At 55, Gary Brecka claims his biological age is a youthful 20, and he’s sharing a simple yet powerful tip for longevity. Brecka, a prominent biohacker based in Naples, Florida, boasts a following of 2.8 million on Instagram. His advice? Prioritize sleep as a cornerstone for a longer, healthier life.

With a background as a mortality expert in the insurance industry, Brecka emphasizes the importance of maintaining a consistent sleep schedule. According to him, going to bed at the same time each night is “crucial” for extending life. He notes that “something really special” occurs during the deep stages of sleep.

In a piece for The Telegraph, Brecka explains that deep sleep activates the glymphatic system, which plays a vital role in flushing out “cellular waste” and toxins from the brain. He highlights this process as “essential for maintaining cognitive function.”

The glymphatic system, according to experts, serves as the brain’s waste clearance mechanism, removing soluble proteins and metabolites from the central nervous system. Although its operations are primarily during sleep, researchers acknowledge that there is still much to learn about its functions.

Through his platform, The Ultimate Human podcast, Brecka praises this system for the rejuvenated feeling one experiences after a restful night’s sleep, describing it as the brain being “scrubbed clean.”

Mr Brecka, who hosts The Ultimate Human podcast, hails the system for leaving you feeling refreshed after a good night’s sleep as the brain has been “scrubbed clean”.

He recommends planning sleep, suggesting that readers set an alarm clock for bedtime, as a regular sleep schedule helps regulate the body clock, improves brain function, and enhances metabolic health.

The NHS hails getting a “good” sleep for boosting mood, lowering stress levels and helping with anxiety. It recommends developing a sleep routine, with a set time to start winding down and, as Mr Brecka suggests, going to bed at a fixed time.

According to the NHS, a sleep routine should ideally be the same every day, including at weekends. Blue light emitted by electronic devices such as mobiles, tablets and laptops should be avoided at least an hour before bed as this stops sleep.

The NHS recommends reading, listening to “soft” music or a podcast as well if you have trouble falling asleep. For those who lie awake mulling over what’s to come the next day, the NHS recommends making a list to put minds at rest.

Diet, exercise and creating the conditions that work for you are also recommended by the NHS. It says a cool room is usually better for you than a hot, stuffy one, with “good” curtains or blinds helping to keep a room dark.

Silence also helps, so putting phones on silent or leaving them out of the room can also help, according to the NHS.