Circadian Medicine & Sleep: Daily Routines + Restful Nights

We'll explore the timeless wisdom of “Dinacharya”, the daily routine in Ayurveda, and how it serves as a potent and practical prescription for optimal sleep health.

Dive deep into the significance of aligning your daily activities with the natural rhythms of the day and night to foster a harmonious balance in your mind and body.

Discover Ayurvedic practices that enhance the quality of your sleep, from mindful morning rituals to calming evening routines.

Join me as we unlock the true wisdom of Circadian Medicine and cultivate a sanctuary for restful nights, nurturing your well-being through the powerful wisdom of Ayurveda.

Transcript

Hello everyone, Welcome to today's Insight Timer. We're going to be speaking about circadian medicine and sleep. Circadian medicine is the modern way of talking about living in tune with nature's rhythms and nature's cycles, Of which is a fundamental principle of Ayurveda. So let me know this is working, Let me know this is good. Yeah, Let me know how the sound is, How the internet is. Can you just comment? Yeah, Great. Lorette from BC, Canada. Let me know where you are in the world because this is going to determine your circadian rhythms, Where you are, How much sun you get at this time of year. So we've got Canada, US, It's winter. Washington, It's also definitely a lot of darkness. We're going to speak today about how the fundamental elements. And by the way, Sveta, Nice to see you again. And Tia, Thank you from UK. So we're going to speak about how the fundamental elements, The five elements which can be translated now better as the three doshas, Are permeating in our day and in our night. Align the elements within us with the elements of nature so that we can be natural, Which is our state of health. Before I get into it, Can people just give me an indication of their level of Ayurveda knowledge? So from 1 to 5, Whether 1 is I'm brand new to Ayurveda and 5 is I study it every day. And I've studied it for a long time. So a level of knowledge or very better, One to five, One being basically brand new, Maybe heard the word, And five being I'm an expert and somewhere in the middle. So, Okay, Cool. Keep letting me know for those who haven't. So I'm gonna start with, So great, So Loretta's talking about the last live, Which you can check out on Dylan on my Insight Timer profile. The last live is about sunlight. And it's called Sun is a Divine Healer for Optimal Health and it's it's how many of you were there last time out of curiosity but it's about Stopping to see the Sun as a carcinogenic evil entity but rather acknowledging it as a Sentient being that is the very giver of life itself and we looked at We looked at some we definitely looked at some spiritual aspects of connecting to the Sun Sun energy But a lot of it a lot of what I teaches is about circadian medicine and it's relevant today's topic because that was the last diurnal, Now we're talking about the nocturnal, Now we're going to speak about the nighttime. But seeing the sun as a key regulator in our hormones, And our hormones are for sleep, It's for thyroid, It's for sex hormones, Adrenal hormones, Energy, Sexual life, So reproductive system. So seeing the sun as a key mediator, We spoke about, And this is relevant for today because the sun gives information through the retina, Like Lorette said, Since your last life, I'm going out and letting the sunlight hit my retina. It doesn't mean you're looking into the sun, That is not a good thing. But when you actually get pure sunlight hitting your retina without glasses, Without a window, You get information from the sun to send signals to your pituitary gland, Which says secrete hormones, Especially thyroid hormones are secreted early morning. So one of my key recommendations for hypothyroidism, Sluggish thyroid, Which is incredibly, Incredibly prevalent. And the thing is, A lot of people don't know it because it takes a while to manifest on the blood tests and people don't A lot of conventional physicians don't do a broader look at thyroid panels on the bloods and they're not holistic. But basically, Yes, My point is there's a lot of hypothyroidism in the world. I'm sure there's people on this call who have low thyroid, Sluggish thyroid, Hypothyroid. It can get to the extent of when you are autoimmune with Hashimoto's. But one of the things is that one of my key recommendations for low thyroid and to increase thyroid hormones is to look at the sun in the morning, Okay? Not at the sun, Get the daylight, Hit the retina, Because that AM light frequencies is what secretes thyroid hormone, The pituitary gland to secrete thyroid hormones. At the same time you do that, Sniff some aerobic oil up the nose, A practice called Nasya, And I can get my Nasya oil to demonstrate, And that, When you sniff that medicated oil, It activates the thyroid gland, And yes, It helps. Then do some exercise, Like Surya Namaskar, Namaskar, Sun salutations, A classic exercise. And that, Especially a back bend in the morning, Helps secrete thyroid hormones. So with nasi oil, It's really important to get good quality Ayurvedic medicated oils, Not just any oil. And for that, I recommend nasi oil. When you're putting oils up the nose, When you're putting oils up the rectum, Enemas, When you're putting oils up the vagina, In the ears, Those sensitive orifices, In Ayurveda there's an oil to put up every orifice. We recommend to get really good quality oils. But if you're using a massage oil or a hair oil, You know, I'm more flexible. But yes, Nasca oil from Vital Veda brand, Ideal. So to your question, Angela. So that is one practice of hormonal health, Nasca. And I'm going to see if I can get my oil done. So, Can you bring my Nasia? Can you bring my Nascar? So that's one way to to help with hormones and I'm going to show you a demonstration of how to do that. So in last live we were speaking about how the Sun is when we can work