The Extra Hour: Six Simple Habits for Better Rest

The clocks went back on Sunday. Most of us gained an hour, and plenty of us will still feel a little off this week. It is a good week to look at how we rest.

Dr. Dharma teaches four foundations for a sharp mind. Nourish it. Calm it. Train it. Nourish the spirit. Rest touches every one of them. Here are six simple habits. None of them costs anything.

1. Keep the same bedtime and the same rising time

Your body likes a rhythm. Go to bed and get up at the same times, weekends included.

2. Get morning light

Step outside within an hour of waking, even for ten minutes. Morning light helps set your body's clock for the day.

3. Finish dinner a few hours before bed

A heavy meal late in the evening keeps the body busy when it should be winding down. Aim to finish eating two to three hours before you turn in.

4. Keep coffee and tea for the morning

Caffeine stays in the body for hours. If you enjoy it, enjoy it before lunch.

5. Dim the evening

Lower the lights and put the phone and the tablet away an hour before bed. A book, a bath or quiet music makes a better last hour than a screen.

6. Close the day with a few quiet minutes

Dr. Dharma teaches a simple twelve-minute practice. A few slow breaths, some gentle movement and a few minutes of stillness. You can do it in a chair, at any age. He recorded it so you can follow along, and it is free.

Follow along with the twelve-minute practice

What Dr. Dharma keeps under everything else

Nourishment is the first of the four foundations. Gold Multi-Vitamin is the formula Dr. Dharma keeps under everything else he takes. A daily serving provides 200 mg of magnesium, 1,000 IU of vitamin D3 and 200 mcg of vitamin B12. Every amount is printed on the label, and one bottle lasts a month.

See Gold Multi-Vitamin

Pick one habit from this list and try it this week. If trouble sleeping lasts, please talk with your doctor.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.