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Apr/May 2012 23
body the time and means to repair itself and
prepare for the coming day
When you drug
yourself to sleep, every system in your body
is slowed down, including all those systems
that are responsible for repairing you
Make sure that there’s a fresh
air supply in the room
air indoors is said to be some of the most
toxic air around
When you sleep, you’re
only able to breath in the air that surrounds
you in your enclosed bedroom
opening a window
if it’s cold outside then
just open the window a crack
Te fresh air
that comes in while you sleep will help your
body repair itself because you’ll have access
to cleaner, more oxygenated air
During the day, do 60
minutes of mild exercise
you don’t have time to do 60 minutes in
a row, then break it up into 2
30 minute
sessions, or 3
20 minute session, or 6
minute sessions
just get a full 60 minutes
Te best exercise when talking about
general health and preparing your body for
a great night’s sleep is walking
I wish you the best night’s
sleep tonight and every
Make a list of what you need
to do the next day,
write it all
down and keep that paper and pen near
your bedside in case you think of anything
else you need to do
When you write things
down you
re giving your brain the signal
that it no longer needs to think about those
Don’t watch television or
listen to the radio
especially the
before retiring for the night
certainly do not fall asleep with the TV or
radio on
Read some inspirational
growth material for at least 30
minutes prior to bed
Your goal is to fll
your mind with inspirational thoughts
before falling asleep so that the last
thoughts you have before drifing of are
uplifing thoughts
as opposed to the
stressful thoughts that most people fall
asleep thinking about
Make sure the room that
you’re sleeping in is as dark a
room as possible
the body is made
to sleep when it’s dark out
the darker the
room the more potential for a deep sleep
Make the room as silent as
turn of all electric devices
and ask others in the house to be as quiet
as they can be
Don’t eat for at least 3 hours
before going to bed
there’s undigested food in the stomach,
your body is forced to focus on digesting
that food rather than being focused on
repairing your body and mind
is what sleep is all about
Te body was
designed to digest food best while moving
not while laying down
Try to go to bed at
approximately 10
00 pm and
awake at approximately 6
00 am
In Ayurvedic medicine it’s believed that
there are cycles that are the most conducive
for certain activities
Going to bed at 10
pm and arising at 6
00 am appears to allow
the body to rest the deepest, rejuvenate the
most, and give the person the most energy
throughout the day
Don’t take drugs or vitamins
herbs that are supposed to
help you sleep
unless required by your
Most of these artifcial sleeping
aids do nothing more than deaden your
the goal of ‘sleep’ is to give your
mind break down and get worn out from
stress during the day
Te only time that your body and your
mind repair themselves and rejuvenate is
when you’re sleeping
But it’s important
to note here that “restful” sleep is the key
Tossing and turning all night or waking up
every few hours is not considered restful
I recently read an article that made
it to my research center that stated the
facts about how snoring efects your sleep
and your health
People who snore tend to
disrupt their sleep, on average, 300 times
each night
now that’s not a restful night’s
Now think about it this way for a
if you’ve been under stress lately,
or if you’re mattress sucks, or if you just
plain haven’t been able to sleep well for
the past few weeks
or months
, then you
haven’t given your brain or your body the
time it needs to repair itself
So you actually start each and every day a
little bit less focused and less metabolically
healthy than the previous day
Don’t try to catch up on your sleep
tell me all the time that they know that they
don’t get enough sleep during the week
but they “catch up” on the weekends
me put an end to that myth right now
Tat does not work
Your body and your
mind need a regular sleeping pattern to
repair and rejuvenate
without it you’re
actually deteriorating yourself rather than
energizing yourself
So what’s considered
enough sleep?
Generally speaking, everyone should
strive to get 8 hours of restful sleep
if you eat a very healthy diet and exercise
properly, and give yourself a few mental
breaks during the day, and if you sleep like
a baby and awaken fully refreshed every
day, then you might be the type of person
who can get away with less sleep
maybe 6
hours each night
On the other hand, if you experience
extraordinary amounts of stress each day
mental or physical
, then you’ll need
more than 8 hours
A marathon runner
for example, tends to put his
her body
through a lot of stress each day
person needs more than just 8 hours
because their body needs more repair time
than normal
Te same holds true
for the person going
mental stress
as well
10 Steps To Help
You Get A Great
Night’s Sleep: