Wake Up and Hydrate

Starting the day on the right note doesn’t need to be complicated. For Dr. Mark Hyman, mornings are about simplicity, consistency, and giving the body what it needs after a night of rest. One of the first things he does helps him feel refreshed and alert—long before breakfast or any work begins.

• Early rising habit: He usually wakes up around 6:00 AM, though some mornings begin closer to 6:30 AM, depending on how well he slept.
• Rehydration first thing: Before anything else, he drinks a large glass of water—roughly 32 ounces—to rehydrate after several hours without fluids.
• Electrolyte boost: He often adds half a teaspoon of sea salt to his water to support mineral balance, which he says helps replenish what the body loses overnight.
• Fresh lemon juice: A squeeze of lemon juice is part of his routine for a mild detox effect and a quick burst of natural flavor and vitamin C.
• Lukewarm water preference: Instead of cold water, he opts for lukewarm water, which is easier on the stomach and may support digestion when consumed early in the day.
• Simple hydration ritual: As part of the Mark Hyman morning routine, this hydration habit is a daily essential that helps him flush out waste and kick-start energy levels.
• Alternative option: For those who want to start their day with added nutrients, a greens powder like AG1 can be a helpful alternative. It blends vitamins, minerals, and probiotics into one morning drink to support hydration and overall wellness.

This morning hydration ritual is one of the small but steady habits in the Mark Hyman daily routine that supports overall well-being and sets a clear tone for the rest of the day.

Meditation and Mindfulness

A calm start can often lead to a better day. That’s why Dr. Mark Hyman builds in quiet time for his mind before anything else begins. This part of the morning helps him protect his focus, manage stress, and stay grounded—long before work or digital distractions take over.

• Daily meditation practice: Each morning, he spends about 20 minutes meditating, which he sees as a way to reclaim his mind and stay centered before the day starts moving.
• Avoiding early distractions: He makes a point not to check his phone or email right away, as seeing stressful messages too soon can disrupt his mood and focus.
• Shorter sessions still help: On busy mornings, even just 5 minutes of quiet breathing or mindfulness helps him reset and carry more ease into his day.
• Setting intentions: During this time, he also thinks about how he wants to feel and what matters most for the day ahead—helping him act with more clarity and purpose.
• Benefits for mind and body: Meditation supports his overall health by helping lower stress and inflammation, which are two factors he’s mindful of in his daily schedule.
• Apps to try: For those looking to add mindfulness to their morning, simple tools like Headspace or the Mindfulness app can be helpful alternatives to get started with regular practice.

This thoughtful habit is an important part of the Mark Hyman morning routine, helping him protect his mental clarity and start the day feeling steady and calm.

Morning Light, Coffee, and Journaling

Some of the most effective habits are also the easiest to stick with. In Dr. Mark Hyman’s case, a combination of fresh air, coffee, and quiet reflection helps set a focused and steady rhythm for the rest of the day. These small steps keep his energy consistent while helping him stay grounded before his day fully begins.

• Getting morning sunlight: Around 7:00 AM, he steps outside for natural light, either through a short walk or just sitting with his coffee. This light exposure helps support his circadian rhythm and improves his sleep later that night.
• Coffee in moderation: He drinks 1–2 cups of coffee in the morning but avoids caffeine in the afternoon to protect his sleep quality. This timing supports alertness early in the day without affecting rest at night.
• Alternatives to coffee: Yerba Mate and Green Matcha Tea can be good substitutes for people who want a gentler caffeine source while still boosting focus in the morning.
• Morning journaling habit: While enjoying his coffee, he spends a few minutes journaling—writing thoughts, goals, or things he’s grateful for. This mental check-in keeps him grounded and focused for the day ahead.
• Protecting mental space: This quiet combination of light, coffee, and reflection is a steady part of the Mark Hyman morning routine that helps protect his focus from early distractions.
• Want to try journaling? Check out our daily journaling article for tips on how to make it a regular part of your own routine.

This simple set of habits is more than just part of the Mark Hyman daily schedule—it’s a reliable rhythm that helps him start his day with purpose, clarity, and calm.

