I did not really understand the intent of your question, but I would still like to add my single penny's worth of thought. The topic you have broached has been on my mind mind for a while and in fact, it makes sense that the Divine Religion of The Creator has been designed by Him to fit the needs of any human, not just spiritually, but also in the physiological (human body) domain.
A few things, some of which you have already mentioned:
- Sleeping early. A personal experience: One hour of sleep before
12:00 am is worth two hours of sleep after that. I have noticed that
when I sleep early I tend to get better quality sleep and am fresher
in the morning, as against sleeping late and waking up late,
regardless of the number of hours actually slept.
- Waking up early keeps one alert, and one also gets more work done. Again, this is my
personal experience that one hour of work before 12:00 pm or Dhuhr
salaah is worth two hours of work after that. A short nap in the
afternoon (Kailulla) does wonders for your brain. It keeps both mind
and body young and fit. Even if I put my head on my desk without
actually sleeping, I feel fresher after as a result and get more
- The Prophet (SAWS) has instructed us to divide the
stomach into three parts during meals: one for food and the other
two for water and air. He (SAWS) has strictly disapproved of eating
to one's full. Again, this is an amazing recipe for maintaining
one's youth. It is an accepted fact that over-eating to the point of
feeling bloated is a surefire way to disease.
- Fasting for one full lunar month once during a year. This has an amazing effect on
cleansing the human body since -- when a person fasts -- the body
has time to clean itself out; during regular days it's always
consuming its energy towards digesting food.
- At the end of meals, the Prophet (SAWS) would always insist on wiping the entire plate
clean and he would also lick his fingers. Just the other day I was
calculating the effect of this single sunnah with my wife. If just
one single morsel is wasted by every single person per meal,
multiplied by three meals, multiplied by the total human population,
the amount of grains wasted would go into several tons!
If anybody would like to add to this list, please do so.