with the Sun. We can get prana. We are like plants. We have human photosynthesis. We are made of water. We are made of these cells and when that happens then we absorb the light frequencies. We get the energy. It's like when we get skin, You know, It puts pink on our skin. And look, Please listen to the episode because I'm not just saying go out in the sun in the middle of the day if you're very white and pale. There's a whole way to work with the sun to increase your sensitivity of your skin, To increase your sun calluses. But when you get pink, What that is, Is it is the red blood cells and the porphyrins, Which are the prana, Which is the life force of your body, The blood, The waters of your body, Coming to the surface to absorb the UV energy, That charges you up with energy. So a lot of my clients who are depleted, They need to work with the sun, They need to start recharging their cells, And I'm talking cellular energy, Not just physical energy. That is what one brief part of our talk last time on sun. Sun is a divine healer for optimal health, How to work with the sun and also how to protect your skin. A lot of it was about skin. And like Lorette said, My husband has carcinoma, But we've stopped blaming the sun because I talk about, Do you really think the sun causes skin cancer? The reality is the sun rarely causes skin cancer, But the skin cancer has developed because of improper skin physiology. The skin physiology is not healthy. And then the carcinoma comes, The basal cell carcinoma comes, Melanoma, Whatever it is. So, How to improve skin physiology, We speak about in that last Inside Timer Live, Which is now a free track on Vital Beta on Dylan Smith's Inside Timer profile. So, That is important. Now, Nascar. I got my nascar here. Nascar oil. What you do is, You get some oil. I think it's the first time I've demonstrated this on the Inside Timer Live. Just a little bit of oil. Put some on your finger. Another bit on my finger part of the Ayurvedic daily routine and we're gonna speak today about it. I know a lot of you guys are number one as in you hardly know anything. I've asked one to five of how you, Of your knowledge of Ayurveda. So I want you guys to take some notes. Always I recommend taking notes in my lectures. You'll see in the description of this lecture a word called Dhinacharya. And if anyone knows these words, Please write them on the section so that people can see how to spell this. But Dhinacharya, It's on the thing. And basically it means daily routine. So in Ayurveda, Having a daily routine is of high value, Especially having a regular routine. And this is so important for hormones and for sleep. Regularity, Especially those people who maybe go to sleep at night, But wake up throughout the night. This is a more common thing is they can get to sleep, But they wake up throughout the night and it's irritating It's less restful. They may not be able to fall asleep easily. So Having a dhinacharya which means a daily routine and whenever you I'm with my students of Ayurveda and this includes all of you guys here who are studying Ayurveda. You're studying Ayurveda right now and even if you're first time you've heard about Ayurveda, You don't plan to study it a lot, Still I recommend keeping a glossary. Keeping a glossary in your notes of Sanskrit terms. So Sanskrit is the language or the sound. It's more a sound language and it's sounds of nature. So, For example, Nasya is the practice, Is the daily routine practice of sniffing oil up the nose. The word for nose in Sanskrit is nasika, Nasika. The oil that I recommend to sniff up the nose is called Nasica. What I mean is, The whole Sanskrit language is the sound of nature intending to explain what it is trying to explain. It is the sound of nature. Trying to convey a certain form or phenomenon. For example, The best example of the Sanskrit language I can give is the heart. The word for heart is hṛdya. Hṛdya. Hṛdya. Okay, The whole Sanskrit language is onomatopoeia. The whole Sanskrit language is a sound of nature trying to convey what it is trying to convey. So, Other examples, We can look at the five elements. Space is Akasha. Air is for you. Fire is Tejas. What is. And earth is prithvi, Grounding earth. So, My point of demonstrating these five elements in Sanskrit, Of demonstrating the word of Hridaya, Of heart, Is the whole Sanskrit language is a sound of what that is trying to convey. It's an attempt of language to convey. So, This is, I got a bit off track, But Dhinacharya is the daily routine. And I advise you guys to keep a glossary of Sanskrit terms. And sometimes if you want to study more with me, It's hard on Insight Timer because it's a lot of new people. But when we do more groups of reoccurring, I like to use Sanskrit languages without translating them, Just so you can learn them and use your glossaries. And it's very good for neurological health to learn languages, Particularly Sanskrit. There's so many studies on studying Sanskrit to enhance neurological health because it's such a sophisticated language. So, Anyway, Keep it glossary. So, Dhinacharya, Daily routine, Super important. Ayurveda, It's very clear. There's a lot of things you can do in your daily routine. It's all based on principles, By the way. The whole of Ayurvedic medicine is principles of nature. It's not do this, Do that, Eat Indian food. It's not that. It is universal laws of nature that should be applied to every human being, Every living creature on the planet. It is universal laws of nature that should be applied to every living being. No matter where you are in the world, No matter what climate you are, No matter what age you are, No matter what circumstances. Are you a full-time parent with children? Are you a full-time caregiver? Are you someone that Gives has five children. You know, Are you someone with a full-time job? Are you someone who so? I'm gonna share with you some some dinner charia today and some rathri charia Here's a here's a