Have you ever had insomnia? Have you ever had to take sleeping pills? Do you sometimes wake up in the morning feeling as if you have been run over by a ten-ton truck? Do you think you need more sleep?
The purpose of sleep is to allow the body and the mind to rest, recuperate, regenerate – and do some self-healing. You should wake up rested, refreshed, and alert, ready to face the day.

Four stages of sleep
There are several stages of sleep.
The first stage is the tossing and turning and worrying stage. It’s a big waste of time and energy. Its not necessary to go through it at all, if you prepare yourself properly for sleep!
Next is usually a light dream, “reverie” stage (also not required), from which you go into an even more energy-draining stage.
Dream state. You may think you enjoy your dreams, but the fact is that whatever adventures you experience while you are dreaming take ten times more energy out of you than if the events actually happened while you were awake. No wonder you wake up exhausted. We don’t need to experience this state either. What we want to do, what we are aiming to reach, is:
The deep, dreamless sleep state.
It is only in this fourth stage of sleep that we actually rejuvenated, and our batteries get recharged.
How much sleep do we need?
Now that you are not going to waste precious time in the first three stages of sleep, you don’t need eight hours of sleep!
When you breath becomes erratic, when it is not slow and steady, it tears down your nervous system. After between four and a half and five and a half hours of sleep, your rate of breathing changes, so it is not a good idea to sleep any longer that that at one stretch. The deep sleep state actually only lasts a maximum of two and a half hours. The faster you can access the deep sleep stage, the les time you have to spend in the other stages.
Unfortunately, we usually go to bed so loaded with anxiety that our minds keep going over and over the same problems and concerns, like a broken record. We even worry about whether we will be able to sleep or not, and that keeps us awake. If we do fall asleep, it is a restless sleep.
It is a vicious circle: if our sleep is restless, then our rate of breathing becomes erratic. If the breath is erratic, the mind is disturbed. If we are mentally disturbed in sleep, the deep sleep stage may never be reached. As a result, we wake up more tired than when we went to bed.
Position of your bed
For maximum efficiency and benefit from sleep, place your bed so that it is positioned East/West.
Just as the needle of a compass is always pulled toward the North, your personal energy will be swallowed up by the pull of the Earth’s magnetic field unless you sleep with your electromagnetic field at right angles to it. Positioning your bed North/South could be the reason you wake up tired and grouchy in the morning.
Your entire nervous system is affected by the direction in which you sleep. It doesn’t matter which end your head is at, the important thing is to have the lines of force in your body going East-West.
Good bed is important
To support your spine properly, and get the best night’s sleep, you need a very firm surface to sleep on. If you want to give maximum relaxation to your entire nervous system, you have to give maximum support to your spinal column. All 72,000 nerves in your body are connected to those twenty-six vertebrae in your spine.
Get the firmest mattress you can find. You need to get rid of soft, non-supporting beds in order to experience the rest and relaxation you need and deserve.
Six steps to prepare for sleep
First, make sure you have done some good strenuous exercise during the day, so that your physical body is ready and eager to rest. Everybody needs to exercise enough to sweat every day. A walk before bedtime is wonderful.
Second, don’t eat a heavy meal just before bedtime. If your stomach is full, the digestive process will demand a lot of activity, just when all system should be slowing down for sleep.
Third, brush your teeth to get rid of bacteria-forming food particles. Brush the root of the tongue also, to clear out pockets of mucous at the back of the throat.
Fourth, don’t go to bed thirsty. Drink at least one or two glasses of water before you go to sleep, even if you have to get up during the night to go to the bathroom. When the body is dehydrated, it demands water. That demand will disturb the mind, preventing proper rest and can even cause bed dreams.
Fifth, run some cold water over your feet, or soak them in cold water. Then dry them vigorously with a towel. This will stimulate the 72,000 nerve endings in the sole of each foot and help get your nervous system ready for deep relaxation and sleep. To make it even more effective, you are going to massage your feet as soon as you get into bed. Use our video to learn how to make foot massage. It is very good if someone can do it for you and you can do it for your partner of kids.
But before that…
Sixth, exercise. Use the next video to complete your steps before go to bed.
There is one more very important thing to do before you go to sleep: before you go to sleep take all your worries, concerns, ideas, and problems, wrap them up in a package and put them on a shelf in your mind. Leave them there. You will be amazed at how many are gone, solved, and improved by the time you wake up. The whole package may have vanished.
Don’t forget to set your mental timer to wake up in the morning. Your subconscious mind has a great sense of time. It will respond to your directive. Just before you go to sleep, tell yourself what time you are going to wake up.
Four simple steps to deep, dreamless sleep
Even you haven’t followed all the preliminary steps, you can still try this routine when you finally do lie down.
First, lie on your stomach and turn your head so that your right cheek in on the pillow (or the bed as you prefer). This will automatically free up your left nostril to bring in the cooling, soothing, calming energy.
Second, start long deep breathing, inhaling maximum, exhaling maximum. Of cause, you are only breathing through your nose, keeping your mouth closed. Breathe consciously. Concentrate on making each breath as long and deep as you can. Think the sound SAT as you inhale, and NAAM as you exhale.
Third, after a few long deep breaths, use your arm or hand to completely block your right nostril. Continue long deep breathing only through the left nostril.
Fourth, when you feel yourself reaching a slight stage of drowsiness, which usually takes about ten complete breaths, turn over onto your back or your side as you wish, depending upon how you are most comfortable. Continue long deep breathing until you are fast asleep! By the way, it is better for your heart and your digestion to sleep on the right side than the left. Plus, of course, it keep your left nostril open.
As soon as the breath becomes regular and slow, you will go quickly through the preliminary stages of sleep and almost immediately reach the deep dreamless sleep stage, avoiding the energy draining dream stage altogether. Plus you will be able to come back out of deep sleep more easily and gracefully when it’s time to wake up.
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