During college, as an engineering student, I would head off to the library (usually not until 9pm!) and stay there working on problem sets until well after midnight. Meanwhile, my friends, mostly literature and art students, were chillaxing at the local coffee shop. Luckily, the libraries were open for 24 hours; late at night is when I’d get my best work done.
For you, were the late-night sessions back in the day or are they happening now? Living and working in Silicon Valley means living a pressured life in which work, family, relationships, and social situations leave us with too much to do and too little time to do it in. One saving grace for me: there are no yoga classes to teach or patients to see after 9pm, but it’s still easy to get distracted in the evening with productivity, instead of relaxing and prioritizing sleep cycles. Quality of life is often impacted by these irregular rhythms.  
Why is it that we tend to get a late-night burst of energy? One reason the visual cortex stays stimulated in the evening is due to light sources (thank you, Benjamin Franklin!). With light, our body kicks into a second wind, and in the later hours, particularly between 10pm and 2am, we can be highly productive. However, using that time for mind-engaging activities can have a physical and psychological price to pay, as night work and lack of sleep is shown to increase the risk for obesity, fatigue, and chronic disease manifestation. 
“Sleep is one of the most crucial indicators of a physiological system with low-stress levels, and it is also one of the fastest indicators to show up when a person is out of balance.”
What we know is that adequate and consistent sleep is useful and necessary for physical and psychological health. Parents see this impact daily, watching the sleep cycles of little ones and how it affects their energy the following school day. Sleep is one of the most crucial indicators of a physiological system with low-stress levels, and it is also one of the fastest indicators to show up when a person is out of balance. This is due to the inverse relationship between cortisol and melatonin rhythms. 
Cortisol, released by the adrenal glands, is the stress hormone. During each 24-hour period, our bodies naturally go through a systemic cycle of cortisol levels in the bloodstream. In the healthiest version of this cycle, cortisol increases as we wake up, like a bell-shaped curve, and decreases toward late day, dropping to its lowest levels during sleep. When cortisol levels become high, due to physiological or psychological stress response over extended periods of time, initial symptoms include sleep irregularities, increased hunger, blood sugar issues, weight gain, and lowered immunity or fatigue.  
Melatonin, a hormone made by the pineal gland, is considered the sleep hormone. It is released at night, typically around 9pm, and stays elevated for about 12 hours. This hormone is only released when exposed to dim light. The 24-hour melatonin cycle inversely runs to the cortisol cycle, so that when melatonin is high, cortisol is low, and vice versa. Anytime there is a disruption of this circadian rhythm, one will see impact in daytime energy, sleep, or both. 
Here are seven natural ways to improve your quality of sleep: 

1. Create healthy habits and a schedule to manage your sleep cycle. According to Ayurveda, it is recommended to go to bed before 10pm and avoid late-night screen time. This is especially important for high-metabolic people who tend to excel at late-night work sessions and have higher core body temperatures (which must drop in order for us to fall asleep). Try forcing a few early mornings to trigger natural restfulness earlier in the evenings. 
2. Regulate light exposure by setting up a dark room for sleeping. Exposure to light activates the brain to release hormones and regulate temperature consistent with either sleep or wake states. In the bedroom, be cautious of using blue light from electronics or LED lights. One option to help with sleep rhythm is to utilize blue light blocking lenses at night. Another is to prioritize red or soft light in the bedroom. Finally, know that exposure to bright light during the day helps with shifting the hormones at night, so get out in the sunlight!
3. Meditation, instead of counting sheep, can help those with difficulty falling asleep, especially when coupled with overactive mind activity at nighttime. Mindfulness-based practices have been shown to reduce overall stress perceptions and improve sleep cycles.  
4. Consider adaptogenic herbs that support the body in adapting to stress and lowering cortisol levels:
   • Ashwagandha | Withania somnifera, Ayurvedic (Indian) medicine herb that is used to support the body’s system. Can be taken as a powder (added to tea or a smoothie) or in tablet form. 
   • Tulsi Holy Basil | Ocimum sanctum, Ayurvedic herb that is used for respiratory support, immune support, inflammation, and digestive support, a common plant in traditional Indian households. It can be taken as a tea. Found in most grocery stores. 
   • Reishi Mushroom | Ganoderma lucid, frequently utilized in Chinese Medicine for immune, endocrine, digestive, and nervous system. Often found in liquid-extract or capsule form. 
5. Decrease, or eliminate, stimulants such as coffee, tea, and anything with caffeine, as it tends to disrupt the cortisol system. When drinking coffee at rest, the bloodstream experiences stress hormone levels that are similar to those experienced under acute stress states. If we start the day with caffeine (especially when taken without food), our physiology is catapulted into a stress state. People tend to like the ability of caffeine to “get them going;” however, if used on an ongoing basis, the price of usage can wreak havoc on the entire system. 
6. Exercise and yoga: According to Harvard Health, exercise reduces the body’s stress hormones, such as cortisol. In truth, they believe that though rhythmic, repetitive fashion, any type of exercise will help. While we love yoga, insert whatever your favorite is! 
7. Play and laughter have also been shown to reduce stress hormones. Laughter releases endorphins that allows the body to ignore pain, so if physical or emotional pain are impacting sleep, then allow yourself to have a good chuckle!

