How A Doctor Calms Down His Nervous System Every Night For Deep Sleep

For me, optimal health starts with consistently getting eight hours of good-quality sleep on most nights. Fortunately, I have always found it easy to get to sleep and stay asleep. I'm not exactly sure why, but I'm sure 30 years of meditation and neurofeedback, along with plenty of physical exercise and stress management have helped my nervous system stay balanced, responsive, and calm. I also credit a simple practice that helps me turn off excessive thought chatter called the Fast Shift Method.

Of course, my sleep will deteriorate if I let certain bad habits slip in. Going to bed late, watching a stimulating program in the evening, not processing accumulated stressors from the day, not exercising, and/or drinking caffeine later in the day all reduce the quality of my rest. I sleep best when I do the opposite of these! Dialing in my sleep gives me the energy and capacity to feel well and show up fully for my personal and professional life. Sleep is becoming even more important the older I get.

5:20 a.m.: Preparation for sleep starts early! My body typically wakes up at sunrise. It's summer here in the UK as I write this. When the sun rises later as we move into fall, my routine will start later. The first thing I do is a practice called the Inner Smile. I allow an inner smile to expand within me and fill me up. It's amazing. It fills me with gratitude and an expansive sense of well-being. It also sends a message to my nervous system that we are safe and all is well—for me, it's the perfect start to the day.

5:30 a.m.: I usually exercise for 30-45 minutes. The routine varies but I typically alternate between cardio, weights, and core. 3-5 times a week, I will do Isha Hatha yoga for up to 45 minutes.

7:00 a.m.: Make a cup of black coffee (I'm a big fan of organic mushroom-based coffees) and go for a walk around my garden to get some sunlight exposure. This helps set my circadian rhythm.

6:30 p.m.: The descent to sleep starts with a walk with my family to some nearby woods. This is a new habit that we love. It's great to connect together, chat, and relax.

8:00 p.m.: This is when I typically do my neurofeedback brain training using Sens.ai. I usually do alpha (relaxation training), combined with either heart coherence training (hearted centered breathing, plus felt appreciation), or I choose their chill light stimulation program. After this, I feel great — relaxed and centered.

8:30 p.m.: Most evenings, I will watch something on TV with my family.

9:15 p.m.: I help get my son to bed and say goodnight to the family. Then, it's time to switch the salt lamp on next to my bed. Keeping lights low at nighttime has been super important to help me and my family with sleep.

9:30 p.m.: I don't read when I get into bed. I have an ultra-simple routine: Put my earplugs in, move into my sleep position, and I'm asleep within a minute or so.