If you want better sleep, look to the world’s longest living people. The Blue Zones offer a quietly radical alternative in a world where sleep is increasingly sacrificed for productivity. These five regions around the globe — Okinawa, Ikaria, Nicoya, Sardinia, and Loma Linda — are known for producing centenarians, but they’re also havens of vitality. Here, rest isn’t rushed. It’s a luxury and a way of life.

For anyone seeking wellness and refinement, the habits of Blue Zone people are worth exploring. They build sleep routines guided by nature, not technology and trends, and stay intuitive about what their bodies truly need.

Here’s a closer look at the unique way of life in the Blue Zones and how you can replicate their sleep habits. The takeaway? The simple things are often the most effective.

Diving Into the Blue Zones

The Blue Zones represent five distinct regions where people live significantly longer, healthier lives than the global average. Here you’ll find the highest concentration of people who live to be 100 years or older, and age with vitality, independence, and minimal chronic illness.

These regions include:

• Okinawa, Japan – Known for graceful aging and strong social bonds, especially among women.
• Ikaria, Greece – A Mediterranean island where nearly one in three people lives into their 90s.
• Sardinia, Italy – Particularly its mountainous interior, home to the world’s longest-living men.
• Nicoya Peninsula, Costa Rica – Where purpose-driven living and close family ties contribute to longevity.
• Loma Linda, California – A community of Seventh-Day Adventists who celebrate plant-based diets and Sabbath rest.

Those who live in these communities integrate healthy habits into daily life and allow their days to unfold at a natural pace. They prioritise simple, fresh meals and integrate movement throughout their routines. These lifestyle choices contribute to a healthy and well-balanced life, and sleep is a big part of their structure.

Sleep Habits of Blue Zone People (And Why They Work)

The longevity of Blue Zone people isn’t a mystery. Many of their habits are things we already know to do. Here are five of the most essential ones:

Get a Full Night of Sleep
In Blue Zones, sleep is a treat to savour. Inhabitants consistently get 8-10 hours of high-quality, uninterrupted sleep each night. That’s because they align their lifestyle rhythms with the sun, rather than sleeping around their preferred lifestyle.

During the day, Blue Zone people are naturally active. Their evenings are calm, and nights are quiet. This allows them to prime their minds and bodies for rest and enjoy a full night of sleep.

When you sleep all night, your body has time to repair itself, clear unimportant details from your mind, and regulate your emotions so you can feel ready for the next day.

Stick to a Consistent Sleep Schedule
Blue Zoners aren’t going to bed at different times each night. Instead, they rise and retire with remarkable consistency. Their internal clock stays finely tuned because their daily routines follow natural light. They also avoid late-night screens or overpacked social calendars, both of which can disrupt sleep schedules.

Consistency helps you grow a stronger circadian rhythm, which can lead to better metabolism and sleep quality. For high achievers and travelers, a regular bedtime might feel strict, but there is reward in discipline.

Include Down Time in Your Daily Routine
In every Blue Zone, downtime is a natural part of every day. It might be a mid-day nap in Ikaria, a moment of prayer in Loma Linda, or tea time in Okinawa. These are brief, intentional pauses taken without guilt or haste. They let the nervous system reset, which helps to reduce the stress hormone cortisol and clear your mind.

These slower rhythms are hallmarks of a Blue Zone community. They intentionally build pockets of stillness into the day. You can do the same with meditation, a leisurely walk, or just having a moment of quiet time to yourself. All of these can improve the way you sleep at night.

Indulge, But Avoid Excess
Blue Zone residents enjoy local delicacies, desserts, and celebratory meals. But they don’t go overboard. In most cases, they stop eating before they feel full.

In Okinawa, this practice has a name: hara hachi bu, which means eating until you’re 80% full. This practice guides meals and mindsets, and eating in moderation can also help you sleep better. Heavy late-night meals or excessive caffeine or alcohol can disrupt sleep and digestion.

There’s a level of elegance in this balance, where inhabitants honour both pleasure and restraint. It’s okay to indulge, but do so with intention.

Enjoy a “Wine Down” in Moderation
Blue Zone countries enjoy wine almost daily, especially in Sardinia and Ikaria. It’s common to close the day with a glass of vino, always with food and often with friends or family. It’s a gentle tradition that marks the end of the day and signals to the body it’s time to slow down.

The key is moderation. In Blue Zones, a glass of wine supports longevity not because of the wine itself, but because of the context it brings: Relaxation, connection, and destressing. There are no chaotic Happy Hours or wild bar crawls. Instead, wine drinking feels deliberate and grounding.

If you’re not into wine, you can always swap it with a luxurious cup of tea, a warm bath, or some herb-infused water. The goal is the same: to shift from doing to being, from noise to stillness.

Your Bed: The Key to Better Sleep
Building your own Blue Zone sleep rituals comes easier when you have a cosy bed to sink into at the end of a long day. Bedsmade enhances your bed with organic cotton sheets that snuggle you all night. Tailored corners fit mattresses of any depth and stay in place, so you can make your bed in the morning in seconds and it’s ready for you each evening. A better night’s sleep is just one set of sheets away!