new word which some people don't know they may have heard of dinner charia But some of you guys may have heard of it because it's become popular now on a reddit like a key thing when you start learning a reddit is about daily routine and diet is the second thing that's key and But a third thing is, Of course, Night-time routine, But people don't necessarily know the word rathri charya. So, Rathri means night, Rathri, And charya means regime. So, I'm going to share with you guys also some night-time regimes. But it's important also to know the dina charya because what you do in the day influences your night-time sleep. And I'm not just talking about sleep. Sleep is good or whatever. In my sleep, I sleep throughout the night. Feel fully recharged. And by the way, With sleep, And I emphasize again, Everybody has a very clear definition of health. And part of that definition is, At night time, When you go to sleep, You fall asleep within one to two minutes. After sleeping for 1-2 minutes, You should not wake up once at night, Not even to urinate. And when you get up in the morning, You want to basically jump out with enthusiastic energy. So, That is it. One of the, Part of the definitions of slate. If you're not doing any of these, You may be doing all of those, But how restful do you feel? So ways to optimize sleep, I'm going to share some ways, But we've got a whole course on Insight Timer on sleep, Which is much more elaborate than what I'm going to talk to today. But I'm going to speak also about the day because what you do in the day influences night. For example, Melatonin is a big topic. And melatonin, Which is the hormone of darkness, The hormone, The greatest anti-inflammatory in the body, The king of hormones, I call it, Because it governs all the hormones. When melatonin is healthy, All the other hormones, Stress hormones, Adrenal, Reproductive hormones, Thyroid hormones, They are all governed by melatonin. So we want to get melatonin right. That's definitely part of the sleep equation. And in this Insight Time, Of course, I have a whole lesson on melatonin. But I want to just share with you an example from aspects of melatonin is that one way to get full optimize your melatonin is to have darkness before you sleep It doesn't have to be darkness without lights, But definitely no artificial blue light I go into the science of this I talk about the different light frequencies that how to measure light different Kelvin might imagine a bit complex It's very very simple basically just stopping having a bright light an LED light a screen There's many ways you can buffer that and change that light so that it is not a certain light temperature because those certain light temperatures i. E. Blue light is that blue light is preventing melatonin production. It's indicating to the hormones through the retina, And last time we spoke about photoendocrinology. So the relationship between photons and endocrinology, The relationship between light and hormones. So, Photoendocrinology, When you are having a light in your eye, Could be from your house light, It could be from the TV show you're watching at 8. 30pm, Be through your phone, Through your looking at social media at 9pm. That blue light will Indicate to your hormones that it's midnight and that it's midday and it's in the middle of the day because that's the light temperature of a Sun that's about 6500 Kelvin but There are things you can do to shift the lights in your house to shift the lights on your screen such as night modes such as changing lamps such as using red lights That is fine And when you have a sufficient amount to be specific about four hours of that before you sleep that is what you need for optimal melatonin and the timings of course are different for hours of I'll elaborate on that and I'll share that. I was giving you a snippet but I'll elaborate. You will start proper melatonin production only after four hours of darkness. Now, When I say four hours of darkness, Again, I don't mean just dark, It can be red lights, It can be these different ways of having lights. You know how your phone goes to night mode? Everyone should make their phone most warm, Not the standard amount of warmth, Which is the standard amount of orangeness, Redness, Most amount of warmth in the middle, Right? Move it from the middle to most warm and have it on full time That's one thing you need to do from today is change your phone to that even in the day So you're not getting that blue light which causes so much inflammation and stress and so many problems with artificial blue light So you have that on your phone you have that on your computer. There's certain technology We spoke about in the last session to download on your computer If you don't want to do all that stuff simple just put some blue light blocking glasses on if I had them I would show you guys but it's simple glasses that have an orange And what that does is it makes everything look a bit orange, But your preventing is blocking. They call blue light blocking. They block that artificial blue light, Which is a different type of frequency, Which comes from the very huge humongous amount of frequencies that are coming from light. And that block will prevent that hormone disrupting frequency from hitting your eyes and disrupting hormones. So when you have four hours of darkness or four hours of warmth before sleep, That is one prerequisite for melatonin. A movie at 9 p. M. Till 9 30 or whatever then you go to sleep it's gonna take four hours for melatonin to come back because you've had blue light hit you Another prerequisite of melatonin is in the day. In the day, You need to get sunlight in your eye, Not directly, But natural light in your eye and on your skin. When you get that, That is actually creating certain amino acids, Which are prerequisite for melatonin. These essential amino acids are things like tyrosine and tryptophan. So getting it in the day, Getting it on your skin, Not just on your