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10 Bedtime Habits That Add Years to Your Life, According to Sleep Experts

Harper Kelly

Jan 4, 202516 min read

Sleep habits could add five years to your life - or take them away. Sleep experts say this isn't just about waking up refreshed – it's about staying alive.

10 Bedtime Habits That Add Years to Your Life, According to Sleep Experts

Research reveals that one-third of adults don't get enough sleep. This puts them at higher risk of heart attack, dementia, and diabetes. The numbers tell a compelling story: people who sleep well are 30% less likely to die from any cause and face 21% lower risk of cardiovascular death. But there's good news. The right bedtime routine can help you become one of those well-rested people who live longer, healthier lives.

Want to add years to your life? These 10 expert-backed bedtime habits can revolutionize your sleep quality and boost your lifespan, starting tonight.

1. Maintain a Consistent Sleep-Wake Schedule

Research shows that sticking to regular sleep times could help you live longer. Your total hours of sleep matter less than keeping a consistent schedule [1].

Why Sleep Schedule Consistency Matters for Longevity

The human body runs on an internal clock. This clock controls hormone production and helps consolidate memories [2]. Regular sleep and wake times work naturally with your body's rhythms. People who sleep at consistent times have shown remarkable results. Their risk of early death drops by up to 48% according to studies [link_1] [1].

These benefits of consistent sleep timing stand out:

  • Cancer mortality risk drops by 39% [1]
  • Death from cardiovascular issues decreases by 57% [1]
  • Metabolic health and lipid profiles improve [1]

How to Set and Stick to Sleep Times

Your genes determine only 2.8% of sleep schedule consistency. This makes it easier to change than sleep duration, which is 19% genetic [2]. Here's how to build your routine:

  1. Choose bedtime and wake-up times within a 1-2 hour window
  2. Keep this schedule on weekends too
  3. Try to match your schedule with natural daylight
  4. Take 20-minute naps if needed, but avoid late afternoon sleep [2]

Impact on Life Expectancy

Studies tracking over 60,000 people reveal compelling evidence about sleep consistency's effect on longevity. People with regular sleep patterns showed:

  • 20-48% lower risk of dying from any cause [1]
  • 16-39% lower risk of cancer-related death [1]
  • 22-57% lower risk of dying from cardiometabolic causes [1]

Regular sleep times prove more beneficial than getting more hours of irregular sleep. Six hours of consistent sleep leads to better health outcomes than eight hours of irregular sleep [1].

2. Create a Relaxing Bedtime Ritual

Image Source: sleepfoundation.org

Your brain responds to a relaxing bedtime routine that helps you unwind and prepares your body for quality sleep. Scientists have found specific neuron groups in the lateral hypothalamus that become active during pre-sleep activities. These neurons directly affect how you fall asleep and your sleep quality [3].

Science Behind Pre-Sleep Routines

A bedtime ritual sends strong signals to your brain. Research shows 10-30% of people worldwide have trouble falling asleep [3]. The brain regions responsible for sleep transition become active with regular pre-sleep behaviors. This happens mainly in the lateral hypothalamus [3].

Recommended Relaxation Techniques

You need a well-laid-out bedtime routine with activities that help you wind down physically and mentally. Here are some science-backed techniques you can try:

  • Deep breathing exercises and progressive muscle relaxation
  • Light reading or gentle stretching
  • Mindful meditation or visualization
  • Warm bath or shower
  • Calming music or nature sounds [4]

Duration and Timing Tips

Most people need 30-60 minutes for an ideal bedtime routine [5]. Starting your wind-down period two hours before bed gives the best results [6]. Your activities should follow the same order each night. This repetition helps your brain recognize sleep signals better [7].

The "Power Down Hour" approach can make your routine work better. You can split your pre-bed time into three 20-minute blocks [8]:

  1. Complete the work to be done (light housework, pet care)
  2. Participate in calming activities (meditation, gentle stretching)
  3. Take care of personal hygiene

Research proves that these structured routines improve sleep quality by a lot. People fall asleep 6 minutes faster and sleep for an extra hour without interruptions [9].

3. Optimize Your Sleep Environment

Image Source: sleepfoundation.org

Your life expectancy depends on creating the perfect sleep environment. Research shows that better bedroom conditions help you sleep better and live longer.

