Video 1: Intro and Sleep

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Transcript

Without further ado, we'll go ahead and get started. This is obviously transformation one on one. It is a three week course that I designed last year, as an online course decided to teach it live because I like teaching better than online. But we go through a bunch of different stuff, which I'm going to show you in a future slides. And it's basically to kind of get you from where you are right now to somewhere else. So I do promise within three weeks there will be some sort of transformation may not be the one that you're expecting, but I will will give you a transformation.

Thank you, obviously, thank you for being here. Thank you for being curious and taking a step into your own power. These are the things that we're going to cover over the next three weeks. It's going to be a lot of information. I'm going to give you tricks and ways to live more naturally without trends and all that fun stuff. I'm gonna explain why most weight loss programs fail, in my opinion.

I've been on enough of them as many other people have been. So I've kind of analyzed them throughout the years, I'm gonna get past your initial fears of being healthy. There's a lot of underlying psychology involved in being healthy. You don't want to lose weight, because you don't want to lose something. There's all kinds of little gimmicks in your head that are going on. So this is a course in empowerment.

And that's what transformation is you have to be empowered in order to transform your life. It's not weight loss. This is not a weight loss when I send you the book, it's not a weight loss book, this isn't a weight loss program. Yes, if you do this, you're probably going to lose weight as a side effect. That's not the purpose of it. And again, that whole weight loss, humans don't like to lose things.

So that's kind of a bad phrase to begin with. We're going to sift through a lot of the misinformation that you get online and from friends unfortunately, even from doctors which I will explain to you This as we go along, there is no one size fits all. Anything that I tell you anything that your friends telling you anything you see online, and then a doctor tells you, I urge you to question it, do some research, not Google, forget about Google, go to the library. That's where I get my information from. I get it from reputable doctors that are doctors that I follow that I trust that I use. There again, with a no one size fits all.

There's no one diet that's going to work for everybody. I'm going to give you a suggestion at the very end of in Eastern philosophy that I'll touch on here and there. That helps a little bit but it still takes little pieces, according to you because we're all individuals and that's why no one diet is going to work for everyone. I'm going to help you understand ancient healthcare versus our sick care system. That's what I call it because unfortunately, it's is getting worse and worse. I'm going to send you a free copy of the ebook this time.

You can take notes as you go along, please, despite having the ebook, again, there's a Mind Hand connection. So when you write something, you tend to remember it better. So if there's something that I say it's on the screen, not on the screen, even though you're gonna have the book, it helps to kind of jot it down. The first session may take a little longer, this one may take a little longer and shorter than q&a just because I'm going to go through some going through all three weeks and all that fun stuff. I've been there. I've been frustrated.

I've been sick. I've had sick family members. This is about progress. It's not about perfection. There's no such thing. You're always going to the next level.

None of us are perfect. None of us are ever going to be perfect. As you are perfect as you are. So over the years, I've learned the missing key components of many wellness programs. That's the How to and the why aspects. We kind of forgot why we're doing it or how To do it or the wellness program doesn't teach you that part.

How will you be able to continue this once these three weeks are over? Explain it. How will you be able to coordinate it all into your hectic life? That's what this first week is going to cover? How you gain confidence and confidence about your new way of being? Why are we not addressing other parts of our lives when we're dealing with weight loss?

That's what this first week is on? Because it's not again, it's not about weight loss. It's not just about nutrition. There are things you have to do beforehand, which I'll get to why are we not focusing on the mental, physical and spiritual aspects of food and why is even more important, your mind and body must be aligned, and that's why it's important to have all those components. So before we dive in a brief intro of myself, I have a Bachelor of Arts in theater, I do have a Master of Arts and holistic wellness. I am certified so we Reiki Master, as well as a green fire wise woman.

So basically I've studied earning Essential oils, aroma therapy, all kinds of fun stuff that the entire gamut of wellness. I have spent over 20 years researching Eastern philosophies Western medicine, alternative healing, I've watched trends come and go things like amino sweet. That's just aspartame. aspartame is really bad the public knows about it. We're gonna get real quiet on that for a little while. Oh, and then we're gonna bring it back with amino sweet sounds so natural, isn't it?

Clever? The keto diet. It's nothing more than the Atkins diet and revamped so I've watched all of this over the last 20 years and kind of just pay attention to patterns. I worked in the health auto and home insurance industry as well as for pediatric gastroenterologist and car chiropractors. So I've been on Eastern medicine. I've been on Western medicine.

