A lung health doctor has revealed his essential evening routine, which he says has helped reverse his biological clock.
Dr. Mark Hyman has had 63 birthdays, but tests show his biological age to be that of a 43-year-old man. He credits his bio-hacking feat to rigorous exercise, a consistent healthy diet, and some more elaborate and experimental therapies.
But the doctor, who previously treated Bill Clintons, told DailyMail.com that he likes to keep things simple at night, with the main goal being to reset his nervous system and relieve stress, preparing himself for optimal sleep.
This means cutting off all technology at 7 p.m., enjoying a balanced meal high in healthy fats, vegetables, and carbohydrates, taking a hot bath, and meditating.
However, there are a few steps leading up to this, which he says are essential. The most basic step is maintaining a tidy bedroom and investing in a good eye mask and air conditioning.
Below is his evening routine that almost anyone can follow:
Dr. Hyman said, “My evening routine is really a breath of fresh air.
“I turn off the screens a few hours before I go to bed. I like to take a hot bath. (The goal is to) help reset my nervous system.”
The routine starts at about 6 or 7 when he’s eating, which is usually a mixture of vegetables, sweet potatoes, and animal protein – often beef or fish, such as salmon or mackerel.
He allows himself to use his phone, tablet or TV during his meal, but as soon as he finishes eating, his “electronics turning point” begins.
“I could text a friend or something, but that’s it,” he said.
This frees up about two hours for relaxation, during which he can choose to read a book, do chores around the house, or go for a walk outside.
Around 9 p.m., Dr. Hyman runs a warm bath for himself filled with Epsom salt 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, they pass through your skin into your body. That 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 pores and cause breakouts.
It can also brighten your skin by gently exfoliating dead skin cells that so often get trapped in hair follicles and pores.
Dry Hyman also meditates for about 20 minutes before going to sleep.
Just before going to bed, he takes magnesium glycinate – a supplement that has been shown to help reduce stress.
He will then wear earplugs and an eye mask to block out any distractions. Between 22:00 and 23:00 he falls asleep wonderfully.
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 sleeping, as it keeps the body at the ideal temperature. Most doctors recommend about 60 to 68F (15 to 20C), but Dr. Hyman says he sleeps better when it’s cooler.
Dr. Hyman’s nighttime routine is supported by wider research.
Studies show that a warm bath before bed causes the body to dissipate heat, making it easier to lower core temperature and lull 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.