eyes. If you have a day in the sun, You will sleep so well compared to if you have a day indoors. And 75%, We've moved from 75% outdoor workers to 75% indoor workers. So now, Since COVID, So many of us are working from home, So important to get out in the sun, Get out in the daylight. It doesn't have to be sunny, Just natural light without a window. Take your laptop, Work outside on your balcony, On your deck, In the park, On a bench, Outside, As much as you can. That is going to create prerequisites to giving melatonin at night is that natural light hitting the skin and hitting the eye. So that is one thing you can do. And that just shows the relationship between the day and the night. Everyone thinks that melatonin is only the hormone of darkness. Actually, There's so much melatonin in the day. That it has been built up and also on the skin. It's not just about the eyes. That's why blind people can tell if it's day or night. So if it's winter, Of course, You need to protect. You don't want to go out in the cold like so many of you are in the winter right now. But you need maximum skin exposure. Face is not going to do it. Face hitting the eyes is definitely good for hormones, But there's so many important facets about particularly direct light. You know, If it's cloudy, Don't say, Okay, I'm going to brave the cold and just take my clothes off and enjoy this. But you want to as much as possible get your skin exposed to sunlight. I went to Iceland once to lecture and conduct consultations. And what a big thing I was sharing was, And I had to do it for myself because it was cold. It was very cold and windy, But it was sunny. And what you do in these situations like so many of you right now in the northern hemisphere and in US and Canada is find a place in your house or in a public area wherever some building where that building can shade you from wind And even if it's like very cold outside, If it's sunny and blue skies, You should be able to take your clothes off to a modest extent and get sunlight hit your skin and get all the benefits that we spoke about last session, Which is recorded last session. You can see it for free on Insight Timer. That was the sun as a divine healer for optimal health. This will also be recorded and uploaded as a free session. So let's talk more about sleep. As I said, Don's asked, I have a sleep course on Insight Timer. You can view it. Just go to the profile Dylan Smith. That's the best way to find it. And there's not many courses there. There's one on airplane travel and jet lag. There's one on daily routine, Which is the daily routine. And now we've just uploaded the sleep routine, The nighttime routine. And each lesson, It's 10 lessons that tell you, Give you a different routine. They give you different practice to do before sleep or in the day to enhance your sleep. And we go more into the science of these things like melatonin and light frequencies and how to enhance and upgrade the lights in your life every day. But I want to just go more on the sleep. So the sleep, Right, So a few things that I'm going to just share like very quick. One is. . . To have a light dinner, Like super important. And we need to eat according to the sun. This is what Ayurveda is about. It's about our digestive fire is regulated by the sun. Okay, One more word for you guys, A Sanskrit word, Which you may have heard if you're into yoga tradition is Agni. I guess someone can write down the word Agni. Agni means fire. And we have this metabolic fire in our body. It's concentrated in the gut. To be elaborate because there's a few Sanskrit familiar people here. Jatara Agni. That's the type of Agni that is in the gut. Jatara Agni. Also known as Pachaka. But the main Agni, The main fire is in our belly and that Agni is the metabolic fire of everything. It's the main principle of fire. And now we're going back to the five elements. Ayurveda, The whole science of Ayurveda is based on the five elements. Space, Air, Fire, Water, Earth. These five elements are dominant in every human. I'm now explaining introduction to Ayurveda because I missed this because there's a lot of people who knew. Ayurveda on these five elements. Again, Space, Air, Fire, Water, Earth. These five elements are dominant in every single thing. Every person, Every herb, Every plant, Every creature, Every activity. Right now, I am in a certain room, A very hot room, My podcast studio, Where it's got certain elements. I'm doing a certain activity, I'm on the computer, I've got Wi-Fi going on, I've got certain elements, So the elements are everywhere. Those elements are even dominant in this season. Are dominant in the environment, Even dominant at the time of the day. So Ayurveda made it even more simple. They said, Okay, Let's take five elements and let's just put them into three doshas just to simplify it more. And we made vada, Pitta, Kapha. So I'm sure many of you have heard vada, Pitta, Kapha. It's simply a summary of the elements. Vata, Dosha, Is space and air element. Pitta is fire and water element. And kapha is earth and water. So what Ayurveda does is it sees these elements or these doshas in every single thing which it is, And then it balances it. If you have too much of one element, You reduce the other. And we can speak about doshas on another topic perhaps, But someone said my dosha is this or that, But I've done videos of why you don't need to know your doshas. Unless you really study the doshas, Because people get hooked on a dosha, But aren't realizing that it's changing in every given moment. Or I'm vata, I'm only going to eat vata things and do vata activities, But they keep that for two years, That mentality, But they're not recognizing actually your dosha is changing with the season. Your dosha is changing with your menstrual cycle. When your dosha is changing with your pregnancy, Your dosha is changing after a 10-hour flight, Your dosha is changing after a one-hour flight, Your dosha is changing after pizza, Your