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How to Optimize Your Sleep Sanctuary

• Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows – I recommend using blackout shades or drapes.

• Keep the temperature in your bedroom no higher than 70 degrees Fahrenheit. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.
• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
• Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ...4:30 a.m.
• Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
• Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
• Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.

You may have the healthiest lifestyle in the world, eat the best possible organic food, avoid all sugar and processed foods, eat loads of fermented veggies, have an ideal body fat and work out regularly with an ideal Peak Fitness regimen, but if you fail to sleep well regularly, for whatever reason, it is virtually impossible to be optimally healthy. Interrupted or impaired sleep can cause a ripple-effect capable of wreaking all sorts of havoc in your body and health. For example, poor sleep can:

Dramatically weaken your immune system	Impair production of melatonin – a hormone AND a potent antioxidant, which also has cancer-fighting properties
Accelerate tumor growth – tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions	Raise your risk of heart disease
Cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight	Raise your risk of stomach ulcers
Seriously impair your memory; even a single night of poor sleep – meaning sleeping only 4 to 6 hours – can impact your ability to think clearly the next day	Contribute to constipation
Impair your performance on physical or mental tasks, and decrease your problem solving ability	Contribute to mood disorders like depression

Sleep is such an important part of your overall health that no amount of healthful food and exercise can counteract the ill effects of poor sleeping habits. Researchers have linked poor sleep to a number of health ailments, from short-term memory loss and behavioral problems, to weight gain and diabetes, for example.

There are many reasons for not getting a good night's sleep. Unfortunately, most people tend to reach for a sleeping pill instead of doing the work to figure out what's got them tossing and turning.

 

Here is som examples to improve your sleep:

• Using the snooze button. While a few minutes more in bed may be tempting, using the snooze button could backfire as interrupted sleep can increase your fatigue. It's best to just get up on the first alarm

• Irregular sleep schedule. A regular routine of going to bed and getting up around the same time each day will help promote better sleep, while constantly interrupting your schedule around can easily lead to insomnia and fatigue

• Taking long naps during the day

• Eating sugar before bedtime. Sugar alters the chemical balance in your body, which can contribute to impaired sleep

• Drinking coffee or caffeinated beverages too late in the day

 

 

 

 
1. Truth - Truth raises your consciousness. Falsehood lowers it.

First, accept the truth. Whatever you’re afraid to know lowers your consciousness.

Secondly, speak the truth. If honesty is a challenge for you, it’s because you aren’t being honest enough with yourself.

Allow this to be a gradual process. As your consciousness increases, genuine honesty will come more easily to you.

Yes, there may be consequences when you switch from lies and half-truths to the full truth, but highly conscious people know that crossing that bridge is well worth the effect.

A short-term adjustment is nothing compared to the joys of living honestly and openly. It’s so much easier and less stressful to be yourself and allow others to do the same. Not everyone will appreciate the real you, especially if they’ve grown accustomed to a false version, but that won’t matter once you accept and appreciate yourself.

2. Courage - Courage raises your consciousness. Cowardice lowers it.

Courage is the gatekeeper between unconscious growth and conscious growth. As long as you remain on the unconscious side, life will keep throwing problems at you until you step up and take charge. When you face your fear, the fear vanishes, and problems transform into opportunities. But when you run from your problems, your fear only grows.

A powerful guiding principle to adopt is, “Whatever I fear, I must face.” The more fears you face down, the more conscious you become. As you master this lesson, eventually courage becomes less necessary.

Once you develop the courage to face any fear life throws at you, you stop attracting so many fear-based experiences into your life. This is why courage is the dividing line between unconscious growth and conscious growth.

The mastery of courage gives you the power to decide how you’ll grow instead of being a victim of the whims of fate.

3. Compassion - Compassion raises your consciousness. Cruelty lowers it.

A great way to become more conscious is to search for signs of unconscious cruelty and disconnection in your life. This can be very difficult to do since it also requires courage. We naturally resist facing our own cruelty, but it’s there just waiting to be uncovered.

Compassion is the root of unconditional love, a feeling of connectedness with everything that exists. Do you feel connected to yourself? To others? To animals? To all living things? To everything that exists? The more you develop this connection, the more conscious and aware you become.

4. Desire - Desire raises your consciousness. Apathy lowers it.

When you get clear about what you want, such as by setting a goal, you raise your consciousness. Clarity focuses your mind and gives you the power to think and act intelligently. You can feel this effect whenever you think about something you definitely want.

