Nighttime Rituals, Morning Routines

Sleep like a baby and wake up feeling refreshed!

These nighttime rituals & morning routines will help you live a much improved life!


These 10 steps come from LifeSpa website using Ayurveda, which first and foremost is a lifestyle behavioral system of medicine and has much to say on this issue. Let’s review some of the simple Ayurvedic behavioral and lifestyle approaches to better sleep.

  1. Take out a kind and uplifting, non-stimulating book at 8:30 or 9:00 PM and begin to read. By 9:30 or 10 PM, you will likely get sleepy. Do not get up — turn the light out and go to sleep.
  2. Get up when your eyes naturally open without an alarm. Even if it is 5:06 AM — get out of bed.
  3. Meditate at least twice a day for 15-20 minutes in the morning and around sunset. You can also meditate at night if sleep is interrupted. >>> See my Meditation eCourse, The Transformational Awareness Technique
  4. Eat a bigger and more relaxing lunch and have a light and early supper. It is difficult to sleep on a full stomach. Take sugar and processed foods out of the diet.
  5. Stay hydrated during the day, but don’t drink after supper, as waking up to urinate is common and disturbing.
  6. Make peace with your family before bed — never go to bed while angry or stressed. Try to resolve issues before bed.
  7. Take a hot bath and give yourself a warm oil massage while bathing or showering before bed. >>> Learn how to do self-massage (abhyanga) here
  8. Drink a cup of hot milk before bed. Add a pinch of: ghee, coconut, almonds, saffron, turmeric, ginger and dates. >>> See my formula, Ojas Nightly Tonic
  9. Create a peaceful setting for sleep. Take the TV and computer out of the bedroom and make sure the room is dark.
  10. Remove environmental disturbances. Turn off all the Wi-Fi signal in the house, including cell phones.

3 Season Diet Challenge with John Douillard


In his book, The Miracle Morning, Hal Elrod has 6 steps to start your day out right, they’re called S.A.V.E.R.S!

S – Silence – Meditation – Prayer – Calming thoughts

A – Affirmations – Encouraging self talk.

V – Visualization – Imagining how you would like your life to be!

E – Exercise – Get your blood pumping!

R – Reading – Something uplifting and powerful that will get you inspired!

S – Scribe – Process your thoughts and reflect on your life!


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