I love to enjoy a cup of coffee outside or go for a short walk.

Red Light Therapy

Not every part of Dr. Mark Hyman’s morning is focused on movement or stillness—some habits are passive but still add value to his overall routine. One example is how he blends technology into his quiet morning time without disrupting the calm rhythm of his day.

• Short daily session: He uses a red light therapy face mask for about 10–15 minutes in the morning as part of his regular routine.
• While multitasking: This happens while he’s sipping coffee or writing in his journal, so it doesn’t interrupt his flow or add extra steps to the morning.
• Skin benefits: The near-infrared light is known to support firmer skin and improve natural tone and texture, something he appreciates as part of his long-term wellness focus.
• Gentle consistency: It’s a low-effort habit that fits smoothly into the Mark Hyman morning routine, requiring little more than showing up and pressing start.

Technology doesn’t need to be loud or distracting to be helpful. This quiet tech-based habit fits right in Mark Hyman’s routine,—supporting his health while he enjoys other parts of his morning.

Exercise (Strength, Cardio, & Flexibility)

Dr. Mark Hyman treats movement as daily maintenance—not just something for fitness goals, but for feeling well and staying sharp. He doesn’t follow rigid gym routines. Instead, he builds his workouts around flexibility, variety, and what his body needs most that day.

• Morning workout time: His exercise usually starts around 7:30 AM, right after his quieter morning rituals are complete.
• Non-negotiable habit: Movement is part of his daily rhythm, and he aims to stay active every single day—even if it’s just a walk on busier mornings.
• Resistance band training: His preferred workout is full-body resistance training using the TB12 band system, which supports strength and stability without putting stress on his joints.
• Travel-friendly equipment: Resistance bands are his go-to because they’re easy to carry and set up anywhere—ideal for someone who’s often on the move.
• Workout duration: He trains for about 30–60 minutes in the morning, sometimes longer if his schedule allows.
• Weekly variety: Across the week, he mixes in cardio and flexibility exercises like running, biking, swimming, hot yoga, tennis, or skiing to keep things fresh and well-rounded.
• Pain relief and strength gains: He credits resistance bands with changing how his body feels—especially helping eliminate back pain while building functional strength.
• Movement as medicine: As part of his daily schedule, exercise isn’t about chasing performance—it’s about staying mobile, strong, and energized as he ages.

This fitness routine is a core part of Mark Hyman’s morning routine—not because he forces it, but because he genuinely enjoys it. On his best days, movement fills his morning, and on busy ones, he still finds small ways to stay active.

If exercise were a drug, it would be the most powerful drug ever invented.

Heat and Cold Therapy

Not all recovery methods are about rest. Dr. Mark Hyman uses heat and cold to gently push his body in ways that support resilience. These short exposures are built into his routine as practical tools to feel better, recover faster, and stay energized.

• Post-workout recovery: After exercising, he often turns to heat or cold therapy to help his body recover and stay sharp.
• Sauna or steam: Several days a week, he uses a sauna or takes a steam shower right after his workout to relax his muscles and promote circulation.
• Cold plunge routine: When time allows, he plunges into 40°F water for about 3 minutes to boost energy and reduce inflammation. This controlled cold exposure is a key part of his wellness routine.
• At-home setup: He uses a cold plunge tub at home, making it easier to stay consistent with his cold therapy practice.
• Cold shower alternative: On busier days, he opts for a 2–3 minute cold shower instead of a full plunge—the goal is to keep the habit regular.
• Evening heat options: Outside the morning routine, he sometimes uses hot Epsom salt baths or an infrared sauna to relax later in the day.
• Hormetic stress approach: This hot-cold contrast creates a mild stress that signals the body to adapt and grow stronger, which fits well with the goals of Mark Hyman’s daily routine.

This heat and cold habit isn’t about extremes—it’s about using temperature as a tool. In his morning routine, these practices help keep his system refreshed, balanced, and ready for what’s next.

Cold plunges have helped me recover from workouts, beat jet lag, reduce inflammation, and improve metabolism by activating brown fat.

