Dr. Mark Hyman, a longevity doctor, has shared his evening routine that he believes has helped reverse his biological clock. Despite being 63 years old, his biological age is similar to that of a 43-year-old man. He attributes this achievement to a combination of rigorous exercise, a consistently healthy diet, and various experimental therapies. However, he emphasizes the importance of simplicity in his nightly routine, with the main goal of resetting his nervous system and reducing stress to achieve optimal sleep.
To achieve this, Dr. Hyman cuts off all technology at 7pm and enjoys a balanced meal rich in healthy fats, vegetables, and carbohydrates. He then takes a hot bath and meditates. Before all of this, he believes maintaining a tidy bedroom and investing in a good eye mask and AC unit are essential steps.
Here is Dr. Hyman’s evening routine that can be followed by almost anyone:
1. Dinner: Around 6 or 7pm, Dr. Hyman has a meal consisting of greens, sweet potatoes, and animal protein such as beef or fish like salmon or mackerel. He allows himself to use electronic devices during the meal, but immediately after finishing, he starts his “electronics watershed.”
2. Relaxation Time: After dinner, Dr. Hyman dedicates about two hours for relaxation. During this time, he may read a book, do household chores, or take a walk outside.
3. Hot Bath: Around 9pm, Dr. Hyman fills a bath with Epsom salts and lemon oil. While the theory of Epsom salts being absorbed through the skin is unproven, soaking in warm water can relax muscles and joints. Lemon oil can help kill bacteria and exfoliate dead skin cells.
4. Meditation: Dr. Hyman meditates for approximately 20 minutes before going to bed.
5. Supplements and Preparations for Sleep: Just before bed, Dr. Hyman takes magnesium glycinate, a supplement known to lower stress levels. He also wears earplugs and an eye mask to block out distractions. He typically falls asleep between 10 and 11pm.
Dr. Hyman ensures his bedroom is optimized for sleep, keeping it clutter-free and maintaining a low temperature of 56 to 57F (13 to 14C). Research suggests that a cooler bedroom promotes better sleep.
His routine is supported by scientific studies. Taking a hot bath before bed helps the body cool down and facilitates a deeper sleep. Additionally, practices such as meditation, magnesium glycinate supplementation, and creating a sleep-friendly environment can help reduce stress and anxiety, leading to improved sleep quality.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
