Regular sleep (8-9 hours a night, maybe 7 in a pinch) is an important cornerstone of good health.

Yet there are those unfortunates who seem to be genetically hard-wired to stay up late and function poorly in the early hours of the morning.

Fortunately, all is not lost for those night owls who want to make a concerted effort to conform their sleeping patterns to those that are more societally convenient.

You can train yourself to get to sleep 2-3 hours earlier each night. Recent scientific research confirms the effectiveness of this simple protocol:

• Wake up 2-3 hours before regular wake up time
• Maximize outdoor light during the mornings
• Limit light exposure in the evening
• Go to bed 2-3 hours before habitual bedtime
• Keep sleep/wake times fixed on both work days and free days
• Have breakfast as soon as possible after waking up
• Eat lunch at the same time each day
• Eat dinner before 7 pm

Stick with the plan. Then notice the benefits to your alertness, mood, and health!

Dr. Lavine has been an innovator in the use of movement and touch to promote health since 1981. He practices in New York City and Princeton, NJ.

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