Longevity Shake Breakfast

Dr. Mark Hyman doesn’t just eat for taste—he eats with purpose. After his movement and recovery routine, he shifts his focus to food that supports his long-term health. His morning shake is more than just a meal—it’s a strategy to fuel his body with the right building blocks for energy, strength, and healthy aging.

• Post-workout timing: After his workout and cold plunge, he blends his breakfast shake to break a 12–16 hour overnight fast and refuel with purpose.
• Protein-rich base: The foundation of his shake includes 40–50 grams of high-quality protein, usually goat whey, to support muscle maintenance and recovery after exercise.
• Creatine support: He adds 5 grams of creatine to help support muscle strength, brain performance, and cellular energy.
• Mitochondrial support: One of his regular additions is Mitopure (Urolithin A), which helps promote cellular renewal and muscle endurance.
• Adaptogenic mushrooms: Powders like reishi or chaga are added to help the body handle stress and support immune function.
• Gut health additions: He blends in either a scoop of probiotics or prebiotic fiber to support digestion and balance.
• Healthy fats and fiber: Avocado, chia seeds, or hemp seeds help add creaminess and boost satiety, while also supporting heart and brain health.
• Antioxidant boost: Frozen berries are a go-to for flavor, fiber, and a rich source of polyphenols to help reduce inflammation.
• Nut milk base: He usually blends everything with a plant-based milk like macadamia or almond milk to keep the shake smooth and nutrient-rich.

This nutrient-packed smoothie is a daily fixture in his morning routine, offering the kind of energy and nourishment that carries him comfortably through to lunch. It reflects his belief that breakfast should be both functional and enjoyable.

I break my fast … with my longevity shake.

Morning Supplements

Dr. Mark Hyman doesn’t rely on food alone to support his health. His daily supplement routine is a steady part of his wellness plan, helping him maintain energy, support his immune system, and promote long-term well-being. These are the foundational supplements he takes alongside his breakfast shake each morning.

• Multivitamin/Mineral: He takes a high-quality multivitamin every day to fill in small nutrient gaps that even a healthy diet might miss, ensuring a solid baseline of daily nutrition.
• Vitamin D3 with K2: A consistent dose of 5,000 IU of vitamin D, paired with vitamin K2, helps him maintain strong bones, a healthy immune system, and stable mood levels—especially important if he isn’t getting daily sun.
• Omega-3 Fish Oil: He consumes 1–2 grams of omega-3 fatty acids from wild-caught fish sources, such as Dutch Harbor Omega, to support brain function, reduce inflammation, and protect cardiovascular health.
• B-vitamin Complex: His daily B-complex includes active forms like methylated B6, B12, and folate to support detoxification pathways, energy metabolism, and nervous system function.
• Probiotics: A daily dairy-free probiotic helps him support gut health and microbial balance. He often adds it to his morning shake by opening a Seed capsule, which also makes it easier to absorb.
• NAD+ Boosters: He uses NAD+ supplements or their precursors (such as NMN or NR) to support mitochondrial function and healthy aging, helping his cells produce energy more efficiently.
• C15:0 Fatty Acid: This odd-chain saturated fatty acid, also known as pentadecanoic acid, has become part of his routine for its links to better energy, sleep quality, and lower stress response.
• Curcumin: Known for its anti-inflammatory properties, curcumin is part of his regular supplement stack to support joint health, immune function, and general cellular protection.
• NAC (N-acetylcysteine): He includes NAC to help combat oxidative stress, support lung function, and boost levels of glutathione, the body’s master antioxidant.
• Ashwagandha: When extra stress support is needed, he adds ashwagandha—an adaptogenic herb known for helping regulate cortisol and support calm energy throughout the day.

These supplements form a consistent layer of support in his daily routine, helping him stay sharp, energized, and resilient. Paired with his nutrient-dense meals and movement habits, they play a big role in how he supports his health each day.

Work Routine

Once his morning routine is complete, Dr. Mark Hyman steps into his workday with energy and mental clarity. His mornings are designed to take care of his body first so that his mind can stay focused and productive throughout the day. This thoughtful structure allows him to handle long work hours without feeling drained.