Prevention of common ailments is the best medicine. Nobody likes to get sick, and while not feeling well is a bummer, it’s also costing the economy at large. Loss of productivity in the workplace due to the common cold costs about 25 billion dollars. As an herbalist and healthcare provider, I see daily that staying healthy starts with immunity boosts. We can help the immune system with “friends” that allow it to more effectively do its job.
A little biology review: our immunity is an interaction of higher organisms via resistance, or counteraction of pathogenic microorganisms. The immune response is typically a temporary inflammatory response to stimuli mounted in the body.  The adaptive immunity in the body is by white blood cells, lymphocytes, and either B cells or T cells. Immunity is boosted by balanced sleep and exercise, stress reduction, and eating antioxidant-rich foods, such as fruits and vegetables; while decreasing sugars, dairy, and alcohol. 
Physical barriers, such as hand-washing and the Ayurvedic practice of nasaya, or nasal-oiling, aid in prevention. To nasaya, place one to three drops of an organic oil, for instance coconut or sesame, into each nostril while leaning the head back, then take a gentle inhale. This practice lubricates the nasal mucosa and protects the sinus cavity from pathogens. It’s wonderful to do in any dry environment (i.e. airplanes, deserts, high altitudes, etc.) and during colder seasons.
There are also ways to internally support immunity. One of my specialties is providing herbal medicines to patients. Personally, I don’t leave home without some (often many) forms of herbal or vitamin support, especially when traveling to places where access to medicine may be limited or variant quality.  When the diagnosis or condition gets complicated, it’s a good idea to consult with your herbalist, acupuncturist, or Ayurveda practitioner for specific supplements. However, when working with herbs to stay healthy or boost the body’s function, we can feel empowered to take health into our own hands.  
Culturally, there are ways that herbal medicine is already a part of our day-to-day life. Whether you realize it or not, you most likely practice some form of herbal medicine for self-care; taking an herbal cough drop for a tickly throat or sipping on chamomile tea before bed. Recently, we have seen a rise in herbalism in dietary recommendations. For instance, turmeric is an ancient herb and strong anti-inflammatory that’s gained popularity and now commonly found in healthy foods and smoothies.
Each herb has a physiological impact on the body, and the combination of herbs often enhances their best properties. For this reason, many traditions including Ayurvedic, Tibetan, Chinese, and Western herbalism, combine herbs to maximize impact and improve function.
To make sure your immunity is equipped for cold and flu season, here are some of my “friends” – go-to herbs I call on to support health and immunity. I call them “friends” because each acts like a specific best friend to call upon as needed: 

• Jade Windscreen (classically containing astragalus, siler, and atractylodes) is a common herbal formula to boost immunity and increase energetic boundaries. This is the friend I call on when I travel and/or am especially busy. Additionally, it aids during environmental exposure to dust and pollen, and works wonders at the first sign of a cold. I call it “sneeze one” and recommend it for those with increased exposure to pathogens, such as airline professionals, frequent flyers, teachers, and children. Specifically, this formula combines the jade windscreen with lemon balm, catnip, and elderberry, an antioxidant rich in vitamin A, vitamin C, and flavonoids. 
• It’s pretty well established that vitamin C is the perfect complement to immunity. Eating vitamin C–rich foods helps promote cellular growth, the immune system, wound healing, and cartilage production. High dose and absorption are key to getting it into the body, so I recommend taking one to two packets of Lypo-Spheric C per day. It’s more absorbable and doesn’t taste like a sugary orange. (Tasting the vitamin’s bitterness tells the brain what to do upon intake.) 
• Probiotics strengthen the gut flora while improving digestive function and immunity. For instance, Del-immune contains lactobacillus rhamnosus, which is shown to host defenses against respiratory viruses. There are various other strands of probiotics that are useful in promoting the gastrointestinal microbiome and therefore immune health, as the gut wall houses 70 percent of the immune system cells. Take probiotics daily during cold and flu season, especially if exposure or frequency is high – or at first signs of immunity dipping, such as “sneeze one.” 

With these three simple steps, your immunity will be supported so you can stay healthy all season long. As His Holiness the Dalai Lama states “Regard your body as a vessel, a simple boat for going here and there. Make it a thing that answers every wish. To bring about the benefit of beings."
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If we keep the body healthy, we can have more time for being of service to others, which is a noble effort and reason enough.

