Sleep is central to our health. In deep sleep the necessary job of housekeeping takes place. Just like the game of Tetras, the myriad of loose pieces gets put back in the right spot, in the right order. Aged and diseased cells get taken out, most if not all the biological processes get a minor tune up. The list below covers most of the salient points on what I have found to help with my deep sleep.

• When the sun first shine on my horizon, I go outside with my hand weights, do stretching and gentle weightlifting while looking in the general vicinity of the sun for 10 minutes. The early morning sunlight goes through our eyes, make its way to the pineal gland to make melatonin. Melatonin made is stored to be used later in the dark that night to help us sleep.
  

• I use a grounding sheet over my bed as well as the couch to combat the excess EMF exposure.
  

• I use black out curtains and allow no lighting in my bedroom.
  

• Blue light exposure is kept at minimum after sundown. This means careful management of time on computer, television, cell phone. Particularly 2 hours before bed time. Gentle stretching, yoga on mat while listening to pod cast is my ideal routine. My room lighting is kept at a minimum. 
  

• To help maintain my emotional calm, no communication with my 93 year old mother 2 hours before bed.
  

• Epsom salt foot bath to top off magnesium level nightly. 
  

• Before bed time supplements:  1. Chromium 300 mg to eliminate sugar, food craving in the night. 2. Liposomal GABA to calm the mind and keep calm the whole next day. 3. Liposomal vitamins C sips to help bodily housekeeping processes. 4. St. John’s warts  5. 30 mg of melatonin.
  

• No caffeine in my food or drink ever. My gene snip shows what I already know, that I have the hardest time processing caffeine of all sorts.
  

• Gym work outs and all Aerobic exercises are done much earlier in the daylight.