• Workday start time: By around 9:00 AM, he begins his workday, having already meditated, exercised, taken a cold plunge, and had a nutrient-dense smoothie.
• Professional roles: His work hours—from roughly 9:00 AM to 5:00 PM—can include seeing patients, recording episodes for The Doctor’s Farmacy, writing books or research pieces, and attending meetings related to functional medicine.
• Movement during work: He avoids staying seated all day by taking short breaks for movement, often every hour. These can be simple—light stretches, a quick hallway walk, or stepping outside for a few minutes of fresh air.
• Activity between meetings: When time allows, he uses breaks to get outdoors for a short walk, especially on pleasant days. It helps reset his focus and prevent the mid-afternoon slump.
• Lunch break habits: He keeps his lunch break active when possible—sometimes walking during calls or in between tasks instead of remaining at a desk.
• End-of-day movement: If his schedule allows, he likes to fit in a casual walk or bike ride in the late afternoon to stay energized and relaxed before transitioning into his evening routine.

This active approach to the workday fits right into the larger rhythm of Mark Hyman’s morning routine. It’s not just about performance—it’s about protecting energy and focus by staying physically engaged throughout the day.

I set up my mornings and evenings to support these hours when I have meetings, work, podcasts, patients, and more.

Lunch (Big Fat Salad)

After a productive morning of movement, deep work, and minimal distractions, Dr. Mark Hyman keeps lunch simple, nourishing, and satisfying. His midday meal isn’t rushed—it’s built around real food that fuels him through the rest of the day without causing an afternoon crash.

• Midday meal timing: He typically eats lunch around noon, following his protein-rich smoothie breakfast and a morning of focused work.
• Go-to lunch choice: His favorite is what he calls a “big fat salad”—a large bowl packed with leafy greens, healthy fats, and clean protein.
• Base ingredients: Common components include arugula, avocado, cherry tomatoes, olives, toasted seeds like pumpkin or pine nuts, and a generous pour of olive oil.
• Protein on top: He often adds wild-caught fish, such as sardines, mackerel, or a can of wild salmon, to give the salad lasting power and essential omega-3s.
• Plenty of good fats: Avocado, olive oil, seeds, and fatty fish combine to give this salad its name—what he humorously calls a “fat salad” because of all the beneficial fats.
• Helps nutrient absorption: The fats in the salad improve the absorption of fat-soluble vitamins (A, D, E, and K) from the vegetables.
• Low in sugar and starch: The salad is designed to be low-glycemic and high in fiber, helping him avoid the blood sugar dips that can cause fatigue later in the day.
• Flavor boosters: To keep things interesting, he sometimes adds a splash of lemon juice or vinegar, along with herbs or spices depending on what he’s in the mood for.
• No need for snacking: Thanks to the balance of protein, fat, and fiber, this meal keeps him full for hours, which is why he typically doesn’t snack between meals.

This simple but powerful lunch fits neatly into the rhythm of Mark Hyman’s daily schedule. It’s a clear reflection of his Pegan-style approach: nutrient-dense, balanced, and built to support steady energy throughout the day.

I follow a Pegan diet, which is a plant-rich diet – lots of colorful, phytochemically rich vegetables, plus nuts and seeds and protein.

Hydration

Staying energized throughout the day isn’t just about food and movement—it also depends on steady hydration. Dr. Mark Hyman keeps it simple but consistent, making sure he drinks enough fluids to support mental clarity, digestion, and overall well-being.

• Hydration throughout the day: He drinks plenty of water during work hours, often reaching for herbal teas as well to keep things interesting without adding caffeine.
• Natural flavor add-ins: To make plain water more appealing, he suggests adding slices of lemon, lime, or cucumber. These simple additions can make it easier to stay hydrated all day.
• Caffeine cut-off: He avoids caffeine in the afternoon to protect his sleep quality. After his morning coffee, he doesn’t reach for another cup—even when his day is busy.
• Midday energy strategy: Instead of using caffeine or sugar for a boost, he prefers a short walk, stretching, or deep breathing to stay alert and focused.
• No sugary drinks: He avoids sweetened beverages or snacks in the afternoon to prevent energy crashes and maintain steady focus.
• Hydration support: Those looking for an added nutrient boost can try a greens powder like AG1, which mixes easily with water and offers a convenient way to stay hydrated and support overall health.