I've been on both sides. I've also fought on both sides of medical claims. When I was in the insurance industry, we didn't want doctors to get paid when I worked for our doctor. You can bet your bottom dollar I wanted him to get paid because it meant I was getting paid. So I've seen it all. I know how big pharma works.

I know how hospitals work and everything. I've lost loved ones to diseases after spending years caring for them, both my parents died, whatever. 50 Yeah, that's why I did what I do, because they were preventable diseases. That shouldn't happen. Anybody. So that's why I do this.

I've been sick myself. I've had minor thankfully, problems that doctors were like, Oh, yeah, you just take this pill, it'll be fine. I was like, What am I like something more natural, because I'm not really fond of like, all these pills or whatever. That's not gonna work. It's not gonna work. So I've researched it.

And that's what I've learned throughout the years is to research. I stick with tried to do more logical scientific remedies that combine Eastern and Western philosophy. I'll get into that a little later. Ira Acupuncture are some of the Eastern philosophies that I follow. My mission is to help people cut through all the confusion about being healthy. It's not that difficult.

I know that social media, I know that the news, I know, friends, I know, doctors, I know everybody makes it really complicated. It's really not, it's not that hard. And I'm gonna try and dumb it down and make it real easy so that we just go got it. Get a diagnosis from Western medicine is where I do and then I go out and research it. Sometimes the pills are necessary. I'm not gonna say they're not sometimes they're needed to get you just to a normal level.

And then to kind of wean yourself off and that's what I'm going to try and get you to do. Common Sense isn't always common practice. Remember, shard, I will send you you'll get some emails from me over the next week. Please don't hate me on so I'm giving you the disclaimer. Now. I want you to kind of understand a little bit more about who I am and the people I follow.

He's one of the people that I follow. He's a motivational In my eyes, but he's absolutely correct. You know a lot of the stuff that I'm going to tell you, you're going to go, Yeah, no. It's true, we know it, but we're not practicing it. And that's what I kind of want you to do. And even if it's just one thing that changes over the next three weeks, I've done my job, even if there's just one thing that you do differently.

So while you will invariably lose weight, if you follow the guidelines, I'm setting up again, this is about gaining control, because that's what we want. As humans, we want to gain control. We want to get something and that's what I want you to have. It's about standing up for yourself and saying no to what no longer serves you, no matter what that is, some things are going to pop up. They're going to seem completely unrelated. Every time that I run this course, sure enough, someone emails me and they're like, but this happened and that wasn't expected.

Expect that expect the unexpected because that's what happens when you start shifting inside of yourself in order to gain can Have the food on your plate there behind the scenes aspects that we're going to cover. That's what this first week is for. Despite what you know about any of the information that I provide, I asked you to keep an open mind and take what I'm saying seriously, don't poopoo it because it seems like it makes too much sense or It makes no sense or that's not what's on social media. I'm going to tell you right now that most of what I'm telling you is probably not going to be common in the trend world because I've go against that one of my taglines is facts, not fads. That's just what I do. So, this is what we're going to cover in week one, mind body spirit, which are the often neglected aspects of wellness programs.

You can't quite simply make recipes you can't take care of yourself if you don't have a handle on your time management. If you're wasting too much time on social media, or with the news or the news is affecting you and bringing you down during the day. If you're not sleeping well, if you're not meditating, like even five minutes, because I'm going to give you lots of meditation techniques that are just really easy, you can do it for two minutes if you want to. But you have to gain control of those things before you're going to do any kind of like cooking or fancy stuff like that. And we'll get into nutrition over the next two weeks. So when week one we're going to cover sleep, Sport and Exercise meditation, nourishment for the senses, because that's something that's often neglected as our senses and time management hacks.

Week two, that's the middle road of nutrition. So that's where I'd give you kind of like a biology one on one but there's no quizzes, I promise. For over a decade. My job has been to cook for private clients health food stores, coffee shops and educate those who couldn't afford those services. I was a plant based chef for a little over 10 years. I did have private clients that were coffee shops that I provided food to and juice bars and stuff like that.

That's why I started teaching. Sometimes people can't afford it. And we still need the information. And that's more important to me then giving someone meals is to actually feed them information that they can take home with them. So my goal is to get you to eat a little better, a little easier and make better choices. When you eat food that someone else makes.

Let's be honest, sometimes you're on vacation, you don't want to eat a salad sometimes with a family and you don't want any odd one eating it. So I'm going to help you kind of get past that a little bit. We too will discuss nutrient basics macronutrients versus micronutrients, minerals, common misconceptions, porcine portion control, fad diets, and superfoods, digestion and chewing and how snacking is derailing your weight loss efforts. Anything that you don't understand I promise by the end like if a term is funky, you'll know by the end of week three, we'll dive into the underlying fears until you listen to yourself and stand up for what you need. They win. Don't know who they is in your life.

