The Good Sleep Plan

Information courtesy of Alive and Healthy Foundation

An Introduction to the Anatomy of Sleep

Good sleep results from good daily habits. Here are some of the most important factors for good sleep.


• Healthy adults should avoid eating solid foods for 4 hours before bedtime.
• The last meal of the day should be light, easy to digest and warm.
• Beverages should be warm, light and caffeine free.  Not overly stimulating.
• One cup (that is 8 ounces) of boiled milk with a teaspoon of sugar can be taken at bedtime, before brushing and flossing.  Carbohydrates encourage the release of seratonin (the neurotransmitter of happiness to help you sleep).


• 12-16 minutes of smooth slow diaphragmatic breathing will rebalance the nervous system.
• Breath only through the nose.
• "Alternate Nostril Breathing" is the finest method to remove all tension from the body and mind.


• Write stuff down.  Take 10 minutes and make a list of things that you must remember to do tomorrow. CLear your mind by making a good list.
• People, events, music, news.  All of these can replay in your dreams, thus ruining the chance to get to sleep.  Deal with it (with them).  Write down your goals for tomorrow.


• Too much comfort makes it too hard to get out of the bed.
• A lousy bed makes it too difficult to rest deeply.
• Pillows can be a curse or a blessing.  Be practical.  Think of what you are doing to your neck, jaw and face by how you sleep.


• The difference between sleep & rest is huge!
• Rest begins with conscious breathing that allows the autonomic nervous system to rest.  Rest requires you to stay awake, breathing slowly, smoothly and continuously through your nose.
• Sleep is that unconscious state where the autonomic nervous system is fully alert and makes sure that we keep breathing and our heart keeps pumping.


• Adjusting our bedtime for optimal health is a biological necessity.  We really cannot "go to bed whenever we want."  All of us know that if we stay up past 11:30 PM, the fire of the mind awakens and then it is easy to stay up past 1 am.
• Ayurvedic Medicine tells us that the fire of metabolism peaks from 10 am 'til 2 PM, and again from 10 PM until 2 am.  Thus, have your heaviest meal at high noon so that your body will burn it up.  And make sure you are in bed, sound asleep, by 10 PM (10:30 PM at the latest) before the fire flares up again.


  When it becomes easy to fall asleep by 10 PM, then waking can occur by 5 am.  (Come on, that's 7 hours of sleep folks!  That's enough.)
  When you wake up, immediately stand up.  Do it gently, but do it right away.
  Have some warm water - a couple of glasses.  Then move around.
  Move, stretch, pace, bend.  Gently remove the stiffness from the body.
  Now it is time to visit the bathroom.  Pass your stool and urine with ease and speed.  No straining, no lounging on the toilet.  When it is time to go, it is time to go.  Otherwise, do not force anything.  Just come back later.

I hope this will help you get ready for your day by sleeping peacefully at night.  Waking up happy and whole is essential to good health.  Diet and memory are the two key factors in determining the quality of your sleep.  Your memory bank can be used to remember a painful past, but it can also be used to remember this present moment. 

It is only in the present moment that we have a choice about what to do right now.  Choose to live well, breath well, eat well and sleep well.


Is snoring keeping you from a good night's sleep? If so, click here for the latest solution.

Sleep Apnea Breakthrough!

Natural Sleep Remedies

"Relax the Back" Sleep Products!
Click here for more details!

Health Articles Index