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today we’re going to talk about why

counting sheep is not the best technique

to help you fall asleep because counting

is a form of thinking because any time

you start counting or thinking about

cheap or thinking in general you’re

gonna activate the mind and an activated

mind is not gonna help you sleep people

are thinking way too much in fact I

think thinking is overrated

especially when you’re trying to get to

sleep solving problems activates stress

and then you might think of positive

thoughts and then you might get excited

that’s gonna keep you up so thinking is

the worst thing to do if you’re trying

to sleep but sometimes it’s hard just to

turn it off so I’m going to show you a

really good technique that I use to help

you stop thinking but first let’s talk

about some basics I’ve done a lot of

videos on sleep so this is a quick

review so alcohol will definitely keep

you up unless you drink a lot of it in

which case you’re going to be

unconscious and you’ll wake up with a

hangover so this is not a good option

for sleeping caffeine in coffee and tea

and there’s a little bit in chocolate

but chocolate has a stimulant

okay so choc that will keep you up and

other caffeinated beverages and not to

mention all the sodas that people are

drinking so if you do a bit too much and

I’m talking about like more than one in

the morning you may find that that’s the

reason why you’re not sleeping because

it’s not cycled out to the system your

liver has not fully detoxified it yet

and that’s keeping you up stress okay

this is a big one I’ve done a lot of

videos on this I’m gonna put some links

down below but if the adrenals are

overstressed or your adrenal fatigue it

can activate a lot of thinking and

solving problems you’ll be in this state

where at night like at 2:00 o’clock in

the morning you’re totally awake and

you’re thinking excessively and then

during the day you’re ready for a bed

okay right so it’s everything is flipped

now I personally had a problem with

sleeping it was so bad

there were nights I did not even sleep

one minute I would lay there the whole

night counting sheep counting backwards

from 100 forwards to a hundred I tried

everything and it didn’t work until I

started to address my adrenals I’m gonna

put some links down below if you have

that

there’s a way to solve that problem but

stress is probably the number one thing

okay so then we have digestion what you

eat can definitely affect your ability

to sleep especially if you ate something

you shouldn’t be eating that you feel

bloated that’s gonna keep you from

sleeping I’ve done tons of videos on

this okay too much light in the room so

if you have the light on before bed and

you just try to go to bed light in

darkness activate certain things through

your retina that go into the pineal

gland that will either stimulate or

inhibit the sleep hormone called

melatonin so melatonin which helps you

sleep is activated by darkness so it’s

best that you turn the lights off and

you start to wind down that way the

artificial lights during the day also do

not help so I like full-spectrum lights

around my desk all day so I get that go

outside get some Sun get vitamin D that

also will help you with sleep greatly

also your cell phone right next to your

bed or being on your cell phone or your

computer way too much the EMF the light

from the computer can really mess up

your sleep cycles I’ve done lots of

videos on that I put the link down below

I’ve also did videos on sleep apnea

getting enough oxygen if you have that

you should watch that I’m not going to

get into that in this video because I

did a whole video just on that one topic

leg cramps I put the link down below but

if you have leg cramps Tamila night you

need more magnesium potassium maybe

sodium or even calcium I talked about

that extensively and that can be the

reason why you’re not sleeping a really

effective herb that I used in my sleep

aid is called foti root okay it’s been

used to in China for a long long time as

an anti-aging herb a he shoe whew a very

effective herb for a lot of things for

your adrenals for sleep there’s several

other key ingredients in my sleep aid if

you’re interested I put a link down

below but for tea root is one of the key

things in that hormone so you want to

limit your caffeine of course aerobic

exercise is going to be a very very

vital the days that I don’t exercise I

know the sleep is not as good vitamin D

this will help you sleep minimally

20,000 I use a vitamin d3 take k2 with

it I’ll put some data down below but

this really will help you get into the

deeper sleep it will help also if you

have excessive amounts of stress in

cortisol so if the adrenals aren’t right

this can help you right here and then

getting more Sun that would be ideally

what you should do but it’s hard to get

this during the winter

okay so vitamin b1 will help you stop

thinking so much nutritional yeast

that’s the best source especially if you

have this nervous tension and you’re

excessively thinking thinking thinking

this can help you too much stress too

much sugar too much alcohol will deplete

b1 but B 1 is really really important in

having a calm mind ok magnesium

potassium essential for calming down the

nervous system especially the muscles so

try to sleep if your muscles are all

tight and your stiff it’s not gonna work

so you want a nice big salad during the

day it’s interesting the days that I

don’t have as much salad

I find that my muscles aren’t fully

relaxed like they should be okay there’s

something called the autonomic nervous

system and that is a system that is

working on automatic okay there’s two

parts of this system

there’s the sympathetic nervous system

which is the flight or flight mode it’s

kind of like the stress part of the

nervous system that activates things

you’re being chased by a tiger that

system kicks in then you have the

parasympathetic this system is all about

rest and digest it’s the system that is

always active pushing your heart rate

down helping you sleep so it kind of

these two work opposing each other if

you have a sleep problem most definitely

you gonna have a problem with this

system right here so the question is how

can you activate this system and inhibit

this system I mentioned all the things

that you can do

nutrition wise exercise wise but this is

a great technique that relates to a

simple way of breathing now when

someone’s stressed their breathing is

altered okay so they have a shorter

exhalation so the breathing in and their

exhalation is always shorter which is

interesting so there’s not this balance

now the thing about the lungs as far as

in relationship to the autonomic nervous

system is that it’s not just involuntary

it’s not just on automatic you can

voluntarily stop breathing if you want

you can hold your breath but if you

forget about it your breathing will just

go on automatic and you will just start

breathing normally you don’t have to

think about it that’s called involuntary

but you have the ability to control your

breath as well so this is the technique

it’s very very simple all you have to do

is balance out the inhalation with the

exhalation okay so you want to slowly

breathe in okay and you want to slowly

breathe out and you want to make sure

these are the same as far as the timing

goes okay so let’s just say I was gonna

breathe in for four seconds there we go

and then breathe out for four seconds

what’s gonna happen is you’re

voluntarily stimulating the

parasympathetic nervous system and

you’re turning this off to a certain

degree you don’t have to get into

counting all you have to do is focus on

your breathing in and out and make sure

they’re the same and try to slow them

down

this is one of the most effective quick

things that you could do just to get you

into sleep without having to think so

much so you want to turn off the

thinking just focus on your breathing it

gives you something to do that’s not

activating the mind so go ahead and try

this and put your comments down below

and let me know how it works

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