It's different for everyone, whether it's friends, whether it's family, whether it's a doctor, whether it's just, I don't know, Monsanto, whoever, like some big corporation. They are winning, but sometimes they lose 290 $9 million. And that was, you deserve health. We all deserve that. So I want to get you closer to having that. So in week three, we'll discuss clean foods that have on hand spices, reading labels, clever marketing, scams, shopping for food, prepping foods, and the conclusion and then you have the handouts that we've already covered.

So without further ado. Oh, yeah, that's our lovely doodles. She gets. The reason that I put that there not only is she everybody loves cats, so it's a great intro. Um, she's sleeping really comfortably. And that's just what cats do.

Like they just, they embody the entire I want by the end of this, you're asleep like I don't want you to survive on less sleep. I'm tired of people surviving on asleep 50 years of research and people are still trying to survive on less sleep, I'm having insomnia, I do perfectly fine on for hours. And no, I want you to thrive. I want you to thrive to your full potential. And you cannot do that if you're not getting enough sleep. It's just 50 years of research.

I want you to be fully engaged in life. And you can't do that if you're tired. There's a point. I believe it's six hours or less that you actually become mentally the same capacity as if you were already braided. So enough days of that. That's not a good way to go.

And I know I've been there, I've worked horrible shifts and you know, just a few hours of sleep. I wasn't at my peak performance. So here are just some interesting facts on sleep. Because I've been obsessed with sleep since I was probably about 14 years I spent an entire summer in a library just researching it because apparently nothing better to do the research. I've just always been really fascinated with the dream patterns and stuff like that. We spent 25 to 30% of our lives sleeping yet 5% of the population reports having trouble sleeping, I don't hit the pillow, about 80% of the population is diagnosed as sleep deprived.

Now I wonder if that number is accurate or not, because that's actual recorded. It may be higher than that many sleep issues such as a lot of erratic sleep patterns are stress or tension related. Sleep is important for cell repair hormone regulation. It protects your immune system and it makes you smarter. It's proven that it actually makes you smarter. So I like sleeping because I want to be a lot smarter.

Those always on the go often fall victim to a health crisis so the body can rest. It's very simple. If you don't give the body what it wants. It's too Take it one way or another so it wants sleep. Again. I've known people who are like Yeah, yeah, I can do perfectly fine on four hours of sleep yet they have multiple car accidents, they can't get to events on time they are sick all the time.

They come down with these horrible foods that keep on knocked out for two weeks at a time. There you go. In Chinese medicine, every hour of sleep prior to midnight equals two hours. That's awesome. So get to bed really early. I are beta recommend sleeping before 10pm for optimal health.

Our beta is a sister science to yoga. It's a 5000 year old practice from Eastern Asian India, to different periods of sleep occur throughout the night before midnight, the body purifies and rejuvenate itself. That's why in Eastern medicine that's so important. That's when your body's doing its repair. The deepest part of sleep with this is the deepest part of your sleep with your oxygen consumption. At a mere 8% of your body really wants to do nothing other than heal itself it barely wants to bring 75% of your sleep is spent in non REM sleep with the majority being like sleep.

After about 30 minutes into sleeping, the transition from light into deep sleep. This is why immune system is doing all its fun stuff with killing diseases and whatnot. The first stage around typically occurs after 90 minutes of being asleep. So that's when the rapid eye movement starts and you start dreaming. Your brain is processing and storing information and memories at this point. So if you notice in a dream, I was thinking about that earlier today or something's really on your mind, that's how your brain is processing it.

It does increase as the night goes on. So I have a sleep app on my phone. Sure enough, I look at it every morning. There's a certain time of the morning when all of a sudden the REM patterns are a lot longer and they're A lot more frequent and then everything else kind of cuts out as the night goes on. each phase is really important in sleep, light sleep assisted processing short term memory and makes you smarter. Deep Sleep is your physical recharge when you're fighting all those diseases, and RAM is your mental recharge.

Most people feel drowsy between three and 5pm. Due to the body receiving less oxygen. It's the same thing at night. You have less oxygen going in your body. It's at that point, at that point you're allowed to sleep. Resting during this time refreshes the nervous system.

