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When it comes to living longer, the spotlight generally falls on superfoods, intense workouts, or waking up before sunrise. But cardiologist Dr Sanjay Bhojraj , known as The Curious Cardiologist, believes the secret lies elsewhere. In his practice, he has seen people who followed “perfect” diets and fitness routines still complain of feeling older than their age. The missing piece, he explains, isn’t about what happens in the morning. Here’s all we need to know about what works the best, according to him, for longevity.


Silent architect of longevity


According to Dr Bhojraj, poor sleep is a hidden accelerator of ageing. When nights are restless, cortisol (the stress hormone) stays elevated, keeping the body in fight-or-flight mode. This not only tires the mind but also puts pressure on the heart. Over time, high cortisol levels silently erode health in ways that no exercise routine can outpace.


The blood sugar connection


Even small disturbances in sleep can destabilise blood sugar levels. This creates inflammation, weakens immunity, and triggers energy crashes during the day. In the long run, it becomes harder for the body to repair itself, a key reason people feel older despite “healthy” habits. Restorative sleep, on the other hand, allows blood sugar to stay balanced, reducing strain on organs and keeping metabolism steady.

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Why evening habits matter more than morning routines


Much has been written about 5 am wake-ups and disciplined mornings. But Dr Bhojraj argues that evenings are just as powerful, if not more. A body that unwinds properly at night enters deeper stages of sleep, where cells repair and tissues rebuild. Without this recovery, even the cleanest diet and most disciplined workout fail to produce long-term results. Longevity isn’t forged in early alarms; it’s forged in restful nights.


The shift that patients experience


Dr Bhojraj recalls patients who struggled with fatigue, low focus, and sluggish recovery despite doing “everything right.” Once their evening routines were fixed and consistent, changes were remarkable. Energy improved. Focus sharpened. Workouts felt easier. Lab results even showed a healthier heart and metabolic markers. For many, it felt like their bodies had turned back the clock.


Longevity begins in the quiet hours


The real takeaway is simple: ageing slower isn’t just about movement or meals. It’s about giving the body permission to fully rest. While the world celebrates discipline in the daylight, true longevity is shaped in the silent hours of night.


Disclaimer: This article is based on the medical insights of Dr Sanjay Bhojraj. The content is for informational purposes only and should not replace professional medical advice. For personal health concerns, consulting a qualified healthcare provider is essential.

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