dosha is changing after healthy Ayurvedic food. So that is why I recommend if you want to learn about doshas and to more utilize the knowledge of doshas, Then understand it a bit more, Do a bit more study, And then you can really recognize the dosha changing in every given moment. And a big aspect of that is self-pulse, Which maybe I could teach on a live, On video, Feeling your own pulse, But that's a big topic. You can learn more about that at Vata Veda. The dosha is always changing. Don't get fixed on one. Be adaptable. What Ayurveda says primarily, Primarily, Primarily is eat with the season. Eat with the season. Eat according to the dosha of that season. How do you do that? Simple. Just eat locally. Eat seasonally. You don't have to analyze or. . . Ayurveda takes care. Nature is complex so that we can be simple. Just eat with the season, Takes care of it. The second, Primarily, Secondarily, Then eat according to something which you have an imbalance or a dosha. If you had hypergastric ulcers or gastric ulcers or inflammation in the gut, Always that fire is in the gut. We need to be careful of the pitta dosha, Which is the fire. That is a secondary consideration, But always first, It's the season, The current environment, Local. Okay, Or I'm right now in Australia, It's very hot, It's humid, It's pita, Pita is water and fire, It's exactly what it is right now. But if I am very kaffir and I have this cold iciness, Then I am gonna just need to get that away, So I need to heat myself up and warm it, And then that's not gonna work. Unless there is something I really need to consider if it's a strong car for imbalance. So it's not as kind of simple as just do a quiz and learn my dosha and follow that. With doshas it is better to be with the season first of all and just learn with the elements, The five elements and be adaptable to every current state. The only thing that is ever changing is change. It's always changing. There's nothing constant. So we need to be adaptable to the present moment in every given moment. So that is with doshas. Because I spoke about Agni. Fire. The main fire. What does our metabolic fire do? It metabolizes food. It metabolizes drinks, Beverages, Pollutants. It metabolizes emotions. It metabolizes experiences. I saw this movie, It scared me. I had this person attack me on the street or do road rage to me. How do these affect you? It is depending on your metabolic fire. How well can you metabolize any stimuli? And that ability to metabolize metabolize that our inner fire, Our inner metabolism, Our inner transformation is governed by the number one inner transformation in our gut, That main fire in our gut. And we have fires in our mind, We have fires in different tissues of the body, We have so many metabolic seeds, But the main fire is in our gut. When that is healthy, We can transform many things. We can turn ice cream into nectar. I don't recommend trying it, It's a very advanced thing, But you know, You can afford to go out and have a nice dinner and not feel bloated from it. Occasionally, I meet some people who are so strict and rigid with their diet, But fair enough, Because they've been traumatized by digestive disorders. We want our fire to be healthy, And what is the number one principle for our fire to be healthy? It's to align our fire with the sun, Because our fire is regulated by the sun. When the sun is the strongest, Which is at midday, We should be having our main meal. If you eat meat. If you eat anything heavy, Like takeaway food. I like pizza sometimes. Whatever's heavy, Chocolate, Sweets, Cake. Yogurt. Cheese. If it's heavy, Have it at lunch. Have it when your digestive fire is strongest, Which is the middle of the day. At nighttime, We should be having the lightest meal of all. And for that, We should be having only vegetarian, Very light soup or kitchari. If you don't know kitchari, I highly recommend looking it up. It's like the number one dish for Ayurveda and kind of the first dish that people know how to cook. If someone can type kitchari in the chat, That would be great. So that people can search online on Vital Veda. They have a website. But many places you can find kitchery if you if you're new to aerobic cooking and again, It's just principles of aerobics It's not saying have this food have this Indian food, But you can learn to cook that and that's a great dinner so the point of having a light dinner is it enables your metabolism to reset and Where I'm getting with all this is it helps your sleep because if you have a heavy dinner then your blood has to neglect other areas of repair and Regenerate and has to go to the gut. It's why giving me this? I'm meant to be detoxifying the liver and regulating my hormones. I'm meant to be putting melatonin in this area and all these things. So why are you giving me a heavy dinner? Now I can't, Now my sleep is going to be disrupted because I'm not doing the proper repair and regenerative. So when I consulted, And I might have shared this last time, When I consulted in Mumbai and New York City, Because I toured the world to do health consultations, The main thing I prescription was light dinner and early dinner because they were having such light and early so they're having late dinners and heavy dinners and that is cured was part of the cure for so many of their issues. For those who followed it and those who experimented, They realized, Wow, This makes a big difference to my hyperacidity, To my reflux, To my plantar fasciitis, To my arthritis. Like there are so many things that we can go deeper into. Why like another time of how digestion, You know, It's considered digestion is the root cause of all disease. So there's so many reasons. But one is, Yes, We want to have a light body so that our body can put its biological attention and blood flow to sleep repair. So that is one thing you can do for sleep. Another thing I want to share is just because I want to give you guys practical tips for better