This Week's Class
Watch this week's class, then scroll down for the week's material so you can have a home sleep immersion!
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More sleep science. Extended interview with sleep researcher Matt Walker *warning: expletives*
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Kaya on Nectar & Dharma.
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Yoga Nidra ~ Freedom from EffortThis Yoga Nidra, "Moksha Nidra" is designed for sleep or for recovery from a poor night's sleep or to wind down after an intense or full day!
It is based in this sūtra from Patanjali Yoga Sūtras: Prayatna Śaithīlyānanta Samāpatibhyām To master yoga, abandon all effort and meditate on the infinite. |
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Assess & Heal Your Sleep
Assess whether you have Vāta type, Pitta type or Kapha type sleep concerns.
Then commit to the Sacred Sleep Suggestions for your type.
If you are a dual type, follow some suggestions from both.
You don't have to do it all. Change one habit at a time!
Then commit to the Sacred Sleep Suggestions for your type.
If you are a dual type, follow some suggestions from both.
You don't have to do it all. Change one habit at a time!
Vāta Disturbance Sleep Symptoms
Regardless of your baseline constitution, you could have vāta type sleep disturbance, however if you have a vāta constitution, this one would be most likely for you. Some of these symptoms may seem contradictory. Not all will apply, or not all will apply at all times!
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Vāta Sacred Sleep Suggestions
Follow these recommendations EVERY DAY THIS WEEK!
- Give yourself an "9 hour sleep opportunity" ~ ideal 9:30pm-6:30am
- For dinner have a warm, cooked, nourishing meal with plenty of fat.
- Do not eat 2 hours before bed.
- Prepare for sleep with a warm bath
- After bath, do a full body self-massage or foot massage Oil massage your feet with a vāta-balancing massage oil, plain sesame or coconut oil with a vāta balancing essential oil if you like, if you run cold, cover your feet afterwards with socks.
- Try a guided relaxation, meditation or restorative yoga before bed.
- Keep your sleep and wake times CONSISTENT
- Remove tech from your eyes 1 hour {minimum} before bedtime
- Do some bedtime rituals and possible herbs {read below!}
- Drink a warmed milk / mylk with turmeric and dates or a vāta-balancing herbal paste.
- Make sure your bedroom is not too cold! {but not too hot either}
Botanicals for Vāta
See what descriptions resonate. You can certainly use multiple of these, but not all are necessary.
Pitta-Aggravation Sleep Symptoms
Regardless of your baseline constitution, you could have pitta type sleep disturbance, however if you have a pitta constitution, this one would be most likely for you. Some of these symptoms may seem contradictory. Not all will apply, or not all will apply at all times!
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Pitta Sacred Sleep Suggestions
Follow these recommendations EVERY DAY THIS WEEK!
- Give yourself an "8 hour sleep opportunity" ~ ideal 10pm-6am
- For dinner, have a nourishing meal that is not heavy on spice or grease. Go for cooked greens, soups, stews, whole grains and plant-based protein in the evening. Try not to eat 2-3 hours before bed. But eat enough that you don't wake up in the middle of the night hungry. {warm milk before bed helps}
- Prepare for sleep with meditation, relaxation or pranayama
- Oil your feet with plain coconut oil or body butter, add pitta balancing essential oil if you like. Or do an application of pitta essential oil blend behind your ears.
- Keep your sleep and wake times CONSISTENT
- Remove tech from your eyes 1 hour {minimum} before bedtime
- Drink a chamomile or sleepy tea, or a warmed milk / mylk with a pitta-balancing herbal paste.
- Additional herbal support for Pitta {see below}
- Keep your bedroom cool while sleeping. Crack the window, or turn down the heat.
- Make a to-do list before bed, and set it aside. Keep it by the bed in case you wake up strategizing. {handwritten, not screen}
Botanicals for PItta
See what descriptions resonate. You can certainly use multiple of these, but not all are necessary.
Kapha-Accumulation Sleep Symptoms
Regardless of your baseline constitution, you could have kapha type sleep disturbance, however if you have a kapha constitution, this one would be most likely for you. Some of these symptoms may seem contradictory. Not all will apply, or not all will apply at all times!
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Kapha Sacred Sleep Suggestions
Follow these recommendations EVERY DAY THIS WEEK!
- Give yourself a "7 hour sleep opportunity" ~ ideal 10pm-5am
- Do not eat anything heavy or cold or starchy before bed {eg pretzels or icecream!} Have a lighter but nourishing dinner of something like Miso Soup. Try not to eat 3 hours before bed.
- Prepare for sleep with meditation, relaxation or pranayama
- Oil your feet with plain olive oil, or add kapha balancing essential oil if you like. Or do an application of kapha essential oil blend behind your ears.
- Keep your wake time CONSISTENT. It is essential to wake up and get out of bed by 6am
- Remove tech from your eyes 1 hour {minimum} before bedtime
- Drink a tulsi, turmeric or ginger tea before bed.
- Be sure not to overeat or snack before bed {unless pregnant or breastfeeding}
- Upon waking, take a few moments to day dream or write a goal or intention for the day
- In the morning try some movement {a walk, yoga flow poses} or dry skin brushing and a warm shower.
- Additional herbal support for Kapha {see below}
Botanicals for Kapha
See what descriptions resonate. You can certainly use multiple of these, but not all are necessary.
