A long-lived doctor has revealed his essential evening routine, which he claims helped reverse his biological clock.
Dr. Mark Hyman has had 63 birthdays, but tests show his biological age is that of a 43-year-old man. He credits his bio-hacking performance to rigorous exercise, a consistently healthy diet and some more complicated and experimental therapies.
But the doctor, who previously treated Bill Clinton, told DailyMail.com that he likes to keep it simple at night, with the primary goal of resetting his nervous system and relieving stress, and preparing for optimal sleep.
This involves turning off all technology at 19.00, enjoy a balanced meal high in healthy fats, vegetables and carbohydrates, take a warm bath and meditate.
However, there are a few steps that come before all that he says are crucial. The most basic step is to maintain a tidy bedroom and invest in a good eye mask and AC unit.
Below is his evening routine that almost anyone can follow:
Dr. Hyman said: ‘My evening routine is really down.
‘I turn off the screen a few hours before bed. I like to take a hot bath. (The goal is to) help reset my nervous system.’
The routine begins at six or seven o’clock when he eats dinner, which is usually a mixture of greens, sweet potatoes and an animal protein – often beef or fish, such as salmon or mackerel
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He allows himself to use his phone, tablet or TV during his meal, but as soon as he finishes eating, his ‘electronics watershed’ begins.
“I might write to a friend or something, but that’s it,” he said.
This frees up about two hours for relaxation, where he might choose to read a book, do chores around the house, or go for a walk outside.
Around 9 p.m., Dr. Hyman a warm bath for himself filled with Epsom salts and lemon oil.
In water, Epsom salts break down into magnesium and sulfate.
The theory is that when you soak in an Epsom salt bath, these enter your body through your skin. It has not been proven, but simply soaking in warm water can help relax muscles and loosen stiff joints.
Lemon oil can kill bacteria that can get trapped in the pores and cause breakouts.
It can also clarify your skin and gently exfoliate dead skin cells that are so often trapped in the hair follicles and pores.
Dry Hyman also meditates for about 20 minutes before bed.
Just before he goes to bed, he takes magnesium glycinate—a supplement that has been shown to help lower stress.
He will then wear earplugs and an eye mask to block out any distractions. He falls into a deep sleep between 10 and 11 p.m.
His bedroom is also optimized for sleeping as it is never cluttered, has blackout curtains and a low temperature of 56 to 57F (13 to 14C).
A cool bedroom is recommended for sleep because it keeps the body at the ideal temperature. Most doctors recommend around 60 to 68F (15 to 20C), but Dr. Hyman says he has a better night’s sleep when it’s cooler.
Dr. Hyman’s nighttime routine is supported by broader research.
Studies show that a warm bath before bed causes the body to clear the heat, making it easier to lower its core temperature and send us into a deep sleep.
The bath, tantra meditation and magnesium glycinate supplement can also help reduce stress and anxiety, which is a surefire way to get a good night’s sleep.