Ideal Bedroom Temperature Settings

The right bedroom temperature makes a huge difference in how well you sleep. Studies show you'll sleep best when the temperature stays between 60-67°F (15.6-19.4°C) [1]. Everyone's priorities are different, but a cooler room helps your body's natural temperature drop while you sleep [10].

Temperature comparison for different age groups:

Age Group Ideal Temperature Range
Adults 60-67°F (15.6-19.4°C)
Older Adults 68-77°F (20-25°C)
Infants/Children 65-70°F (18.3-21.1°C)

Light and Sound Management

The right light levels in your bedroom can make a big difference in your sleep quality. Research shows that light levels above 10 lux wake you up more often at night [1]. Here's how you can create the perfect sleep environment:

  • Install blackout curtains to block outside light
  • Switch to dim, warm-colored lights at night
  • Keep electronic devices out or on silent
  • Add motion-activated night lights to stay safe [11]

Sound control is just as important for uninterrupted sleep. Studies show that even soft noises can make your sleep lighter [1]. A white noise machine or fan works well to mask unwanted sounds and creates steady background noise.

Best Bedding Choices

The right bedding helps regulate your body temperature and improves sleep quality. Research shows different materials work best in specific conditions:

  • Wool works best in cool weather
  • Linen helps you sleep better when it's warm
  • Cotton breathes well all year long [12]

Your mattress needs attention too. Research suggests you should get a new one after seven years, though high-end models might last longer [1]. A medium-firm mattress usually gives you the best support and reduces pressure points that might wake you up [12].

4. Practice Mindful Evening Eating

Image Source: thensf.org

Your eating habits and meal timing can deeply affect your sleep quality and your lifespan. Research shows that people who eat within 3 hours of bedtime are 40% more likely to wake up during the night [13].

Timing of Last Meal

The relationship between digestion and sleep helps determine the best eating schedule. Here's a simple timing guide:

Meal Timing Effect on Sleep
> 3 hours before bed Optimal for sleep quality
2-3 hours before bed Acceptable range
< 2 hours before bed May disrupt sleep

Foods That Promote Better Sleep

The right evening food choices can improve your sleep quality. Scientists have found several foods with natural sleep-promoting compounds:

  • Fatty fish: Better sleep quality through vitamin D and omega-3 content [2]
  • Kiwi: Better sleep duration and efficiency when eaten one hour before bedtime [14]
  • Tart cherries: More total sleep time and sleep efficiency [2]
  • Milk: Contains melatonin and reduces sleep interruptions [2]
  • Nuts: Rich in melatonin and sleep-promoting minerals [2]

Foods to Avoid Before Bed

Some foods can substantially disrupt your sleep patterns. Research shows women tend to be more sensitive to sleep disruptions from evening meals [15]. Your sleep quality improves when you avoid:

  • Spicy foods: Cause heartburn and raise core body temperature [16]
  • High-fat foods: Lead to fragmented sleep patterns [16]
  • Acidic foods: Trigger reflux during sleep [4]
  • Caffeine-containing items: Including chocolate and tea [4]
  • Alcohol: Causes sleep cycle disruptions despite making you drowsy [4]

Studies show that women who eat more fat in the evening sleep less efficiently and take longer to fall asleep [15]. Both men and women sleep better when they spread their meals throughout the day instead of having heavy evening meals [3].

5. Limit Screen Time Before Bed

Image Source: researchgate.net

Your digital devices' glow might secretly cut years off your life. Research shows that 90% of Americans use electronic devices within an hour of bedtime [6]. This habit could compromise their sleep quality and longevity.

Blue Light's Impact on Sleep Quality

Electronic devices emit blue light that interferes with your body's sleep chemistry. Your melatonin production gets suppressed about twice as long from blue light compared to other light sources [17]. That late-night phone scrolling session tells your brain to stay alert.

