Have you ever thought about what the last few hours of your day look like?

For a while, I’d collapse on the couch, scroll through social media, maybe watch a movie, then head to bed feeling more wired than tired.

Turns out, that might not be the best recipe for a long, healthy life.

If you look at the daily routines of folks who consistently reach their 90s, 100s, or even beyond, you’ll notice that what they do before bed often sets the tone for everything else — physical health, mental clarity, and overall happiness.

Here’s the good news: these evening habits aren’t extreme.

Below are seven evening habits that are surprisingly common in the lives of ultra-long-lived individuals, according to a slew of longevity experts.

01 They wind down with a digital detox

Many people in longevity hot spots don’t spend their evenings glued to Netflix or scrolling through endless feeds.

They’re more likely to be chatting with loved ones, reading, or engaging in a quiet hobby.

They give themselves at least an hour of minimal screen time before turning the lights off.

Why does this matter?

Research suggests that blue light from screens can mess with our natural sleep cycles, making it harder to drift off.

If you’ve ever tried to fall asleep after watching an action movie on your phone, you know the restless feeling.

A simple tweak?

Set a “tech curfew,” maybe 30-60 minutes before bed.

Use that time to read a book, reflect on the day, or even do some light stretching.

02 They enjoy a small, balanced dinner

A lot of older adults in Blue Zones—places like Ikaria in Greece or Okinawa in Japan—have a lighter meal in the evening.

They don’t go to bed stuffed.

They might have a simple soup, vegetables with rice, or fish and salads. Nothing too heavy or processed.

Eating a huge meal right before bedtime can hamper digestion, increase heartburn, and lead to poorer sleep quality.

On top of that, heavier late-night eating can spike blood sugar levels when your body’s supposed to be winding down.

Over time, that can add up to health issues.

I once tried the intermittent fasting trend, where you stop eating a few hours before bed.

While I don’t follow it strictly these days, I do notice a difference when I keep dinner light and avoid late-night snacks.

I fall asleep faster, wake up less groggy, and overall feel more energetic the next day.

03 They cultivate meaningful connection

One thing I’ve mentioned before (though not in the intro) is how crucial social bonds are for longevity.

In many cultures where people regularly live past 90, evenings are a time for real connection — family dinners, chats with friends, or just checking in with neighbors.

Some of my oldest relatives grew up in a tight-knit community.

They’d spend evenings on the porch, talking with friends or hosting gatherings.

Even in small doses, sharing a conversation can lower stress, build emotional warmth, and give the day a satisfying end.

Not big on hosting?

Even a phone call with someone close or a short meetup can go a long way.

If you ask me, it’s a lot better for your state of mind than scrolling endlessly on social media.

04 They set the stage for quality sleep

There’s a reason so many well-rested people swear by an evening routine.

Ever notice how some folks do the same few things in the same order — dim the lights, maybe read a chapter of a book, have a cup of herbal tea, brush their teeth, and then go to bed?

It’s a form of “conditioned response.”

Your brain learns that these steps mean it’s time to slow down and get ready for deep sleep.

A regular, calming routine also helps regulate circadian rhythms, crucial for hormone balance and overall metabolic health.

As Seneca once said, “The mind that is anxious about future events is miserable.”

An evening ritual can minimize that anxiety by signaling to your brain that it’s safe to relax.

You’re essentially telling your mind, “We’re done for today; let’s recharge.”

05 They process lingering stress or worries

It’s not that these long-living individuals never experience stress.

They do — life happens.

But they have strategies for offloading that tension before bed.

Some people journal, others pray, meditate, or even talk through their worries with a close friend or partner.

I used to bottle up all my anxieties, which meant I’d often toss and turn.

After taking Ruda Iande’s “Free Your Mind” masterclass, I realized just how much baggage I was carrying around daily.

One of the exercises made me see that if I didn’t address those worries in the evening, my sleep would suffer — and so would everything else.

A quick habit you can try tonight: do a “brain dump.”

Write down everything that’s on your mind, from tomorrow’s to-do list to any frustrations or joys you experienced that day.

Once it’s on paper, your brain gets the memo: you’ve handled it, at least for now.

06 They engage in gentle physical activity

You don’t have to run laps around your house before bed, but a bit of low-intensity movement can help you wind down — think stretching, yoga, or an easy walk.

Many older adults in longevity-rich regions will go for a calm evening stroll. It aids digestion, lowers stress hormones, and gently tires you out in a good way.

I once stayed in a small Greek village, and every evening, families of all ages would walk along the waterfront.

They’d chat, admire the sunset, and enjoy the cool breeze.

It wasn’t “exercise” in the rigid sense; it was just part of how they lived. They returned home ready for a restful night, and it showed.

If you’re cooped up working on documents all day — maybe editing manuscripts here at GEE — try a quick walk around the block or some light stretching.

Your body will appreciate the shift from sedentary to relaxed movement.

07 They reflect on gratitude and meaning

A final hallmark of individuals who outlive 98% of the population is that they often maintain a deep sense of gratitude.

Before sleep, they’ll think about—or even jot down—what went well that day, who helped them, or moments that made them smile.

“As Alan Watts once said, ‘This is the real secret of life—to be completely engaged with what you are doing in the here and now.’”

Focusing on gratitude keeps your mind in the moment and helps you appreciate what you have, rather than worrying about what’s missing.

When I experimented with a nightly gratitude practice, I noticed a small but powerful shift.

I fell asleep feeling calmer, and I woke up with a better baseline mood.

It sounds almost too simple, but the science backs it up.

Gratitude can lower stress hormones and boost optimism, which is tied to better overall health.

Rounding things off

Staying healthy and vibrant isn’t just about what happens when the sun’s up — it’s also about how you wind down.

These seven evening habits, drawn from longevity experts and real-world centenarians, are surprisingly easy to adapt to any modern lifestyle.

I saw my own nights transform when I got intentional about my digital use, meal times, stress management, and that little gratitude check-in.

My sleep improved, I felt more balanced, and I stopped dreading mornings.

Over time, these small changes have a compounding effect, contributing to healthier minds and bodies well past the decades many of us assume are “the limit.”

I liked Ruda’s free class so much that I ended up enrolling in Ruda Iande’s Out Of The Box course.

It helped me dial in on self-awareness and break through old routines that were draining my energy.

So if you’re looking to add more quality (and maybe quantity) to your years, consider revamping your evenings.

Skip the doomscroll, have that lighter dinner, talk to someone you love, and give yourself a gentle path into dreamland.

Chances are, you’ll wake up feeling rejuvenated—and perhaps a step closer to living a longer, fuller life.