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Ju Jitsu and Mixed Martial Arts expert


Ways to Promote Healthy Sleep

Posted by: Dr. Singh | Posted on: February 21st, 2017 | 0 Comments

Peaceful Sleep

 What to do to promote healthy sleep:

One of the best ways to ensure good sleep is to eat healthy. The fewer toxins in your body, the better you will sleep. That means no sugar, no processed foods, no trans fats, limited meat, and for most no dairy, wheat, or alcohol. Instead, eat healthy foods such as veggies, fruits, nuts, healthy fats and oils, lentils, legumes, and quinoa. Also, exercise releases toxins so being on a regular exercise plan will help with your sleep.

Some people sleep better without food in the belly. Others sleep better with food in the belly. Carbs for some will keep them up and for others it will help sleep. For some, protein is the key. Find out what best works for you. One suggestion is a bite or so of a protein, a veggie, and some healthy fat before bed.

Taking a relaxing, hot lavender bath is a great way to be still and prepare your body for sleep.

Before going to bed, it is important to have time to let your body rest and unwind from the day. Some people do better with some exercise before sleep, some don’t. It is important to be your own best advocate in finding what routine is best for you. We suggest that you meditate or do a before bed yoga sequence to help restore nervous system balance before going to bed. Tai Qi is also good for balancing your nervous system.

You could read something inspiring before bed. This will help you to relax and put you in a positive state of mind to welcome a goodnight’s sleep.

There are a number of different herbal combinations we have to help people fall and stay asleep.

What to avoid before bed:

 

Be mindful of if you are feeling stressed as a way of life. During the day when you notice you are stressed, release the stress. If you’re in a stress state as a habit during the day, at night it will be no different and it will be difficult to sleep.

No dark television, that means the news and any shows that create stress. As you drift of into sleep your subconscious is very susceptible to information and suggestion. You may not realize it, but if you are watching a drama or crime show and the characters are stressed as part of the story it can have a negative effect on you and go into your subconscious. Your subconscious will have to process all that negative information during sleep. Most media is meant to stimulate and take your focus, be aware of that.

Limit your coffee and other caffeine drinks; do not drink coffee later in the day, for some people that could mean no coffee after 1:00 p.m. Caffeine has an effect on your body for an average of 8 hours after it has been consumed.

No water 2 hours before bed if you wake in the night to urinate.

No devices (phones, computers, tablets, etc.) 2-4 hours before sleep so that the blue light does not interfere with your melatonin production and so that the electro-magnetic field (EMF) does not mess with your sleep. Our bodies are designed to function at the same frequency as the earth, 7.8 Hz, whereas devices function at frequencies over 200 Hz which will overstimulate your subtle energy system.

Most devices have the option to be set to night shift. This is designed to stop the device from emitting blue light. Check the settings of your device to see how to enable it.

Make your bedroom a sleeping sanctuary:

Your bedroom should be a sanctuary devoted to sleep, peace, and intimacy. You can do this by never allowing any devices into the bedroom, do not work in your bedroom, and do not engage in any thoughts or activities that are stress producing in your bedroom. Truly make it your sleeping sanctuary. This way, when you enter your bedroom, your brain and body will be signaled that it is now time exclusively for rest and relaxation.

You want to sleep in a quiet, dark environment. Blackout curtains are a great way to help keep your room dark if there are any lights shining into your bedroom or you plan to sleep past the time the sun comes up.

Do not place any LED alarm clocks by your head because the blue light and EMFs produced will disrupt your sleep.

 

You want the temperature to be comfortable in your bedroom, not too hot or too cold.

Your body does most of its healing and detoxifying during sleep so it is crucial that you have good air quality in your home, especially in your bedroom.

Sleeping alone can increase the quality of sleep because there is no one else in the bed, on his or her separate rhythm, to disturb you. Sleeping alone is also one of the best Qi tonics.

There is also a machine called an earth pulse using frequencies between 1 – 14 Hz to help sleep. Playing sound tracks with Theta or Delta waves promotes your brain to induce sleeping.

Sleeping on an earthing sheet can also be very beneficial for sleep and health in general.

Here are 4 music playlist suggestions to help soothe you to sleep. These playlist can be found on iTunes and similar ones on other music channels:

Natural Sleep Aid – Binaural Beat Brainwave Subliminal System

Dreamscapes for Deep Sleep – Relaxation Therapy Home By The Sea

Sleep Sanctuary – Binaural Beats Isochronic Tones White Noise

Sleeping Music Pure Brown Noise – A Deep Sound Sleep From the Album Pure Brown Noise

If you are doing everything that you can to promote healthy sleep but are still unsuccessful, there may be an underlying root cause that needs to be addressed. If this is the case, we can help diagnose the issue and create a plan to ensure that your body is functioning at peak performance and that you are sleeping peacefully every night.

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