Screen Exposure Time Impact on Sleep
2-3 hours before bed Melatonin suppression begins
1-2 hours before bed Sleep onset delayed
Within 1 hour 10-minute average delay in falling asleep [5]

Digital Curfew Guidelines

A technology curfew is a vital part of quality sleep. The evidence points to these practical guidelines:

  • Power down all devices 2-3 hours before bedtime [17]
  • Use night mode or blue light filters on essential devices
  • Keep screens away from your bedroom
  • Set up a charging station outside your sleeping area

Screen-Free Alternatives

Most people keep using screens throughout their day - about 80% [6]. You might want to try these research-backed evening activities:

  1. Read a physical book
  2. Practice gentle stretching or yoga
  3. Listen to calming music
  4. Write in a journal
  5. Talk with family members

The switch from screens feels challenging at first. Research shows that people who set a digital curfew sleep better and wake up easier [18]. Managing your screen time becomes one of the most influential changes you can make to boost sleep quality and extend your life.

6. Incorporate Evening Movement

Image Source: skalefitness.com

Evening physical activity might be what you need for a longer life. Research shows that the right evening movement patterns can add up to 30 extra minutes to your nightly sleep [19].

Gentle Exercises for Better Sleep

Your evening workout should focus on calming activities that help your body prepare for rest. Research backs these sleep-friendly movements:

  • Child's pose and gentle stretches to relieve back tension [20]
  • Light resistance training using body weight [19]
  • Restorative yoga poses that relax muscles [20]
  • Breathing exercises paired with movement [21]

Timing Your Physical Activity

The time you choose for evening exercises plays a key role in how well they work. Here's what research tells us:

Time Before Bed Exercise Type Sleep Impact
4-6 hours Moderate aerobic Optimal sleep quality [22]
2-4 hours Light resistance Enhanced deep sleep [23]
1-2 hours Gentle stretching Improved relaxation [8]
Under 1 hour Only light movement Minimal disruption [22]

Research shows people who exercise between 4 p.m. and 8 p.m. fall asleep faster and wake up feeling more refreshed [23]. You don't need to skip evening workouts - just pick the right intensity based on your bedtime.

Movement's Effect on Sleep Quality

Evening exercise can shape your sleep patterns in powerful ways. Research reveals that moderate movement can:

  • Boost slow-wave sleep periods [7]
  • Make sleep as effective as sleeping pills [7]
  • Help you fall asleep faster [9]

Recent studies show that even short movement breaks can improve sleep quality. People who did three-minute exercise intervals every 30 minutes between 5:00-5:30 p.m. slept longer without waking up [19].

You'll get the best results with a regular evening movement routine that includes gentle exercises about 2-3 hours before bed [8]. This lets your body temperature return to normal and helps you transition naturally into deep sleep.

7. Practice Stress-Release Techniques

Better sleep and a longer life might be yours through mindful evening practices that help manage stress levels. Research shows that well-laid-out relaxation techniques can reduce bedtime worry and stress. This leads to better sleep time and quality [24].

Evening Meditation Methods

Better sleep begins with mindful meditation. Studies show meditation triggers specific responses in your body and reduces amygdala activity—the brain region that handles stress responses [25]. Here are some proven benefits:

  • Decreased anxiety symptoms in 25 out of 36 trials [26]
  • Boosted sleep onset and quality
  • Improved mental clarity
  • Reduced physical tension
  • Better emotional regulation

Breathing Exercises for Sleep

Your body's natural relaxation response activates through proper breathing techniques. Diaphragmatic breathing shows remarkable results when you practice it 10-20 minutes daily [27].

Breathing Technique Duration Primary Benefit
4-7-8 Breathing 5-10 minutes Reduces stress hormones
Diaphragmatic 10-20 minutes Boosts oxygen flow
Box Breathing 3-5 minutes Calms racing thoughts

Journaling for Mental Clarity

Writing down your thoughts before bed works surprisingly well alongside meditation and breathing. Research shows people who wrote to-do lists fell asleep faster than those who journaled about completed tasks [28]. The more items they wrote down, the quicker they fell asleep [28].

Take 15 minutes for evening journaling [29]. Focus on:

  1. Recording tomorrow's tasks
  2. Expressing current worries
  3. Noting positive experiences
  4. Tracking sleep patterns

Using these techniques regularly shows promising results. Studies reveal that people who practice them experience better sleep quality and fewer nighttime wake-ups [24]. The combination of relaxation methods, like breathing exercises with journaling, makes them even more effective at promoting restorative sleep [30].