Modern daily life is filled with pressures of time, productivity, and achievement. This is especially true in technology hubs like Silicon Valley (where this article originates) where it is very typical to move through the week in a sea of to-do lists, booked calendars, and constraints – often while stuck in traffic or attending to business or family.  These pressures can lead to ongoing physical and emotional strain. In fact, a few years ago, the term “Silicon Valley Syndrome” (SVS) popped up to describe what happens to our health when overwhelmed by sedentary life: overwork, overuse of technology, and constant pressures. SVS is defined by both physical and functional symptoms. Physically, this might manifest as pain or discomfort in the cervical or thoracic spine or shoulder region, eye strain, and headaches, while functional issues might include insomnia, anxiety, and overall running at elevated stress levels for extended periods of time.
The good news is that there are simple fixes that are the best solutions, at a very low cost – in fact, most of them are nearly free! High in the mountainous region of Ladakh, also known as “land of high passes,” India, a roadside sign posted by Siachen Warriors proudly suggests the best prescription I’ve come across in my 20 years of healthcare experience:
“The six best doctors: sunshine, water, rest, air, exercise, and diet.” 

1. Sunshine: Ever wonder why sunshine is associated with happiness? Sunshine improves the mood by increasing serotonin, a neurotransmitter that contributes to well-being, balanced appetite, sleep, memory, and sex drive. Specifically, the sun’s ultraviolet B allows the body to produce its own vitamin D, a hormone that has multiple impacts on bone growth, development, overall health, and immune system regulation. When soaking up the sun, it’s always recommended to protect your skin. Consider using a zinc oxide–based or mineral sunscreen, especially during exposure over 15 minutes. (For those with sensitive skin, keep your exposure brief and consider other sources of vitamin D, such as fish, egg yolks, and mushrooms.)
2. Water: Fresh water is a fundamental human need. Humans require 20 to 50 liters of clean water a day for consumption. Water helps to energize muscles and maintain electrolyte balance. Adequate hydration also helps to decrease upper body tension originating from overworking and stressful driving. There is no coincidence that we tend to gravitate toward water for recreation, vacation, and balance. In his book “Blue Mind,” Marine Biologist Wallace Nicholas explains science shows that being near water makes humans happier, healthier, and more connected.  
3. Rest: Too little value is placed on rest and unscheduled time in our culture. Can we kick the legs up in the hammock (without a piece of technology in hand) and rest? I encourage people to prioritize vacation time, as it decreases stress levels and improves overall health throughout the year. Unscheduled time with rest allows for spontaneity, which is like meditation for the heart, and allows joy to naturally arise. 
4. Air: We know that breathing, lung function, and oxygen supply are essential to life. Under typical circumstances, the brain can only survive three to nine minutes without oxygen. Fresh air is crucial to ongoing health, as science shows that airborne particulate matter has far-reaching health consequences. In many cities, daily life is impacted by high air-quality indexes. In the yoga world, prana is translated as “breath” or “life force.” Taking deep breaths, or “yogic breathing,” is linked to a calm and happy nervous system. 
5. Exercise: Daily exercise is linked to improved mood and energy levels, a reduction in pain and anxiety, and sleep cycle and hormone regulation. Any kind of exercise is useful (though I’m partial to yoga asana and being outdoors in nature). Recent studies show that yoga appears to be equal to, or superior to exercise for both healthy and diseased individuals, thanks to its ability to impact the sympathetic nervous system and the body’s hormonally-based stress response system. 
6. Diet: To quote UC Berkeley Professor of Science and Environmental Journalism’s Michael Pollan, “Eat food, not too much, mostly plants.” Generally speaking, eating foods in their original, less-processed form allows for best absorption when taken by those with a well-functioning digestive system. According to the Academy of Nutrition and Dietetics, it’s best to focus on healthy patterns of eating with sensible foods, variation, moderation, and portion size, all combined with physical activity. When it comes to Ayurvedic medicine, the stomach, when satiated, should be one-third liquids, one-third solids, and one-third space. Therefore, it’s best not to stuff ourselves with substance, as the space ensures that we have plenty of digestive capacity for the portion taken in.  

To think, I had to go all the way to the top of the mountain on the other side of the world to get the prescription that’s been accessible to me my entire life! In researching its origins, I was unclear if the Indian government received the quote from author Wayne Fields’ nursery rhyme, “What the River Knows,” written in 1990: 
“The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they’ll ease
Your will they’ll mend
And charge you not a shilling.”
Nevertheless, starting with these six natural changes can increase our overall health profiles, and decrease our stress levels, thereby improving our quality of life for years to come.