Not the coffee, not the sugar, not the vending machine. That's when most people reach for it. That's why it's a natural circadian rhythm that our bodies go through. The last thing you kind of want to do is go for that you can rest if you can, five minute or you can meditate, meditate. I also recommend maybe taking a walk justified 1015 minute walk whenever you can, falling asleep after 10pm causes severe disruptions in many body systems such as the circulatory systems is a big problem for night workers. It's part of the reason why I stopped working nights when I got old enough to do so.

I did used to work 4pm until five in the morning, sometimes that time of nights really far, not only physically, but because most of the time people that work those shifts are grabbing really incorrect foods to keep them going because your body wants to be asleep. It's just it's supposed to be cortisol and cortisol costs that costs around peaks between 4am and 8am. It declines thereafter. Those nifty little hormones regulate your metabolism, your immunity and your blood sugar. So you want to be awake at that point, not falling asleep or being asleep past 8am 8am should really be the latest that you sleep. Many mental, emotional and physical disorders are actually due to sleep deprivation.

Sadly, special killer cells are released only during your sleep and destroy a great number of danger cells, including cancer cells, that's when again, when your body is doing its fighting. Each sleep cycle lasts about 90 minutes, give or take, I have actually drafted on my CV app because I want to prove that wrong. But I have done wrong so far there, right? It's always about 90 minutes, if possible, awakened at the end of one of those cycles. So you are asleep about seven and a half or nine hours after you've gone to bed nine is a little lengthy for me, but some people require more sleep. So nine hours may work.

This will leave your mind at key levels. So the mental benefits of sleep. Ram is actually the deepest part of your sleep. It's not deep sleep, why they have those names like that, I don't really know. You actually have something called REM atonia that happens at this point in the time where your body paralyzes itself so that you don't react to your You don't want to start fighting people when you're in bed running, things like that. So your body actually paralyzes it, which is really cool thing.

Your mind is actually more active here than most other times of the day. It's also the easiest phase to wake up from, which is why a lot of people, it's good to remember your dreams at this point because you can awaken so easily. And then remember your dreams as a result of your dreams, again, are how your subconscious is processing the day it's processing your emotions, it's processing questions that you may have things that you're trying to do. The sleep on it cliche is not actually incorrect. That's exactly what you do. If you have a tough decision that you need to make sleep on.

You'll get the answers through the night whether you remember getting those answers or not. I can't promise however you will and you'll wake up the next morning and go No, I got it. totally clear, perfect. Dream analysis This is another one of those things where grab books read the internet. And this is one of the times that I'll tell you, it's okay to to Google it. Because what you find in those books, what you find on the internet may not work for you.

The reason that that happens is cats. Now, a lot of literature that I've read, when you dream with a cat, it means psychic awareness or something like that. Now, that's not what a cat means to me. I think of them as being independent and smart. And you know, very, very cool animals. So when I dream in the cat, those are the qualities that I need to analyze.

So when you're doing dream analysis, you might want to get some information off books or off the internet, but if it doesn't work for you, that's why sometimes the answers aren't there. They're within you. The solenoid technique if you don't remember your dreams Is anybody here not remember their dreams. That's a normal Anybody else? Okay, so you guys are got this annoying technique anyways, just setting an intention to remember your dreams before you go to bed and then you'll remember them. I'm surprised none of you that's awesome.

Write down or voice record your dreams immediately if you have trouble remembering them like frequently or if you're going through a phase where all of a sudden you don't remember your dreams. You can if you write them down or voice record them when you wake up again, the writing thing helps a lot because it's that that mind hand coordination, even if it's just a word or two, and they're when you have more time later in the day or you're awake enough to actually do that. Then you can actually go through and write down the full gamut of it. The physical benefits of sleep again, this is during your deep sleep cycle. So each phase has its points. Deep Sleep is when the body repairs and recharges itself.

The longer that you are During the day, the more deep sleep your body requires. So if you're up for 10 hours your receipt you need about x hours of deep sleep. If you're up for 20 hours, your body's gonna need more deep sleep because it needs to repair the body more when the body's been awake longer. missing this phase of sleep can lead to weight gain because of hormonal disruption. Get some sleep through it actually decreases leptin levels and increases growling. So that makes you crave high fat high sugar foods when you're not getting enough sleep and you know, it's the same thing as that three to 5pm crunch whatever we want.

We want high fat high sugar foods to get us up. So the same thing happens if you're not getting enough sleep at night. high sugar foods alter your blood sugar levels further affecting sleep so then it becomes this vicious cycle. I want sugar but then what happens we all know the sugar crash. Does anyone here have trouble sleeping? at certain times, like, okay, that's normal.

