he said finna waters diving deep once
again how to fall asleep in 300 seconds
300 seconds 300 seconds 299 298 do you
really think we’re gonna count down
ain’t nobody got time for that can I get
a Hello thank you to everyone who is
saying happy Earth Day it means a lot
but where the presents you can’t sleep
this is what I constantly receive from
emails and whatnot and I’m gonna share
with you what helped me along my journey
a former insomniac okay so I know what
I’m talking about
I’m gonna give you the science and the
psychology of how to fall asleep in 300
seconds I’ve been doing this for a
couple of years and so far touchwood
it’s worked and it all starts with a
very simple premise how fast you fall
asleep is directly linked into whether
or not you want to wake up how excited
or not you are in waking up are you
doing what you love in life okay you’re
going to Hawaii really whoa let’s party
okay so now you’re not afraid of going
to sleep because you have something
really good waiting for you on the other
side you’re going to the local trash
dump at 6 a.m. in the morning okay now
you really don’t want to go to sleep why
because you know what’s waiting for you
on the other side so you stay up I don’t
blame you what I found out which was
mind-blowing was that once you begin to
follow your circadian rhythm which is
really what governs our sleeping week
cycles okay
in such a powerful way then it becomes
easier to fall asleep so once you are
following your biological clock your
natural by rhythm everything makes sense
now here’s where it gets really
interesting okay back in the day 2004
ish I used to produce a lot of music so
guess what time I used to go to bed 3
o’clock in the morning 4 o’clock in the
morning ok because that’s what happens
when you’re enjoying yourself sometimes
you lose track of time but that really
can mess up your natural biorhythm okay
so I found out that at 2:00 p.m. in the
morning when you are should be in deep
sleep anyway your body is producing tons
of melatonin now here’s what you need to
know in terms of sleep there are only
two hormones you need to know about
serotonin and melatonin and if you have
these in abundance you can fall asleep
in 300 seconds or even less
okay so serotonin is that feel-good
neurotransmitter okay you get it from
bananas walnuts avocados okay cacao now
you feel great it makes you happy
excited but what about melatonin okay we
produce a lot of melatonin when we are
in dark spaces so okay that’s good
so what was I doing I said okay no more
I’m not gonna go to bed at 4 a.m. in the
morning I’m gonna go to bed at 10
o’clock and then wake up at 6 o’clock
okay I thought okay I’m gonna be smart
with him but that didn’t work either I
was still an insomniac staying up all
night I couldn’t get to sleep you see
here is where you have to pay attention
many of us we are not in our natural
biorhythm because when you go to work
for example 9:00 to 5:00
it is daylight hours okay but what
lights are you coming into contact with
artificial lighting fluorescent light
bulbs so serotonin is produced from
direct contact with natural beautiful
sunlight okay
and the more serotonin we have the more
melatonin can be produced which keeps us
calm and helps regularly our sleeping
pattern okay so that’s why people who
are very depressed you have very low
serotonin levels therefore you have a
very low melatonin level so sleep is all
about homeostasis
that’s what we’re talking off here so
what creates serotonin tryptophan and
where is that found that’s an amino acid
kakaw has tons of tryptophan which
produces serotonin which produces
melatonin helping us to fall asleep so
the diet once I started to look at my
diet what I was putting into my mouth
then I could just drift off into lala
land very fast
okay so diet is everything in falling
asleep fast now the lighting turn off
the lights let me say it again turn off
the lights when I was younger I used to
sleep with the lights up because I was
afraid of the dark now if you are afraid
of the dark just pretend I’m in the room
we
and now okay the reason why artificial
lights when they’re on at night 11
o’clock 10 o’clock sometimes you leave
the TV on you’ve got the laptop on the
computer on the cooker on all of this
messes up our natural biorhythm but we
get over stimulated in our brain also we
get a lot of mental stimulation
now the secret I’ve discovered is that
you have to clear your mind before you
go to bed and what helps is turning off
the lights get blacked-out curtains
make the room as dark as possible
because that way once 2 a.m. in the
morning rolls around you are gonna
produce heaps of melatonin ok so you’re
gonna wake up feeling more recharged but
especially those blue lights ah so what
do I do I actually sleep in a different
room from my computer and that helps a
lot also the room temperature
you’ve got dr. Heller from Stanford
University talked about how inside our
brain inside our brain we’ve got a
internal thermostat ok so if we’re
feeling too hot or too cold this is
gonna disrupt the settings of our
internal thermostat so you’ve got too
many clothes take them off if you’re
feeling cold then get another duvet okay
you need that right kind of temperature
now relaxation is what you are stress is
what you think you should be so ever
since I started to relax before I
started to go to bed
guess what happened I started to fall
asleep
really quick so quick
I couldn’t even click that rhymes now
the three ends music meditation massage
have you got someone giving you a good