On the other hand, when your desire is unclear, your consciousness is muddled. Your thoughts lack focus and direction, and you merely spin your wheels.

Strive to become more clear about what you truly desire most, and your consciousness will expand.

5. Attention - Attention raises your consciousness. Distraction lowers it.

Improving your ability to concentrate will make you more conscious. Pick up a rock and give it your full and complete attention, and notice what happens. But allow your mind to be riddled with distractions, and your consciousness will sink. A distracted mind is a powerless mind.

Meditation is a great way to practice attention and concentration. Sit quietly, breathe deeply, and focus your mind as you do your best to tune out distracting thoughts. This is simple to learn, but it can take a lifetime to master.

6. Knowledge - Knowledge raises your consciousness. Ignorance lowers it.

First and foremost, know thyself. Think deeply about your life, and keep a journal to record your thoughts. Ask questions to which you don’t know the answer, and then search for those answers.

Look around you as well, and soak up knowledge like a sponge. Interact with your environment with a sense of curiosity and wonder. Study it. Learn from it. Experiment with it.

Strive to understand reality, including your role in it, as accurately as possible. The more accurate your beliefs about reality are, the more conscious you become.

7. Reason - Reason raises your consciousness. Irrationality lowers it.

Logic is a powerful tool of consciousness when used correctly. It lends structure and substance to thought.

However, the great challenge of logic is the avoidance of false assumptions. A single false assumption can throw off a lifetime of otherwise logical conclusions. So challenge all of your beliefs, and never have too much certainty about those that rest on clouds.

8. Conscious people - Conscious people raise your consciousness. Unconscious people lower it.

Seek out others you perceive to be at a higher level of consciousness than you are. Talk to them, ask questions, and enjoy their presence. Allow their ideas and awareness to infect you, and you’ll find yourself expanding in all directions. You’ll become more honest, more courageous, more compassionate, and so on.

But spend time with people at a lower level of consciousness, and you’ll gradually sink to their level. Their thoughts will infect you as well, causing you to become more dishonest, more fearful, more apathetic, etc.

Strive to find a balance between spending time with those who raise your consciousness vs. spending time with those you can help. Learn from those who are a little more conscious, and help those who are a little less conscious than you. In this manner you serve the highest good of all, expanding consciousness everywhere.

9. Energy - Energy raises your consciousness. Disease lowers it.

Take care of your physical body, for it is your primary means of interacting with the world. Energy gives you an ongoing flow of vital life experiences. But without energy you starve your consciousness.

Eat with an awareness of what you’re consuming. Exercise with an awareness of how you’re affecting your body and mind. Before putting anything in your body, consider its effect on your energy, not just in the short term but in the long term as well. Always ask yourself, “Will this produce energy or disease?”

10. Intention - The intention to raise your consciousness raises it. The intention to lower your consciousness lowers it.

Consciousness has the capacity to self-expand or self-contract, just as you have the capacity to grow or to commit suicide. In any given moment, you have the freedom of choice.

By genuinely voicing the intention (or by offering the prayer), “I intend to become more conscious and aware,” you will initiate the expansion of your consciousness. Holding the intention to improve in any of the previous nine areas will yield a similar effect.

Alternatively, you are perfectly free to lower your consciousness at any time. While it’s unlikely you would choose to do so directly, you can achieve the same effect indirectly by lowering your performance in any of the previous nine areas. By choosing to lie, to succumb to fear, to commit acts of cruelty, to remain ignorant, and so on, you put out the intention to lower your consciousness. And in so doing, you initiate a process that will attract more falsehood, fear, cruelty, ignorance, etc. into your life.

 

 

 

 

 

Seriöst!

Amerikanarna vill ha "någon" ex en president, som kan ta dem tillbaka till hur det var förr.

Snacka om bakåtsträvande.

Ni kan nog inte leva så flott som ni gjorde med billig bensin, jordnötssmör på torra brödskivor och bling bling.

Och vadå någon??? Lägg lite kraft på att fixa dig själv.

Något som ingen annan än du kan göra.

Och, sedan när började man titta bakåt igen?

Snacka om att inte tro på människans kapacitet till kreativitet.

I mitt tycke bör vi titta framåt med kanske en gnutta hjälp av historien så vi inte förlorar oss själva men det är ju bara min tanke:)

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