This steady, no-fuss approach to hydration fits naturally into the Mark Hyman routine. With small, consistent habits, he stays energized and clear-headed—without relying on stimulants to get through the day.

I avoid coffee in the afternoon so the caffeine doesn’t disrupt my sleep.

Biohacking and Tracking

Dr. Mark Hyman doesn’t just rely on how he feels—he also uses technology to get real-time feedback on what’s going on inside his body. These tools help guide his choices throughout the day, making his routine more intentional without becoming overwhelming.

• Oura Ring usage: He wears an Oura Ring daily to track key metrics like heart rate variability (HRV), steps, sleep quality, and activity levels. This helps him understand how lifestyle habits affect recovery and energy.
• Morning readiness check: Based on his Oura data—especially his resting heart rate and recovery score—he may adjust his workout plan for the day. For example, if recovery was low, he might choose a gentler form of exercise.
• Continuous Glucose Monitor (CGM): He often wears a CGM on his arm to track blood sugar levels in real time. This allows him to see exactly how his meals impact his glucose curve.
• Lunch feedback in action: After his “big fat salad,” he can check that his blood sugar stays steady—confirming that this meal works well for his metabolism.
• Learning from high-carb foods: If he tries something with more carbs, the CGM shows how it affects his body. He can use that information to adjust future meals and avoid energy crashes.
• Advisor to Levels: As an advisor to a CGM company (Levels), he encourages others—even those without metabolic issues—to use these tools for learning how their body responds to food.
• Data without pressure: While he tracks these markers daily, he doesn’t stress over numbers. The data gives helpful insight, but he sees it as feedback—not a scorecard.

These simple tools are a regular part of Mark Hyman’s schedule. They help him stay aware of how his body responds to different habits—without overthinking it—and support better decisions over time.

As someone deeply involved in functional medicine, I track my HRV daily with an Oura ring.

Transition with Meditation

The end of the workday can leave a lot of mental noise behind. Instead of carrying that stress into his evening, Dr. Mark Hyman builds in a pause—a short moment to reset and create space between work and personal time.

• Evening transition time: Around 5:00 PM, when his workday ends, he takes time to shift his mindset with a 20-minute meditation session.
• Second daily meditation: This is his second sit of the day, often using the Ziva Meditation method, which focuses on breath and mindfulness to calm the nervous system.
• Letting go of stress: He uses this time to release work-related tension, allowing his body and mind to shift out of the fast pace of the day.
• Setting the tone for the evening: This helps him feel more present during downtime and prevents stress from affecting his evening routine or sleep.
• Focus on consistency: Just like his morning meditation, this isn’t about perfection—it’s about showing up and building mental stillness into his daily rhythm.
• Helpful alternatives: Apps like Headspace or Mindfulness can be useful tools to start or support a meditation routine, especially if you’re looking for guidance or structure.

Adding this evening reset is a key part of what keeps his daily routine grounded and sustainable. It helps protect his energy, create space for relaxation, and bring more calm into the second half of the day.

I do another meditation after the day winds down to let go of work and transition into my evenings.

Dinner and Social Connection

Evenings for Dr. Mark Hyman are about more than just food—they’re about connection, winding down, and giving the body time to rest and recover. After a full day of structured habits and focused work, dinner marks a shift toward relaxation, presence, and enjoyment.