sleep. I mean, Does anyone here want to vulnerably share that they have sleep problems and that they may be just just to get a view of like, If this is a thing I should be giving like real tips. But like, Yeah, If you're not getting to sleep straight away, Maybe you're waking up throughout the night, Maybe you're urinating at the night and maybe you're waking up without energy, No matter what your age. I just want to give you guys some some practical tips like one you can do hot flush is a big one and that's related with the tissues and the hormones so one thing you guys can do definitely that light sleep but also get some coconut or sesame oil and put some on your head and press it into the crown press it into the crown of the head and then massage the left foot if you're a woman or feminine and then massage the right foot if you're a man or first the right foot if you're masculine so again get some oil coconut or sesame oil or if If you want to get a local Ayurvedic Ayubjanga oil or a local Ayurvedic medicated oil, That's the best. Put some oil on the crown of your head and press it in just like that. Like in the center of your palm, The crown. And by the way, For those who want to learn how to feel their, Who really want to know where their crown, Because people get confused where the crown of head is, Which of course is related to the crown chakra or Sahasrara chakra, Sahasrara Marama. The way to find your crown, You can all do it with me if you're watching, Is it's eight of your fingers from your eyebrow center. Eight of your finger widths, And that is your crown. That's how you measure where your crown is. So that's the spot. Some people think it's kind of more back towards the apex, But you'll feel that sensitive soft spot, And you can press and push some oil in there. Coconut oil or sesame oil, Even better. Ayurvedic oil, Even better. Some very nervous system relaxing, Vata reducing, Which means unstable, Ungrounded nervous system. Some even better medicare oil. Oil such as HT-002 oil is a very effective ayurvedic oil for that or Kesha oil. So put that oil on your head then massage your feet. Feminine left side first, Masculine right side first. Just sit at the edge of your bed. Last thing, Very last thing you do before sleep. Massage your feet and ankles a few minutes on each foot with the oil. If you don't like the oil on, Put socks on if you don't want to get your bedsheets oily. This will make you sleep like a baby. Try that remedy. And I go into it more in the sleep course. I give some extra things as well to add on. So for now, You can do it as the last thing before sleep. But that helps sleep a lot. And there were so many things, Especially people waking up without energy. And there's a lot of other things to consider. Which direction are you sleeping with? We talk about the certain directions of sleep because how the orientations is your head in the north, South, East or west, Because that relates with certain magnetic fields of the Earth, The bio-magnetic, Bio-energetic fields of the Earth, And the certain ley lines and certain energies that are dominant, This makes a big difference. Like, Huge, If your head's in the North. So, That's not good. Anything but North is good. You don't want Northwest, You don't want Northeast, Definitely not playing North. Just get your head out the North. I've seen people, And I talk about this more in the course, Elaborate on this architecture of sleep is that you know if you put your head in the north you will I've seen people literally and I mean this I'm not I'm telling I'm telling you a story genuine patients who have had sleep issues for years some decade and not just sleep issues brain fog fatigue and Literally overnight from changing the head from the north if they've slept for that for a while. That's that It shifts that they change that so for optimal directions, It's a bigger topic because There's different directions for certain things, Like for children, For more meditative sleep, For more sleep if you're not well in your body, Like you have a chronic illness or something. So you can you can view them all as even a direction for wealth. So that's all in the course. But I'll just say for now, Not north. Anything but north is good. And to the extent that you want to change your bedroom. So, Yes, We're going to I'm going to be opening up to questions very soon because we're nearing the end. But yes, With the sleep course, That you can ask whatever question you want. With all my stuff, Guys, Like if after this you didn't get to ask your question, Like just ask on leave a review or something and ask that on the Insight Timer page, I'll happily respond. I love hearing your questions and your reviews and let me know what you think. If you do the courses or the tracks, Any question, Let me know, I'll respond. I may take a little bit of time, But I definitely respond as soon as I can. So these are some things you can try. You know, Get your head out the north, Massage before sleep, Have a light dinner, That alone will make a big difference. And of course, Address your nervous system in the day. Are you meditating in the day twice a day? Not once, Twice is required. If you're meditating once a day, You're kind of just maintaining the stress of that day, You're neutralizing it. And I mean real meditation. A lot of the time today, Particularly on apps, Associate meditation where I would more call it yoga, Like a yoga technique of, You're listening to someone guide you somewhere or you are looking at a flame or you're focusing on your breath These are more yoga techniques. I am more referring to meditation where there's no breath. There's no sensory activation any of these things so that way you are Transcended your senses and you're really feeling the baseline of your consciousness that pure field of absolute being that field of transcendence that unified feeling field of nothingness doing twice, You start removing accumulated stress that is built up