Article- Stress and Sleep –

Compiled and written by- L. Sophia Stratbücker (Siri Livtar, AKA- Levitar!) Excerpts from Stress and Vitality, Level II Module, through Kundalini Research Institute

Have trouble falling to sleep? Or do you wake up in the middle of the night and cannot get back to sleep? Or, maybe you find yourself in a heavy, deep sleep when the alarm goes off in the morning and you struggle to get up? Sleep loss causes increased levels in stress hormones- which are directly related to heart problems. Some of these hormones are similar to the chemicals in rat poison! Those who sleep 6 hrs a night are 18% more likely to develop heart problems than those who sleep 7-8 hrs. Other problems connected with not enough or too much sleep are obesity, loss of muscle mass, and faster aging rates. The amount of time in deep sleep is key, and this diminishes from 20% in men under 25, to 5% in men over 35. We all need to learn how to spend more time in deep REM sleep. Kundalini Yoga and Medical Meditations hold this key!

The ideal amount of sleep seems to be between 7-8 hrs, unless one is practicing meditation that takes them to these deepest levels of rest. Life is based on polarities- we need sleep to be fully awake and we need to be fully active, in order to sleep. Sleep is not a single state, but a succession of states and tasks. Rats deprived of sleep die in 10-20 days. The amount of sleep needed in an animal is based on the size of the brain and body. For instance- an opossum needs 18 hrs of sleep each day, while an elephant only 3-4 hrs. This is due to metabolism rates, with smaller animals having faster rates, so they need more time to deal with metabolic waste and free radicals. During REM sleep, body temperatures decrease, enzyme activity increases and repairs can be made more rapidly.

The reason it is most powerful to practice Kundalini Yoga and Meditation from 4a-8a, depending on time of year, is REM sleep is at its peak. This is when all the junk comes up to the surface, for purification and processing. When we do the various sets and meditations during this time, we drastically increase this purification process, and bring up the subconscious consciously, for much more awareness. One more function of REM is set by the mother, while in the womb. The chemicals produced during REM are responsible for survival and dealing successfully with stress and trauma. Those suffering from PTSD can greatly benefit from Kundalini Yoga and Meditation practice.

Dr. Sat Bir Singh Khalsa, Director of Research for the Kundalini Research Institute, from Harvard University, has pioneered research on sleep syndromes and the use of Kundalini Yoga and Meditation. He has made a difference around the world in improving people’s lives, by raising awareness about this profound technology for successful living. His research shows consistent results for correcting both sleep disorders and PTSD. Here are some helpful tips for a good sleep!

Tips for a Good Sleep!

1) Welcome sleep and enjoy it2) Honor sleep with regular sleep rituals and habits3) Effectively use herbal support for great sleep and to distress4) Take naps- this helps develop the ability to go into REM sleep.5) Go to bed and wake up at the same time, even on weekends.6) Get regular exercise- during daylight hours7) Create an inviting sleep atmosphere- use bedroom only for sleep and sex.8) Do something relaxing like play soothing music, or, do some conscious breathing before bed- ask for details.

9) Primary reasons for poor sleep are over thinking and electronic devices in the room. Unplug electronic and learn basic meditation, that invokes the relaxation response.

10) Do not eat after 8p. Best to not eat at least 4 hrs before sleep and eat light.11) Eat your main protein of the day at breakfast or lunch and, a big key: avoid- caffeine, alcohol, tobacco, sugar,

fried foods and strong spices.12) Breathe through your left nostril, lie on your right side, for a few minutes. (Opposite to wake up)13) Sleep substitute- 15 mins of shoulder stand is the equivalent of 2 hrs of sleep! Also- Lying on your back, heals on

bed- inhale and flatten feet by lifting toes up- inner sound of- Sat, and on exhale- point toes away from body- inner sound of – Nam. (Sat Nam means I Am Truth) 3-5 mins and you should drop right off into sleep.

14) Helpful herbs for sleep- Gotu Kola and Amla are great long term solutions. Valerian root and tagara can be taken for more immediate results. Nutmeg is great if taken approx. 4 hrs before sleep and poppy seeds work immediately and last for 12 hrs. Please ask me for more details on these herbal remedies, and the conscious breathing techniques, if interested.

15) Lettuce soup- a natural opium.16) Shabd Kriya- Sit with straight spine, hands palms up- right hand resting in left, thumbs touching pointing away

from body. Eyes half closed, looking at nose. Inhale 4 counts through nose- while thinking the mantra Sa Ta Na Ma (means I Am Truth) Hold the breath and again mental repeat Sa Ta Na Ma 16 times. Exhale 2 counts thinking Wahe Guru- (means I Am total bliss.) Continue for 15 mins or more. Please come to a class for detailed instruction and to learn tune-in and ways to create a deeper result from your meditation. Details- The best time to practice this kriya is right before bed. If practice regularly, sleep will be deep and relaxed and nervous system will rejunvenate. You will think better, work better, share better, love better and exercise better. The breath is regulated in 22 beats and gives the mind the power to stretch to Infinity. There cannot be enough praise for this meditation and its growth producing effects on the personality. It gives a radiance that gives patience, which is the first condition of real Love. Ask for more info on Kundalini Kriyas and Medical Meditation- Bio/Psych/Soul Therapy.

17) Most people are not aware of what actually stresses them out in life and to what degree. Here is a chart (Holmes-Rahe Event Scale) to rate your level of stress from events. Stress is the root of all negative results in life and is created by negative emotion. You can treat symptoms by using herbs, but you must learn how to purify the emotion, so you raise your vibrational frequency, so the stress does not clog your energy meridians, your nervous system, and eventually create clogged arteries and all forms of disease/pain/dysfunction/addiction. Dis-ease condenses to become disease- just like with the word itself. Please call to attend a class anytime, or a free consultation to learn more about our individual sessions, to learn the deepest reaching protocols of Kundalini Yoga and Medical Meditation. Answers are just a phone call/text away!

18) Call/Text for more details - (402) 212-7477- cell (best choice)/ (402) 551-0500- office. ASK to receive our ongoing Newsletter, for more excellent articles, support, updates and inspiration! Also- LIKE our pages on Face Book- Heartland Conscious Health & Nirvana Pointe Retreat, Lodge & Spa. ~*~

See Stress Event Chart below- feel free to print for easier use

And, as always… Be a Beacon!