massage before bed because if you do the
power of touch
you are gonna drift into lala land very
quickly why because now you are relaxing
your muscles you’re letting go of that
tension you’ve built up during the day
now calming music I listen to five to
eight Hertz it helps just call me soothe
me down prepare me for bed meditation
also helps just centering yourself
grounding yourself what I found really
helpful though is just subtle yoga poses
okay Harvard check out the Harvard study
on the benefits of yoga poses just
before sleep
you’ve got the Child’s Pose balasana
where you put your arms in front of your
head and almost like as if you’re a baby
okay
halasana plough pose where you put your
feet olia head legs up on the wall pose
savasana corpse pose pretend to be dead
or asleep
actually you are mimicking the sleeping
pose so now it becomes easier to fall
asleep
you see rigorous exercise just before
bed now we are increasing the adrenaline
within our body so this actually makes
it harder to go to sleep so light
exercise actually helps us fall asleep
because it relaxes us okay what else now
many of us we are dehydrated and
drinking enough water is the big secret
to falling asleep because we are made of
over 70% water okay so every single cell
is screaming give me some water
are you gonna answer because if you
don’t have enough water in your body now
you have to twist and turn okay because
your body is always searching for h2o if
it doesn’t need it no problem no worries
also victory Frank who wrote a great
book called man’s search for meaning now
he’s the father of logotherapy he talks
of paradoxical intention okay when we
really want something what happens okay
we’ve all had that feeling sometimes it
becomes harder to obtain why because we
have that anticipate tree and xiety our
heart starts beating so many people
suffering from insomnia always say I
want to go to sleep okay that is a
demand you make and guess what it
becomes harder to go to sleep so what he
would say to his clients is that you
want to go to sleep so I am going to
keep you awake now we see this all
throughout our culture in counting sheep
okay and I’ve seen that it helps you
fall asleep very quickly and sometimes
this can even be expressed in when you
are just doing what you love okay
sometimes I’m doing what I love that I’m
not even interested in falling asleep
that I just doze off okay that’s how it
works so when you don’t want to go to
sleep now you fall asleep okay because
that D reflection you’re taking your
focus and you are becoming less
anxious in the expectation of yourself
to fall asleep that you just drift off
okay so really and truly it is all there
you can fall asleep in under 300 seconds
but it all starts with here’s a big
secret having a lighter heart now a lot
of us we can’t sleep because we’re
holding on to too many things sleeping
is the ultimate surrender so if you have
any grudges do you hate someone right
now love them love yourself have a light
heart and you find what I found is that
it is so easy just to fall asleep in a
jiffy why because your heart is like
you’re free you’re floating and voila
let me know how you got on we are here
have a wonderful day infinite waters
diving deep once again stay well stay healthy
again how to fall asleep in 300 seconds
300 seconds 300 seconds 299 298 do you
really think we’re gonna count down
ain’t nobody got time for that can I get
a Hello thank you to everyone who is
saying happy Earth Day it means a lot
but where the presents you can’t sleep
this is what I constantly receive from
emails and whatnot and I’m gonna share
with you what helped me along my journey
a former insomniac okay so I know what
I’m talking about
I’m gonna give you the science and the
psychology of how to fall asleep in 300
seconds I’ve been doing this for a
couple of years and so far touchwood
it’s worked and it all starts with a
very simple premise how fast you fall
asleep is directly linked into whether
or not you want to wake up how excited
or not you are in waking up are you
doing what you love in life okay you’re
going to Hawaii really whoa let’s party
okay so now you’re not afraid of going
to sleep because you have something
really good waiting for you on the other
side you’re going to the local trash
dump at 6 a.m. in the morning okay now
you really don’t want to go to sleep why
because you know what’s waiting for you
on the other side so you stay up I don’t
blame you what I found out which was
mind-blowing was that once you begin to
follow your circadian rhythm which is
really what governs our sleeping week
cycles okay
in such a powerful way then it becomes
easier to fall asleep so once you are
following your biological clock your
natural by rhythm everything makes sense
now here’s where it gets really
interesting okay back in the day 2004
ish I used to produce a lot of music so
guess what time I used to go to bed 3
o’clock in the morning 4 o’clock in the
morning ok because that’s what happens
when you’re enjoying yourself sometimes
you lose track of time but that really
can mess up your natural biorhythm okay
so I found out that at 2:00 p.m. in the
morning when you are should be in deep
sleep anyway your body is producing tons
of melatonin now here’s what you need to
know in terms of sleep there are only
two hormones you need to know about
serotonin and melatonin and if you have
these in abundance you can fall asleep
in 300 seconds or even less
okay so serotonin is that feel-good
neurotransmitter okay you get it from
