Quality sleep is the foundation of a healthy mind, body, and soul. It restores mental clarity, repairs physical energy, and nurtures emotional balance - empowering you to wake up refreshed, focused, and ready to embrace the day with purpose.

Here are the practices we personally follow and share within our community:

Before the Sun Sets

  • Morning sun gazing - helps regulate your circadian rhythm.
  • Include magnesium-rich foods in your day (banana, spinach, nuts, avocados).
  • Workout or exercise for better sleep - suggested during the day, avoid after sunset.
  • Stop eating by sunset. Sleeping on an empty stomach lets the body spend its energy on healing and detox instead of digestion.
  • If you are consistently sacrificing sleep for “productivity”, you are mistaken - it will catch up to you.

Preparing the Space

  • Wash your sheets every week or two.
  • Open windows for better airflow - fresh oxygen through the night.
  • Sleep in pitch dark. The skin is the body's biggest organ, and it is sensitive to light.
  • Avoid LED lighting, especially white light - it can suppress up to 80% of melatonin. Light an oil lamp instead.
  • If using air-conditioning, aim for a comfortable temperature - not too cold or warm. Your body uses energy to regulate temperature.
  • Try sleeping on the floor with a mat or blanket - a natural massage for the body.

Easing Into Sleep

  • Get to bed as early as you can - earlier is better.
  • Blue lotus tea, ashwagandha or betel leaf can help ease the body toward sleep.
  • Reading a book helps the mind wind down.
  • Do breathwork to regulate your breathing pattern for the next 6-8 hours - try heart coherence breathing.
  • Sit cross-legged for as long as you comfortably can before lying down - it helps you fall asleep faster.
  • Tape your mouth - it encourages nasal breathing during sleep.
  • Pray, chant, play soulful music, or hold grateful thoughts before sleep. Try Dua Sleep by Healer Baskar.
  • Sleep with healing music or frequencies - solfeggio, angelic tones or meditation music.

Traditional Wisdom

  • Traditional teachings advise not to sleep facing north - the belief is that the earth's magnetic pull can disturb blood flow and rest.
  • Sleep turned on your left side, so you breathe through the right nostril - a practice from Vallalar's teachings for strengthening mind, body and soul.
  • Aim for deep, quality sleep - the kind where you don't recall any dreams.
  • Avoid waking to a loud alarm - it disturbs your state of mind on waking.
Notes on restful sleep practices

A Prayer Before Sleep

Oh Lord! The tasks of this day, whose burden I placed on you this morning, are over. It was You who made me walk and talk and think and act. I therefore place at Thy Feet all my words, thoughts, and deeds. My task is done.

Closing Message

Remember, improving your sleep is a journey of learning, unlearning, and making meaningful changes. Cultivate these practices with patience and consistency, and soon you'll experience the transformative power of quality rest.

Please share this guide with your friends and family, because everyone deserves the gift of restful sleep. Let's promote self-healing wisdom and create a ripple effect of peace and well-being.

Credits to Healer Baskar 🤍 Blessings to all. Peace and Love ❤️