By Rachel Dowd
Photography By Jim Jordan

You may be getting your eight hours of sleep each night, but are they the right ones? To amplify your body's healing potential and get in sync with natures cycle, hit the sheets by 10 p.m. and rise at 6 a.m.

Darkness signals the pineal gland to release melatonin, which helps make you drowsy, stimulates the immune system, regulates estrogen, and may even lower your risk of heart attack and cancer. Artificial light quashes the release of melatonin, making it harder to sleep when you do go to bed, and depriving you of optimal renewal.

When we stay up late, we disrupt our natural biological rhythms; this promotes depression, insomnia, chronic fatigue, constipation, and a host of other modern maladies, says Jay Glaser, M.D., an internist based in Southboro, Mass.

Sleep quality beats quantity, says Glaser, and, for most people, six hours of shut-eye from 10 p.m. to 4 a.m.your body's peak time for the production of rejuvenating hormones may be worth more than eight hours after midnight.

To reset your body clock without shocking your system, retire 15 to 30 minutes earlier each night until you're in bed by 10 p.m. Adopt a sleep-friendly evening routine and wake with the sun. Sunrise is the best time for meditation, elimination, and exercise, says David Frawley, director of the American Institute of Vedic Studies. Its prime time for personal care.

The Ultimate Natural Health Wind-Down Routine

7:00 p.m. Eat a light dinner as you listen to relaxing music.
7:55 Lower the lights around the house; turn off the TV and computer.
8:00 Meditate to release stress and clear your mind
8:30 Take a warm bath, adding a few drops of lavender or rose essential oil to promote relaxation.
9:30 Massage your feet and temples with warm white sesame oil.
9:45 Drink a glass of warm milk with cardamom and nutmeg.
10:00 Take a moment to invite more peace into your life, and ease into sleep.

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