from the past. Removing accumulated stress from the physical body, From the mental body and the emotional body. So twice you really start doing that. So I'm going to answer questions now. So ask any question on these topics or around topics. Are you being well-fed? Are you eating like a ritual? So important, You know, Some people they eat really good quality food, But they're eating it in a rush or they're eating it without awareness. Really sit before your meal, Especially if you have any history of eating disorder or you currently have eating disorder or some problems around food. Just stop and take some deep breaths. Say a prayer, Feel your pulse. Do whatever you want to do to de-excite your nervous system before eating so that you are shifted from a flight or fight response to a rest and digest response. Response from a sympathetic nervous system to a parasympathetic nervous system because so commonly and I admittedly used to do it when I was working full days in my clinic I would rush rush rush in my kitchen I had to really stop before I'd eat after my quick lunch break I was cooking because I like to cook my food fresh even when I have busy days and I was like cooking while preparing for the next patient and this and that and I had to really take extra time to get out of that Sympathetic fight-or-flight into a parasympathetic rest and digest. So do whatever you got to do to get into a sympathetic rest and Sorry parasympathetic rest and digest that way you will absorb the nutrients of the food you will absorb and you will feel satisfied There's some people who don't aren't absorbing nutrients. Well, Of course digestion is one issue Are you actually getting the nutrients and feeling satisfied? But some people it's just how you eat a lot of people especially if you've transitioned to a whole foods fresh food diet There might be some things that you're not learning with the cooking and things, But a lot of times it's how you eat for those people who are moved to kind of organic and that type of things. So really focus on how you eat, Enjoy it, Make it like a ritual. Do whatever you need to do to make it like a ritual. If you're still hungry at night after that, You can have hot milk is a very good sleep remedy. But I give on the course a hot milk elixir, A drink to have about 20 to 40 minutes before sleep. Which also helps you sleep like a baby, Like what grandma used to give you, But with some certain spices and some certain ayurvedic herbs to make it more effective. But a hot milk is a good thing to also have while still hungry. Otherwise, Dates or something sweet and nourishing. So someone's asking, I feel like I'm in constant flight or fight. Yeah, Due to PTSD and prevents me from good sleep. Yes. So definitely we need to, When there is a chronic state of stress in the nervous system, Or I see it so much in my clinic, Constant flight or fight. There are things you got to do. You got to rectify it and don't expect it to go overnight. But the first thing is we need to recognize that even if this PTSD or this constant anxiety has been there for decades, And this is a key thing for the ones new to Ayurveda, This is a key thing for those new to Ayurveda, Is that Ayurveda recognizes that every single person, Including the PTSD for decades, Including the rheumatoid arthritis for decades, Including the autoimmune for decades, Every single person has the memory of perfect health. All of you 120 meditators on this call. Have the memory of perfect health. You were all born basically perfectly healthy. Some of you maybe not. Some of you had a defect. Some of you maybe some birth malfunction, But still you have the memory. Those people have the memory on a cellular level. So what Ayurveda does is not so much about, Okay, Let's remove the disease. Let's remove the flight or fight. Let's remove the trauma. You can do that also, But the primary treatment protocol and action is to remind you of that state of homeostasis, That state of balance, That state of your nervous system when it was grounded like a kid, They don't have this stress. So it is about re-enlivening that and re-activating it. And when that comes, Then the flight or fight will dissipate. So let it gradually happen. Let it enliven and then let the flight or fight that you feel is constantly there. It will gradually dissolve rather than looking for, Trying to see someone and bring it out of your body, You know, Like a release in one session. Make it sustainable and just that balance. It's okay for stress to be there. There. It's okay for you to feel anxious. It's not a bad thing. So it's just It's don't block it off, But it's about having the capacity and the true groundedness of your being to be able to not allow it to overdominate and overwhelm and overtake. There's so many stresses and we have to be resilient to them. We don't want to be completely stress-free or nothing stressful is allowed in my life. You're not allowed to come to my house because you cook this certain food. You can't come because you wear this perfume. No, We want to be adaptable. We want to be resilient. And for that, We need to be grounded and established in beings. So to enliven perfect health, To enliven that state, This is what Ayurveda teaches. This is the principle. Whatever it does, It enlivens it. For example, Cancer, It's like, Why is your cells multiplying and doing, It should be dying, It should be performing apoptosis and autophagy, That's what cancer should be doing. I have cancer cells, Everyone here on this call has cancer cells, But they do the job of coming and dying, Right? They That's what they do. They die and a white stem cell takes over. This is the process of autophagy and apoptosis. But with a cancer disease, They're not doing that. They keep multiplying. They feel threatened. They feel isolated. That is a distortion of intelligence. They have lost the memory of cellular function. So, Ayurveda enlivens cellular memory. So, So many ways of enlivening