• Dinner timing: He typically eats around 5:30–6:00 PM, giving his body a few hours to digest before bedtime.
• Enjoys cooking: He often prepares his own meals and uses dinner as a time to slow down and enjoy the process, sometimes inviting friends or family to join.
• Social focus: He treats dinner as a shared experience and often plays music in the kitchen. Phones are put away during the meal—his rule is “no phone during dinner,” allowing full attention on the people and the food.
• Veggies take the lead: Following his Pegan philosophy, vegetables are the main focus of the plate. Dinner often includes 2–4 different types—leafy greens, mushrooms, broccoli, Brussels sprouts, or peppers—roasted, sautéed, or raw with herbs and olive oil.
• High-quality protein: He pairs his vegetables with clean protein like regeneratively raised beef, bison, pasture-raised chicken, or small cold-water fish such as sardines or wild salmon.
• Smart starches: In moderation, he adds nutrient-rich carbohydrates like Japanese sweet potatoes (a Blue Zones food), wild rice, or other whole grains for added fiber and satisfaction.
• Balanced plate example: A sample dinner might be grass-fed steak, roasted shiitake mushrooms, Japanese sweet potato, leafy greens, and a fresh salad—all packed with flavor and nutrients.
• Occasional dessert: If he craves something sweet, he waits until after his balanced meal. He may have a few squares of dark chocolate or some berries to keep his blood sugar stable.
• Minimal alcohol: He typically avoids alcohol on most nights. On rare occasions, he may enjoy a glass of organic red wine, but it’s not a daily part of his routine.
• Early eating window: He finishes dinner at least 3 hours before bedtime. This “kitchen closed” rule supports better sleep and digestion, aligning with research that shows late-night meals can spike blood sugar and disrupt rest.

Dinner in Mark Hyman’s daily routine is about nourishment on multiple levels—energizing the body, calming the mind, and connecting with others. It’s one more way he builds health into the rhythm of his everyday life.

I love to have my friends and loved ones over, connect with people, have great conversations, and make a Pegan dinner!

Evening Relaxation and Tech Hygiene

Winding down at the end of the day is just as important as starting strong. For Dr. Mark Hyman, the hours after dinner are focused on creating a calm environment and supporting his sleep rhythm—starting with small, intentional habits that reduce stimulation.

• Relaxation window: Around 7:00–8:00 PM, he transitions into relaxation mode, leaving behind the demands of the workday.
• Blue-light blocking glasses: By about 8:00 PM, if screens are still in use, he puts on his orange-tinted blue-light blockers to help protect his eyes and support natural melatonin production.
• Mindful screen habits: While he tries to avoid email or work tasks at night, if he does use a screen, the glasses help reduce the effects of artificial light on his sleep-wake cycle.
• Tech settings and lighting: He often uses screen settings like Night Shift and prefers warm, dim lighting throughout his home to help signal that the day is winding down.
• Less stimulation, better sleep: By managing screen use and light exposure in the evening, he helps his body ease into rest mode—something he sees as essential to overall health.

This tech-conscious wind-down habit is a simple but steady way he supports sleep quality, mental calm, and long-term health—without making his evening feel restrictive.

Wind-Down Rituals

As the night sets in, Dr. Mark Hyman treats the final hours of his day with care. Instead of staying active or stimulated, he creates a calm environment to ease his body into rest. These evening habits help him signal to both his mind and body that it’s time to slow down.

• Epsom salt bath: One of his go-to wind-down routines is a hot bath with 2 cups of Epsom salts and a few drops of lavender essential oil. The magnesium helps relax muscles, the warmth soothes the body, and the scent supports a calm mental state.
• Soaking routine: He usually soaks for 15–20 minutes, sometimes while listening to calming music or just sitting quietly. This helps with physical recovery and emotional relaxation.
• Reading before bed: On many nights, he picks up a book—typically something uplifting or informative, but not too mentally activating. It helps shift his mind away from work and screen time.
• Audiobooks and podcasts: When he wants something different, he may listen to a positive podcast or audiobook while reclining. This keeps things light and allows him to unwind without looking at a screen.
• Weekly Zoom with friends: About once a week, he connects with a small group of close friends over Zoom to share personal reflections. These conversations help him stay grounded and emotionally supported.
• Occasional screen time: While he avoids heavy TV habits, he may watch a movie or light show with his partner on some evenings. When he does, he wears blue-light glasses and keeps the content calming.

