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Good advice on how to get good sleep at night and a good nights rest. Set a good sleep routine that is relaxing, avoid work in the bedroom, a shower at night helps, create visual separation between work thoughts and sleep time, keep bedroom cool dark and quiet. Do not look at the clock at night. No food in middle of the night, if you wake up read a relaxing book for a bit, and fall back to sleep again.

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Diet has a major role for a healthy Mind when it is embedded in a routine that included sleep, exercise and healthy lifestyle. Fruits, vegetables and millets play a role in this.

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This Guardian report gives a discussion with Austin based Dr. Attia of Early Medical and ways to ensure healthspan- adopting healthy patterns of living including food and exercize, sleep, that start at an early age. The approach is that prevention should be the best way to tackle health issues that can develop later in life and the time for that is early, right now. Most of it is well established based on exercizing well, and weight exercize routine for strengthening muscle. It could just as easily include yoga or pilates, and sports. Nutrition plays an equally important part.

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 A 4.30 or 5.30 wakeup routine where one goes to sleep between 9.00 and 9.30 pm is one that gives time for fitness, a chance to so something for oneself before daylight and before the world wakes up. This report is in Style in WSJ when it should be in the Health and Wellbeing section. Rising early is part of yoga tradition for meditation in India where it is called Brahmamurta (time of Brahma) generally between 3.30 am and 5.30 am in the early morning. It is the time of the Creator of the universe, Brahma.

It is the best time for meditation on Ram, Brahman, on Christ or the Buddha. It can also be used for creative activity and for work that require concentration and clarity of mind. When the whole world sleeps the sage is awake, says the Bhagavad Gita. In Christian churches this is also the time for early morning prayer.

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The mandatory social distancing required to overcome the coronavirus epidemic is leading to more parents working from home. With about half the schools in the U.S. closed and entirely closed in other countries, kids are also at home. Traditional options of child care provided by grandparents, family friends are now not acceptable with the required social distancing. This report looks at how parents are coping by setting time aside when kids are asleep for work. Advice to parents offered here is to accept that the day will be broken by interruptions, to take a break at these times and relax rather than try to follow the organized routine of a workday when things were normal.

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What is the one thing experts say is most beneficial for health? Improving our minds by building self-awareness. Understanding your feelings, motivations and behaviours in more depth, enables us to make better choices. To do this try journaling, meditating, practicing mindfulness or simply making time for self-reflection at the end of the day.

In doing this also pay attention to diversity in eating plant based foods for as many as 30 plant based foods, incorporating different exercize routines that get you motivated and happy, and get a good seven or eight hours of sleep, say these experts in health and nutrition.

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India says China carefully prepared an attack on Indian soldiers in the Galwan Valley mountain ridges, at Ladakh's border with China. 20 Indian soldiers were killed and 76 injured. This report in the Guardian shows satellite images of the Galwan Valley taken by Planet Labs, an imaging company. The images show that days before the clash there was increased activity on the Chinese side, including the damming of a river and the movement of troops and machinery close to the disputed and poorly demarcated border. Australian Strategic Policy Institute says its analysis of satellite images shows PLA Chinese forces regularly crossing into Indian territory temporarily on routine patrol routes. Indian officials also say commanders from both sides met on 13 June and agreed to each retreat back 2 kilometres in the Galwan Valley and Pangong Lake area. For unknown reasons Chinese troops instead of retreating as agreed erected a tent on disputed territory close to Patrolling Point 14. India's 16 Bihar Regiment led by Col Santosh Babu, dismantled the structure in an attempt to push back the PLA troops. According to accounts given to the Hindu newspaper cited here in the Guardian, Babu and his troops later went to the Chinese side to challenge the refusal to retreat, they were ambushed by Chinese forces on the steep mountain precipice. Chinese PLA troops allegedly unblocked the dammed river, releasing a rush of water to destabilise Indian soldiers, and attacked with stones and makeshift spiked weapons. ...