8. Manage Bedroom Temperature

Image Source: today.com

Your bedroom's temperature could be the key to living longer that you never thought about. The right thermostat setting will help you sleep better and add years to your life.

Optimal Temperature for Longevity

Age and personal needs determine your perfect bedroom temperature. Scientists have found these ideal ranges:

Age Group Ideal Temperature Range
[Adults 60-67°F (15.6-19.4°C)](https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep) [31]
Older Adults 70-74°F (21.1-23.3°C) [10]
Infants 68-72°F (20-22.2°C) [32]

These temperature ranges help your body stay at its natural core temperature of 98.6°F [31]. Your body temperature shifts about 2 degrees during the night.

Temperature Regulation Tips

Here's how you can keep your bedroom at the right temperature:

  • Block heat by closing blinds during daytime [31]
  • Let a programmable thermostat do the work automatically
  • Place fans around the room for better air flow
  • Keep humidity between 30-50% [32]

Your body naturally cools down about two hours before you sleep [31]. The right room temperature supports this process and helps you sleep better.

Impact on Sleep Quality

Temperature plays a vital role in how well you sleep. Rooms warmer than 75°F cut down your time in deep, restorative sleep [31]. A too-warm bedroom disrupts your body's ability to regulate temperature and leaves you tired [31].

Research shows temperature affects your sleep in several ways:

  • You get less REM sleep in warmer rooms [31]
  • Hot temperatures wake you up more often [10]
  • Sleep quality drops 5-10% in rooms at 86°F [33]

Your body struggles to control its temperature during REM sleep, which makes you react more to temperature changes [31]. Cool, steady temperatures throughout the night will help you rest better and live longer.

9. Use Natural Sleep Aids

Image Source: sleepfoundation.org

Quality sleep might be easier to achieve with natural supplements, but you need to choose them carefully. Research reveals that 31% of sleep supplements contain active ingredients in amounts different from their label claims [11].

Beneficial Herbs and Supplements

These natural sleep aids have proven their worth:

Supplement Benefits Recommended Dosage
Melatonin Reduces time to fall asleep by 22 minutes [11] 0.1-0.3 mg [34]
Valerian Improves sleep quality 300-600 mg [12]
Chamomile Improves sleep quality in elderly 200 mg daily [35]

Natural Sleep Aid Timing

The right timing makes these supplements work better:

  • Melatonin: Take 30-60 minutes before bedtime [36]
  • Valerian: Consume 2 hours before sleep [35]
  • Chamomile tea: Drink 45 minutes before bed [12]

Safety and Effectiveness

Natural doesn't always mean safe. Studies show that 26% of supplements contained serotonin, which can harm you even in small amounts [11]. A 2023 study discovered that 22 out of 25 melatonin gummy products had incorrect labels, with actual amounts varying from 74% to 347% of what was stated [11].

You should follow these guidelines to stay safe:

  • Choose supplements with U.S. Pharmacopeia, ConsumerLab.com, or NSF International seals [37]
  • Begin with the lowest effective dose [38]
  • Don't mix different sleep aids
  • Talk to your healthcare provider if you:
    • Take blood-thinning medications [11]
    • Are pregnant or nursing [11]
    • Have epilepsy or autoimmune disorders [39]

Most adults can safely use natural sleep aids for short periods [11]. Melatonin supplements work particularly well in specific cases and help reduce jet lag symptoms while improving sleep for shift workers [36].

10. Establish Morning Light Exposure

Image Source: thelightingpractice.com

Natural sunlight in the morning can reset your body's internal clock. Research shows that exposure to morning light can extend your lifespan by improving sleep quality and overall health.

Circadian Rhythm Benefits

Your body clock responds strongly to morning light. Studies show that natural sunlight resets your biological clock [1] and affects everything from hormone production to sleep patterns. Research demonstrates that each additional hour of daytime light associates with better circadian rhythms [40].