These relaxing habits create space for stillness, emotional connection, and deep rest—making it easier to drift into sleep and feel restored by morning.

I like to do some sort of wind-down activity at night before I go to bed.

Sleep Supplements

Even with a strong wind-down routine, Dr. Mark Hyman uses a few natural supplements to support restful, uninterrupted sleep. His goal isn’t to knock himself out—it’s to gently guide the body into a calm state that supports deep recovery.

• Magnesium glycinate: He takes 300–400 mg of magnesium glycinate (usually three capsules) before bed. It helps relax muscles, calm the nervous system, and improve sleep quality. This pairs well with his Epsom salt baths, which also provide magnesium.
• Cortisol Manager: On nights when stress levels feel high, he uses a supplement called Cortisol Manager, which contains ashwagandha and other herbs to help lower cortisol and ease mental tension.
• Occasional melatonin: While he doesn’t use melatonin daily, he may take it during travel or after a disrupted schedule to reset his internal clock and improve sleep onset.
• Glycine: This amino acid helps promote calm and may reduce core body temperature slightly, making it easier to fall asleep in a cool environment.
• L-theanine: A calming compound found in tea, L-theanine supports relaxation without sedation. It’s sometimes included in his nighttime routine to quiet the mind.
• 5-HTP: As a precursor to serotonin and melatonin, 5-HTP can support mood and sleep when needed, though it’s not a nightly staple for him.
• No sleep medications: Hyman avoids pharmaceutical sleep aids. Instead, he focuses on natural support backed by a steady evening routine and a well-regulated body clock.

These supplements serve as gentle additions to Mark Hyman’s daily schedule—not replacements for healthy habits, but tools that support better rest when needed. Combined with his dark, quiet sleep environment and consistent bedtime, they help him wake up clear-headed and fully recharged.

Sleep Routine

To close the day with the same level of intention he starts it, Dr. Mark Hyman follows a consistent nighttime routine focused on preparing his body for deep, uninterrupted rest. This final part of his day is about quieting the mind, creating a peaceful environment, and letting go of anything that could interfere with sleep.

• Consistent bedtime: He aims to be in bed by 10:00 PM every night and tries to fall asleep shortly after. Even if he stays out later, his body naturally wakes around 6:00 AM, showing how steady his sleep schedule has become.
• Strong sleep hygiene: Hyman treats sleep as a core pillar of health, equal to diet and movement. He keeps a strict cutoff for screens, aiming to be off all devices by 9:00 PM to avoid blue light disruption.
• Optimized bedroom environment: His room is kept dark, quiet, and cool—between 65–68°F. He uses blackout shades, an eye mask if needed, and earplugs or white noise to block out distractions.
• Phone-free zone: He doesn’t keep a television in the bedroom and charges his phone away from the bed—or in another room altogether—to avoid stimulation and scrolling before sleep.
• Supportive sleep setup: He uses a high-quality, organic mattress and pillows, minimizing toxin exposure and supporting full-body comfort throughout the night.
• Mental clearing practice: If he has lingering thoughts, he does a quick “brain dump” journaling session to get worries or to-dos out of his head and onto paper.
• Pre-sleep mindfulness: He often pairs journaling with gentle breathing or a short gratitude prayer to shift his mindset into calm before bed.
• Falls asleep quickly: Thanks to this wind-down structure, he usually falls asleep within minutes and gets a consistent 7–8 hours of restful sleep each night.
• Tracks sleep quality: Each morning, he checks sleep data—like deep sleep, REM, HRV, and resting heart rate—using his Oura Ring to gauge recovery and adjust his next day if needed.
• Learns from patterns: If a late meal or a glass of wine impacts his sleep, he takes that information seriously and refines his habits accordingly.

This evening routine supports more than just rest—it’s part of how the Mark Hyman daily routine helps him stay energized, mentally sharp, and physically well. His belief is simple: sleep is not a luxury, it’s a daily reset that helps everything else work better.

Try to go to sleep before 10. That’s the best sleep you can have is before midnight, believe it or not.