Secrets of Sound Sleep

Sleep is tremendously important for us. It is a crucial part of our personal development. In the ancient book Bhagavad Gita it is said: "There is no possibility of one's becoming a yogi, O Arjuna, if one eats too much or eats too little, sleeps too much or does not sleep enough."

Here the word "yogi" is not meant to describe a person performing difficult bodily exercieses. A yogi is someone, who sincerely strives for the full development of his innate potential. The words "yoga" and "personal development" are in fact interchangeable.

We are in need of sleep as much as we are in need of food or air. Sleep is capable of working wonders: it increases one's work efficiency, extends one's lifespan, cures illnesses. A single good night's sleep can rejuvenate your mind, body, and soul.

Many people have the habit of taking a sumptuous meal in the evening and go to bed just two ours later. That is everything but healthy. Our digestive system must perform heavy work at a time, during which it already switches to regeneration. That again impairs our well-being and concomitantly our sleep.

• Do not eat later than 18 o'clock, at the latest at 19 o'clock in the evening. In any case you should - after 18 o'clock - refrain from all heavily spiced foodstuff. Do not eat anything which is difficult to digest.
  
  
• At least keep a two to three hour distance between the end of the meal and going to bed, as this is conducive to healthy sleep.
  
  
• A regular exercise routine will help you fall asleep faster and wake up feeling more refreshed, but experts don't recommend vigorous exercise fewer than three hours before bedtime. Instead, schedule your workout five to six hours before lights out. (Exercise causes your core body temperature to rise, and natural sleepiness will set in when your body temperature drops again).
  
  
• No stressful activities in your bedroom
  
  
• Avoid nicotine and alcohol before bed. Nicotine is a potent stimulant and alcohol has an alerting effect.
  
  
• Skip coffee in the afternoon. The stimulating effect of caffeine can remain for as long as 12 hours. Keep in mind that many beverages contain high caffeine levels, as well.
  
  
• Restrict your water intake just before bed and during the night. Midnight trips to the bathroom can cut into your sleep, particularly if you have a hard time dozing off again. Interruptions of sleep impairs its deep and restorative phases.
  
  
• Maintain a comfortable sleeping temperature, and keep the room dark. Nightlights and bright moonlight can interfere with quality sleep.
  
  
• Practice aromatherapy. Lavender oil or a lavender sachet on your bedside table may help you feel sleepy and more relaxed.
  
  
• Sleeping pills, while tempting, are not the answer. They quickly lose their effectiveness and can be addictive.
  
  
• Maintain a consistent bedtime routine.
  
  
• Stock your bedside table with easy reads that are both empowering and relaxing.
  
  
• Keep a notebook and a pen near your bed, as well, to jot down any late night worries. The act of recording your anxieties will help clear them from your head so you can relax into slumber.
  
  
• Make a ritual of giving your subconscious a problem to solve during the hours you spend sleeping. You'll be surprised how often you'll wake up with the solution after a good night's sleep.
  
  
• If your mate is causing you to lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest in a good mattress so you won't move every time your spouse does.
  
  
• If you haven't fallen asleep within 30 minutes, there's a problem. Staring at the ceiling will only increase your anxiety. Get out of bed. Do something relaxing, such as deep breathing or meditative exercises. Then try again later.

There’s actually a method to optimize your body’s inner sleep system to sleep less, and have more energy in your life than when you slept LONGER.

Sleep expert Kacper Postawski spills the beans in his fascinating new ebook "Powerful Sleep". While most people think sleep is just "sleep", it is actually a complex and fascinating system which you can OPTIMIZE in order to sleep less, and create an abundance of energy in your life.

• The four most important elements which your inner sleep clock relies on to determine when to sleep, how long you sleep, and how energizing your sleep is. Discovering these principles will allow you to gain a firm understanding of how to gain control over your sleep and daily energy level.
  
  
• How to optimize your Inner Sleep Clock so that it's possible for you to reduce your sleep by up to 3 hours, and increase the quality, and power of your sleep (If you don't do this, you will do more damage to your body than good by sleeping less.)
  
  
• What really happens to your body while you sleep? While most people think sleep is just "sleep", your body is busier when you're sleeping than when you're awake. The inner sleep system is a complex mechanism which is affected by many things you do on a daily basis. (Most of them you're not aware of). This is a key understanding to optimizing your sleep.

10 Reasons for Bad Sleep and How to Overcome Them
On the following pages we will discuss in more detail ways and means of inducing restful, peaceful sleep, which is so essential for your personal development.

Don't Let Worry Kill Your Sleep!
While in bed, we worry about so many things. But a night without proper sleep will rob you of the stamina which could help you to combat the causes of your worry.

Release all Reasons for Bad Sleep Now!
Here are more reasons for sleepless nights. Find out, how to get rid of them now. As I have mentioned before, proper sleep is essential for your personal development.

Laziness and Good Sleep Don't Go Well Together...
It's not possible to sleep well with tension in one's body and mind. Sleep is all about relaxation, taking all pressure from the system and in this way let it recover fully.

Good Sleep and Hatred Don't Go Well Together, too!
There's plenty of research to support what common sense would tell you: it's not good for your sleep to carry around hatred...

Don't Let Anxiety Ruin Your Sleep!
There is a time to work and there is a time to sleep. Let go of your work and all its challenges at bedtime. Otherwise your sleep will be seriously hampered.

More Sleep - More Energy?
The 3 Shocking MYTHS About Sleep That You Don't Know About - Which Are Depriving You of Your Life Energy!

Weak by Sleep?
Can Sleeping 8 Hours Kill You Faster? A recent study done by the University of California reveals: "People who sleep 8 hours or more have a 50 per cent higher death rate than people who sleep less."

Amazing Sleep Secrets to Boost Your Energy in an Instant
Most people don't know the facts about napping and deep sleep. One of the biggest questions I get asked all the time is: "Are naps good? Or bad? I've heard both sides of the story."

Sleep Less By Understanding Your Body Temperature Rhythm!
The drop of body temperature is a cue for our bodies to produce feelings of tiredness. Sleep less by gaining a full understanding of your bodily temperature rhythm.