A longevity 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 achievement to rigorous exercise, a consistently 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 it simple at night, with the main goal to reset his nervous system and alleviate stress, priming himself for optimal sleep.
This involves cutting off all technology at 7pm, enjoying a balanced meal that is high in healthy fats, veg and carbohydrates, taking a hot bath and meditating.
There are a few steps that come before all of that though, which he says are essential. The most basic step is maintaining a tidy bedroom and investing 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 a wind down really.
‘I turn off screens a couple of hours before bed. I like to take a hot bath. [The aim is to] help reset my nervous system.’
The routine begins at about six or seven when he has dinner, which tends to be a mixture of greens, sweet potatoes and an animal protein — often beef or fish, like salmon or mackerel
He allows himself to use his phone, tablet or TV during his meal but as soon as he’s finished eating, his ‘electronics watershed’ begins.
‘I might text a friend or something, but that’s it’, he said.
This frees up about two hours for relaxation, during which he might choose to read a book, do jobs around the house or go for a walk outside.
Around 9pm, Dr Hyman runs a hot 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 salts bath, these get into your body through your skin. That hasn’t been proven, but just soaking in warm water can help relax muscles and loosen stiff joints.
Lemon oil can kill bacteria that may get trapped in pores and cause breakouts.
It can also clarify your skin, gently exfoliating dead skin cells that so often become trapped in hair follicle and pores.
Dry Hyman also meditates for about 20 minutes before bed.
Just before going 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 soundly asleep between 10 and 11pm.
His bedroom is also optimized for sleeping, as it is never cluttered, has black-out blinds 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 about 60 to 68F (15 to 20C), but Dr Hyman says he has better night’s sleep when it is cooler.
Dr Hyman’s nighttime routine is supported by wider research.
Studies show a hot bath before bed causes the body to purge heat, making it easier to lower its core temperature and send us off into a deep sleep.
The bath, tantra meditation, and the magnesium glycinate supplement can also help reduce stress and anxiety, which is a surefire way to get a good night’s sleep.