Time of Exposure Duration Needed
Sunny Morning 5-10 minutes [41]
Cloudy Morning 15-20 minutes [41]
Before Sunrise Use bright artificial lights [42]

Morning Light Routine

These guidelines will help you get the most from morning light:

  • Step outside within the first hour of waking [1]
  • Keep your sunglasses off during exposure [41]
  • Face indirect sunlight [41]
  • Move gently while getting light exposure [41]

Research shows that regular morning light exposure helps you sleep longer and better [1]. Even cloudy winter days provide substantial benefits to your sleep-wake cycle [40].

Impact on Sleep-Wake Cycle

Morning light exposure shapes your entire day's sleep-wake pattern. People who get regular morning sunlight experience:

  • Quicker sleep onset at night [1]
  • Better daytime alertness [1]
  • Natural melatonin production timing [1]
  • Higher sleep efficiency [40]

Light exposure timing matters. Bright midday light works better for improving sleep than morning light alone [40]. The best results come from natural light throughout the day, as more daylight exposure strengthens your circadian rhythms [40].

Light quality makes a difference too. Indoor artificial light doesn't match the benefits of unfiltered sunlight [1]. Bright artificial lights can work as alternatives when natural sunlight isn't available, though they don't work as well as natural daylight [1].

Summary Table

Bedtime Habit Main Benefit Recommended Timing Key Statistics Implementation Tips
Maintain Sleep-Wake Schedule Lower mortality risk Fixed times within 1-2 hour window 48% lower risk of early death Stick to schedule on weekends; keep naps under 20 minutes
Create Bedtime Ritual Better sleep initiation 30-60 minutes before bed Sleep starts 6+ minutes faster Split into three 20-minute blocks: tasks, relaxation, hygiene
Optimize Sleep Environment Better sleep quality Throughout night Light above 10 lux disrupts sleep Room temperature 60-67°F; use blackout curtains; new mattress every 7 years
Practice Mindful Evening Eating Less sleep disruption >3 hours before bedtime 40% fewer nighttime wake-ups Skip spicy/fatty foods; eat sleep-friendly foods like kiwi and fatty fish
Limit Screen Time Natural melatonin production 2-3 hours before bed Screens delay sleep by 10 minutes on average Keep devices outside bedroom; use night mode when needed
Incorporate Evening Movement Longer sleep duration 4-6 hours before bed Up to 30 extra minutes of sleep Stick to gentle exercises; skip intense workouts near bedtime
Practice Stress-Release Less bedtime anxiety 10-20 minutes daily Reduced anxiety in 25/36 trials Mix breathing exercises, meditation, and journaling
Manage Bedroom Temperature Better sleep efficiency Throughout night 5-10% drop in efficiency above 86°F Keep room at 60-67°F; humidity between 30-50%
Use Natural Sleep Aids Fall asleep faster 30-60 minutes before bed Melatonin speeds sleep by 22 minutes Begin with lowest effective dose; check supplement certification
Establish Morning Light Reset body clock Within first hour of waking Each extra daylight hour helps sleep Spend 5-10 minutes in sun; 15-20 minutes when cloudy

Summary

Sleep experts have shown that quality sleep is the life-blood of longevity. Research shows that science-backed bedtime habits can add many years to your life by reducing mortality risks and boosting overall health.

A consistent sleep schedule is the most important habit, showing up to 48% lower risk of early death. Your bedroom's environment plays a vital role in sleep quality, especially when you have the right temperature between 60-67°F. Simple changes like reducing screen time and relaxing in the evening directly affect your sleep patterns and life expectancy.

Natural approaches strengthen your circadian rhythm. These include mindful eating and exposure to morning light. Studies show each extra hour of natural daylight improves sleep quality. The right amount of evening movement can add up to 30 extra minutes to your nightly rest.

These habits need minimal investment but are a great way to get better health and longevity. Choose one or two habits to start with this week instead of changing everything at once. Small, consistent improvements in your sleep routine today lead to better health outcomes tomorrow.

Note that quality sleep isn't just about feeling refreshed - it adds years to your life through better rest. Your steadfast dedication to these evidence-based practices could make the difference between average and optimal longevity.

FAQs

  1. What is the most important sleep habit for longevity?Maintaining a consistent sleep schedule is crucial for longevity. Going to bed and waking up at the same times each day, with minimal interruptions during sleep, has been shown to be more important than sleep duration for reducing mortality risk.

