Getting enough high-quality sleep is one of the most important factors in terms ofbrain aging.
Asa neuroscientist, I am acutely aware of the benefits of a good night’s sleepboth short-term and long-term.
I require a lot of sleep and, fortunately, have always been a good sleeper.
I sleep best when I’m at home in my own bed and when I am not jet-lagged.
Here is what a typical sleep routine looks like for me these days.
Yes, it starts in the morning!
8 a.m.:Wake up and give gratitude, then do some deep breathing in bed.
Get up and make my bed.
8:15 a.m.:Go downstairs and take myprobiotic Symproveand my brain care supplement.
After 10 minutes, I drink a tall glass of water.
Then I make my cup of tea and drink it mindfully, then check my emails.
9 a.m.:Do admin (work or household).
Noon:Make and eat lunch.
1 p.m.:Work
6 p.m.:Spend an hour winding down from work.
7.30 p.m.:Eat mindfully, with no TV or phone.
8 p.m.:Dim the lightsand watch TV, read, or listen to classical music.
9:45 p.m.:Take my last peek at the phone for the day.
10 p.m.:Get in bed.
Once in bed, Imeditateand look at my annualAction board, a collage of all my goals and desires.
The reason for looking at the board last thing at night is the psychological phenomenon called theTetris effect.
:Put in my ear plugs, put on my eye mask, and fall asleep on my side.
