[{"data":1,"prerenderedAt":121},["ShallowReactive",2],{"articles-en-sleep":3,"author-fran-en":109},[4,21,33,46,57,67,78,89,99],{"_path":5,"slug":6,"title":7,"description":8,"date":9,"author":10,"category":11,"tags":12,"image":16,"imageAlt":17,"readingTime":18,"translationKey":19,"lang":20},"\u002Fblog\u002Fen\u002Fsleep-longevity-science","sleep-longevity-science","Sleep and Longevity: What 30 Years of Studies Show","How deep sleep influences your biological age. Meta-analysis of 30 years of sleep and mortality research. Evidence-based data to transform your sleep...","2026-05-17","fran","sleep",[11,13,14,15],"longevity","biological age","deep sleep","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fsueno-y-longevidad-ciencia.jpg","",11,"sueno-y-longevidad","en",{"_path":22,"slug":23,"title":24,"description":25,"date":9,"author":10,"category":11,"tags":26,"image":30,"imageAlt":17,"readingTime":31,"translationKey":32,"lang":20},"\u002Fblog\u002Fen\u002Fwake-up-refreshed-routine","wake-up-refreshed-routine","Waking Up Refreshed: The 5-Step Routine to Feel Renewed","5 evidence-based steps to wake up truly refreshed. The science-backed sleep and morning routine that makes the difference.",[11,27,28,29],"routine","energy","recovery","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fdespertar-descansado-rutina.jpg",8,"despertar-descansado",{"_path":34,"slug":35,"title":36,"description":37,"date":38,"author":10,"category":11,"tags":39,"image":43,"imageAlt":17,"readingTime":44,"translationKey":45,"lang":20},"\u002Fblog\u002Fen\u002Fmelatonin-vs-magnesium","melatonin-vs-magnesium","Melatonin vs Magnesium: Which Is Better (and Why They're Not the Same)","Melatonin induces sleep in 30 mins, magnesium improves deep sleep all night. Key differences, studies, when to use each—or combine them.","2026-05-16",[11,40,41,42],"melatonin","magnesium","rest","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fmelatonina-vs-magnesio.jpg",9,"melatonina-vs-magnesio",{"_path":47,"slug":48,"title":49,"description":50,"date":51,"author":10,"category":11,"tags":52,"image":55,"imageAlt":17,"readingTime":44,"translationKey":56,"lang":20},"\u002Fblog\u002Fen\u002Fl-theanine-magnesium-sleep","l-theanine-magnesium-sleep","L-theanine and Magnesium: The Combination That Changes Your Sleep","L-theanine + magnesium glycinate synergy multiplies sleep benefits. Studies, exact dosages, and why this combination transforms sleep from night one.","2026-05-15",[53,41,11,54],"L-theanine","amino acids","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fl-teanina-magnesio-sueno.jpg","l-teanina-magnesio-sueno",{"_path":58,"slug":59,"title":60,"description":61,"date":51,"author":10,"category":11,"tags":62,"image":65,"imageAlt":17,"readingTime":44,"translationKey":66,"lang":20},"\u002Fblog\u002Fen\u002Frem-deep-sleep-stages","rem-deep-sleep-stages","The 4 Sleep Stages: Why REM Is Only 25%","Discover your 4 sleep phases repeating every 90 minutes. Learn why REM is only 25% of sleep and how deep sleep optimises longevity.",[11,63,15,64],"REM","sleep cycles","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Ffases-del-sueno-rem-profundo.jpg","fases-del-sueno-rem",{"_path":68,"slug":69,"title":70,"description":71,"date":72,"author":10,"category":11,"tags":73,"image":76,"imageAlt":17,"readingTime":18,"translationKey":77,"lang":20},"\u002Fblog\u002Fen\u002Fnatural-remedies-insomnia","natural-remedies-insomnia","Insomnia: 7 Natural Remedies That Work (and 3 That Don't)","7 natural remedies for insomnia backed by scientific evidence. Plus 3 internet-hyped solutions that don't work. No marketing, just evidence.","2026-05-14",[11,74,75,41],"insomnia","natural remedies","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Finsomnio-remedios-naturales.jpg","insomnio-remedios-naturales",{"_path":79,"slug":80,"title":81,"description":82,"date":83,"author":10,"category":11,"tags":84,"image":87,"imageAlt":17,"readingTime":18,"translationKey":88,"lang":20},"\u002Fblog\u002Fen\u002Fhow-to-sleep-better","how-to-sleep-better","How to Sleep Better: 12 Strategies Backed by Studies","12 evidence-based strategies to sleep better in 2 weeks. No pills. Step-by-step protocol that works.","2026-05-13",[11,85,86,13],"biohacking","health","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fcomo-dormir-mejor.jpg","como-dormir-mejor",{"_path":90,"slug":91,"title":92,"description":93,"date":83,"author":10,"category":11,"tags":94,"image":97,"imageAlt":17,"readingTime":18,"translationKey":98,"lang":20},"\u002Fblog\u002Fen\u002Fsleep-hygiene-protocol","sleep-hygiene-protocol","Sleep Hygiene: The 30-Minute Protocol Before Bed","Evidence-based sleep hygiene protocol with 9 science-backed habits to improve sleep quality in 7 days. Complete 30-minute routine for deep, restorative...",[11,95,96,42],"sleep hygiene","evening routine","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fhigiene-del-sueno-protocolo.jpg","higiene-del-sueno",{"_path":100,"slug":101,"title":102,"description":103,"date":104,"author":10,"category":11,"tags":105,"image":107,"imageAlt":108,"readingTime":31,"translationKey":101,"lang":20},"\u002Fblog\u002Fen\u002Fdeep-sleep-what-it-is-how-to-get-more","deep-sleep-what-it-is-how-to-get-more","Deep Sleep: The Definitive Science-Based Guide","Deep sleep is the phase that actually repairs you. Here's what happens during it, how much you need, and five concrete things you can do today to get more.","2026-04-20T00:00:00.000Z",[15,106,11,29],"slow wave sleep","https:\u002F\u002Fimages.longevitalis.com\u002Fblog\u002Fsueno-profundo-que-es-como-conseguir-mas.jpg","Dim bedroom with unmade bed at dawn",{"_path":110,"authorKey":10,"name":111,"role":112,"avatar":113,"bio":114,"bioLong":115,"lang":20,"location":116,"social":117},"\u002Fauthors\u002Fen\u002Ffran","Fran Herranz","Founder of Longevitalis","\u002Fauthors\u002Ffran.jpg","I spent years burning money on supplements that promised the moon and delivered a slightly disappointing wallpaper. That's how Longevitalis was born: I was sick of marketing-heavy, evidence-light brands, so I built the one I wished existed. Here I write about what actually moves the needle in sleep, longevity and biohacking — no fluff, with the science properly noted.","My obsession started with sleep. I'd been sleeping badly for years, functioning worse, and reading papers at 2 a.m. trying to figure out why. When I started applying protocols that actually had evidence behind them, everything changed: sleep, energy, mood and — yes — even my patience with Monday emails.\n\nWhat I write here is what would have saved me years of trial and error: concrete protocols, supplements that do what they say, and warnings about the ones that don't. If I recommend it, it's because I've tried it myself or there are several serious clinical trials behind it. Often both.\n\nWhen I'm not writing about the vagus nerve or arguing about magnesium doses, you'll find me training, sleeping (a lot, really) or trying to convince my mum that no, melatonin is not for every night of the week.","Spain",[118],{"label":119,"url":120},"Store","https:\u002F\u002Flongevitalis.com",1779467223464]