That's normal, but that's good and you have trouble sleeping sometimes. has trouble sleeping Yes. That'll go away probably about 20 years. So if you do have trouble sleeping or you know anyone who has trouble sleeping tryptophane plus calcium equals melatonin Melatonin is a hormone that helps you sleep. Trick demands found in bananas, dark leafy greens, cashews, walnuts, and soy. Calcium was found in dark leafy almonds, sesame seeds, soy and citrus so you can see that so a lot of those foods contain both of them nature.

Magnesium and potassium also help regulate sleep. This is also found in brown rice, beans, lentils, bananas, melons and berries. Natural palm is also has anybody here seen that stuff? Natural calm is a powder. It's got magnesium and calcium in it and you just take a teaspoon of it. I think it's the one we have is a lemon raspberry flavor.

You just put a teaspoon and a glass of water and shove it out later and you're like, sometimes not always, but sometimes. It also helps if you have high switches, which is why I originally got it because a lot of switches. Yeah, it wasn't stressing they weren't stress related. It helped with the Yeah. Yeah, it's a multipurpose little supplement. On your video gland releases melatonin about 930 to 10:30pm it's stimulated by light.

So if you're shooting a blast of light into that videogames at 930 1030 it's gone. I wasn't asleep now. I can't sleep it's still light out. So you can see how that might cause a problem. So you sleep in the dark don't sleep with TV on I know people who sleep with the TV on the entire time. I'm like, Oh my God, please No, they might not turn it over to Sarah Tony.

Is stimulated by light and increases with light. So it's the converse that's why you want to wake up earlier in the morning. So melatonin increases with the darkness it's important to stay within the cycles of nature to feel at our best and even start getting tired earlier around this time of year. Maybe in the winter. It's perfectly normal now you know why? So it's the melatonin and that's why you kind of want to wake up when it's getting light out because that's going to start your serotonin surge and we all want to be healthier, happier, and that serotonin.

Serotonin is in sleep, happiness, focus, willpower, stamina and patience and when you're not want that. Like it. So, if you again, know someone who has trouble sleeping, or if you don't do these things, it'll just help you sleep better. Make sure your room is quiet and dark without electric blankets, electronics and televisions nearby. You do get some kind of frequency from EMF waves that has that comes from cell phones going Computers, TVs, you know you are getting some of that. A regular sleep pattern trains the mind for rest.

A lot of what I'm going to teach you over the next three weeks is how you teach your body because your body will do what you tell it to do. It is looking for you to give it input. So if you train it to sleep at certain times, you train it to exercise, you train it to meditate. It's ready. It's already there doing that, like before you walk in the room before I walk in the room in the morning to meditate, my mind already goes, Okay, we're gonna go meditate. So I need to do XYZ.

It helps you kind of get in that frame of mind. avoid caffeine after 12pm. And especially within four hours of going to bed. I can drink coffee and go to bed. No trouble. I am going to have trouble staying asleep through the night.

So I'll drink coffee Five minutes later and go to sleep. However, at two o'clock in the morning. How's it going? I'm not gonna say very long. Sleeping pills. Please, please stop.

Please stop them. There's herbal teas that you can do that are much safer. valaria peppermint can Emil lavender oat straw, calm free St. John's wort I did give you in your packet. There's six herbs for relaxation. These are on there. So they'll give you more information about those herbs.

And I do have an online herbal course that it's that course actually that you can take online and it just kind of runs you through a video of it. Read Only fictional books before bed. I used to be really really bad at this. I what happens is when your brain is reading educational books before bed, your brain is still processing it as you sleep. It's harder for your brain to kind of shut down and unwind at that point. So fictional books are what are best to be read before bedtime.

Try ambient or soothing music play Little low volume, very soft. If you like classical music, that's great. Just make sure it's not something like awaken gradually to a Zen alarm clock. Those loud alarm clocks are horrible, like the ones that had the faces when we were kids like the Mickey Mouse one and his little ears. And those, you know, those are horrible. They jolt your entire body.

And that's a really, really, really bad way to start your day. is an alarm clocks. What they do is you the one I used to have, I say used to because I don't have an alarm clock because I've trained my body to wake up at 435 o'clock every day. So what the Zen alarm clocks do is you set say, you want to wake up at 530 well at 515 if that's what you set it at, you know the 15 minute ratio 15 minutes beforehand, it slowly starts playing a chime or whatever sound you pick, and then it gradually gets a little louder. So what it does is it slowly is bringing you out of sleep

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