that memory. This is what Ayurveda does. You can see all the content on, But especially the Dhinacharya. Of course, We have the Dhinacharya and Rathricharya. The Dhinacharya is the daily routine. The Rathricharya is the sleep routine. When you perform routine, That routines that are aligned with nature's rhythms and your internal biological human rhythms, That creates routine in the cells, That creates routine in the structures, In the hormones. So most imbalances are an imbalance of improper rhythm. So this is the key and some of these things I've shared. Bedtime is a huge thing. Wake time is a huge thing. We talk about this. Is Kitri an actual recipe? Yes, You can find Kitri recipe. Go to vitalbeta. Com. Au. It's tasty. Let me know how you feel, Guys. Please cook it. Tag Vital Beta on Instagram. I want to see what you cook. I will share it. I want to know what you think. It's very, Very easy. Very, Very question. If you want to ask me questions in private, You can book a consultation with me via How long, At minimum, Do we need light on our skin and retina in the morning? Look, There's no one prescription suits all, Therese. Please look at the last section, How we talk more about a strategic plan of increasing light exposure. Because it's a different answer to someone who's well-tanned and it's a different answer to a Scottish pale man. But I've worked with Scottish pale men, Get twice. So, Lorette, I missed your question. You can ask it again. Some foods there are in Ayurveda called Nitya Ahara. Nitya Ahara. I don't expect everyone to know this. Ahara is definitely a good word for people to know, And that means food. So, Nitya means daily, Ahara means food. There are some foods which you can have daily. Two of them is Moong, Which is one of the ingredients of Kithri, And rice, One ingredient of Kithri. However, I will give my version of that. Moong is definitely a Nitya. You can have Moong every day. Moong, By the way, Sometimes pronounced Mung Beans do we have, How can one prevent waking up through the night? Check out the course, That will definitely help. Of course, Also check your liquids, But if you're not drinking too much liquid, Please look at the sleep course, That will help a lot, And let me know. If it's still not, Let me know, I can elaborate, But after doing that course, I expect you all to sleep better, Generally. Again, It's 10 or 11, It's about 11 lessons, Each lesson is about five to 10, 15 minutes long maybe, And that makes it, Each time you get up, A new technique and a new sleep thing. And at the end of the course, You have seven techniques for sleep and you can choose whatever you want. So, The oil I use is Nasica, N-A-S-I-C-A from Vital Veda. So, Or if you're planning to conceive in the future, You can use Phala Nasica. It's a certain nasal oil for fertility because these pituitary hormones secrete the reproductive system. Fertility is probably the number one thing that I work with in my clinic, But I work with everything online. Everything means the science of life for those who are new and in my clinic. I work with everything in the science of life, Whether it's a disease, Whether you're wanting to optimize health. So everyone, Thank you so much for joining. I've gone a bit over time because of the questions. I hope you enjoyed. We will be having one live coming up. Does anyone know when it is? I'm going to check, But it's probably in one month. And the topic is on Digestive Harmony, Exploring Ayurvedic Food Combinations for Wellness on March 14th. Kind of fun topic which a lot of people like and it's about food combinations. We're going to be like a lot of my lives have been specific. This is on March 14th at 11 a. M. Australian time. So same time, Same time, Same day. Same time, Same day is right now and it is about food combinations. You may have heard of, Oh you should mix this, You should mix this. So it's about combining certain foods together to either create health or to create imbalance. So someone said they got a hysterectomy still This is very important to take care of hormones when you when you don't have a hysterectomy Because I'm sorry when you don't have a uterus or don't have it because then other hormones have to compensate There's a whole lot of things we work a lot with that. So guys, Thank you If you'd like to leave a donation, That would be really appreciated. It's a act of reciprocating energy in in Ayurveda Like we spoke about last time the Sun like the Sun is this divine being giving health and we want to reciprocate that If you just ignore it and and at times also see it as evil get that energy. You're not going to get that health promoting energy. So if you'd like to reciprocate the energy of promoting health in the collective, Please leave a donation on Insight Timer. This is what a big aspect of these lives that I'm doing for free. And yeah, I've got so many other things, But I'm happy to be here with you. And as well as giving a donation, If you want to give a donation on this, I would love you to leave a review. Follow me on Insight Timer to be updated on the other lives that we do. A chance to ask questions and also all the courses and free tracks and a lot of stuff will be coming out on Insight Timer from me based on the ancient Ayurvedic wisdom of the timeless wisdom of Ayurveda and any topics you have as suggestions or you want to hear me do a track about or a live about please leave comments or reviews on the Insight Timer profile on my Insight Timer profile so guys thank you it's so wonderful to see you guys some of you guys from last time as well really really that's really beautiful and I hope to see you all in a month on March 14th. This will be released as a track as well for those if you want to share with anyone or listen to the whole thing again. Thank you everyone for the bottom of my heart. If you feel to leave a donation and review, That would be much appreciated. Much love.

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