  2. How much sleep is optimal for living longer?Studies suggest that sleeping around 7 hours per night is associated with the best survival rates. Interestingly, those who slept 7 hours had better longevity outcomes compared to those who slept 8 hours or more.

  3. What is the ideal bedroom temperature for quality sleep?For most adults, the optimal bedroom temperature for sleep is between 60-67°F (15.6-19.4°C). Maintaining this cool temperature range can significantly improve sleep quality and efficiency.

  4. How does morning light exposure affect sleep and health?Exposure to natural sunlight within the first hour of waking helps reset your body's internal clock. This practice can improve sleep quality, increase sleep duration, and enhance overall health, potentially adding years to your life.

  5. What are some effective natural sleep aids?Some beneficial natural sleep aids include melatonin, valerian root, and chamomile tea. Melatonin, in particular, has been shown to reduce the time it takes to fall asleep by about 22 minutes. However, it's important to start with the lowest effective dose and consult a healthcare provider before use.

References

[1] verywellhealth.com/morning-sunlight-exposure-3973908
[2] sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
[3] pmc.ncbi.nlm.nih.gov/articles/PMC5015038
[4] sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
[5] online.nursing.georgetown.edu/blog/sleeping-well-in-the-digital-age
[6] thensf.org/screen-use-disrupts-precious-sleep-time
[7] hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
[8] hss.edu/article_stretches-before-bed.asp
[9] sleepfoundation.org/physical-activity/best-exercises-sleep
[10] washingtonpost.com/wellness/2023/09/14/best-sleep-temperature
[11] nccih.nih.gov/health/melatonin-what-you-need-to-know
[12] webmd.com/sleep-disorders/ss/slideshow-natural-sleep-remedies
[13] pmc.ncbi.nlm.nih.gov/articles/PMC7215804
[14] healthline.com/nutrition/9-foods-to-help-you-sleep
[15] sleepdoctor.com/nutrition/does-eating-late-at-night-affect-sleep
[16] hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks
[17] health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
[18] wellandgood.com/digital-phone-curfew-sleep-benefits
[19] forbes.com/sites/ariannajohnson/2024/07/16/how-exercise-affects-sleep-evening-workouts-linked-to-better-sleep-quality-new-study-suggests
[20] healthline.com/health/stretching-before-bed
[21] nytimes.com/2020/10/10/at-home/exercises-for-better-sleep.html
[22] mayoclinichealthsystem.org/hometown-health/speaking-of-health/best-time-of-day-for-your-workout
[23] sleepfoundation.org/physical-activity/exercise-and-sleep
[24] helpguide.org/mental-health/meditation/bedtime-meditation-for-sleep
[25] verywellmind.com/bedtime-meditation-8628511
[26] unisom.com/en-us/sleep-hub/falling-asleep/ways-to-manage-stress-for-better-sleep
[27] webmd.com/sleep-disorders/breathing-techniques-sleep
[28] pmc.ncbi.nlm.nih.gov/articles/PMC5758411
[29] psychologytoday.com/us/blog/sleep-newzzz/202106/how-journaling-can-help-you-sleep
[30] sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime
[31] sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
[32] hansensupertechs.com/what-is-the-optimal-sleep-temperature-for-comfort-and-health
[33] sleepfoundation.org/sleep-news/bedroom-temperatures-and-bedding-choices-affect-sleep
[34] webmd.com/women/natural-sleep-remedies
[35] va.gov/WHOLEHEALTHLIBRARY/tools/botanical-medicines-healthy-sleep-rest.asp
[36] pennmedicine.org/updates/blogs/health-and-wellness/2018/july/sleeping-aids
[37] sleepfoundation.org/sleep-aids/natural-sleep-aids
[38] henryford.com/blog/2022/07/skip-the-melatonin-these-are-your-best-sleep-aid-options
[39] hopkinsmedicine.org/health/wellness-and-prevention/sleep-aids
[40] healthline.com/health-news/exposure-to-natural-light-during-the-day-may-help-you-sleep-better
[41] confidecoaching.com/morning-routine-guide
[42] theeverygirl.com/getting-morning-sunlight-every-day

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