bananas walnuts avocados okay cacao now
you feel great it makes you happy
excited but what about melatonin okay we
produce a lot of melatonin when we are
in dark spaces so okay that’s good
so what was I doing I said okay no more
I’m not gonna go to bed at 4 a.m. in the
morning I’m gonna go to bed at 10
o’clock and then wake up at 6 o’clock
okay I thought okay I’m gonna be smart
with him but that didn’t work either I
was still an insomniac staying up all
night I couldn’t get to sleep you see
here is where you have to pay attention
many of us we are not in our natural
biorhythm because when you go to work
for example 9:00 to 5:00
it is daylight hours okay but what
lights are you coming into contact with
artificial lighting fluorescent light
bulbs so serotonin is produced from
direct contact with natural beautiful
sunlight okay
and the more serotonin we have the more
melatonin can be produced which keeps us
calm and helps regularly our sleeping
pattern okay so that’s why people who
are very depressed you have very low
serotonin levels therefore you have a
very low melatonin level so sleep is all
about homeostasis
that’s what we’re talking off here so
what creates serotonin tryptophan and
where is that found that’s an amino acid
kakaw has tons of tryptophan which
produces serotonin which produces
melatonin helping us to fall asleep so
the diet once I started to look at my
diet what I was putting into my mouth
then I could just drift off into lala
land very fast
okay so diet is everything in falling
asleep fast now the lighting turn off
the lights let me say it again turn off
the lights when I was younger I used to
sleep with the lights up because I was
afraid of the dark now if you are afraid
of the dark just pretend I’m in the room
we
and now okay the reason why artificial
lights when they’re on at night 11
o’clock 10 o’clock sometimes you leave
the TV on you’ve got the laptop on the
computer on the cooker on all of this
messes up our natural biorhythm but we
get over stimulated in our brain also we
get a lot of mental stimulation
now the secret I’ve discovered is that
you have to clear your mind before you
go to bed and what helps is turning off
the lights get blacked-out curtains
make the room as dark as possible
because that way once 2 a.m. in the
morning rolls around you are gonna
produce heaps of melatonin ok so you’re
gonna wake up feeling more recharged but
especially those blue lights ah so what
do I do I actually sleep in a different
room from my computer and that helps a
lot also the room temperature
you’ve got dr. Heller from Stanford
University talked about how inside our
brain inside our brain we’ve got a
internal thermostat ok so if we’re
feeling too hot or too cold this is
gonna disrupt the settings of our
internal thermostat so you’ve got too
many clothes take them off if you’re
feeling cold then get another duvet okay
you need that right kind of temperature
now relaxation is what you are stress is
what you think you should be so ever
since I started to relax before I
started to go to bed
guess what happened I started to fall
asleep
really quick so quick
I couldn’t even click that rhymes now
the three ends music meditation massage
have you got someone giving you a good
massage before bed because if you do the
power of touch
you are gonna drift into lala land very
quickly why because now you are relaxing
your muscles you’re letting go of that
tension you’ve built up during the day
now calming music I listen to five to
eight Hertz it helps just call me soothe
me down prepare me for bed meditation
also helps just centering yourself
grounding yourself what I found really
helpful though is just subtle yoga poses
okay Harvard check out the Harvard study
on the benefits of yoga poses just
before sleep
you’ve got the Child’s Pose balasana
where you put your arms in front of your
head and almost like as if you’re a baby
okay
halasana plough pose where you put your
feet olia head legs up on the wall pose
savasana corpse pose pretend to be dead
or asleep
actually you are mimicking the sleeping
pose so now it becomes easier to fall
asleep
you see rigorous exercise just before
bed now we are increasing the adrenaline
within our body so this actually makes
it harder to go to sleep so light
exercise actually helps us fall asleep
because it relaxes us okay what else now
many of us we are dehydrated and
drinking enough water is the big secret
to falling asleep because we are made of
over 70% water okay so every single cell
is screaming give me some water
are you gonna answer because if you
don’t have enough water in your body now
you have to twist and turn okay because
your body is always searching for h2o if
it doesn’t need it no problem no worries
also victory Frank who wrote a great
book called man’s search for meaning now
he’s the father of logotherapy he talks
of paradoxical intention okay when we
really want something what happens okay
we’ve all had that feeling sometimes it
becomes harder to obtain why because we
have that anticipate tree and xiety our
heart starts beating so many people
suffering from insomnia always say I
want to go to sleep okay that is a
demand you make and guess what it
becomes harder to go to sleep so what he
would say to his clients is that you
want to go to sleep so I am going to
keep you awake now we see this all
throughout our culture in counting sheep
okay and I’ve seen that it helps you
fall asleep very quickly and sometimes
this can even be expressed in when you
are just doing what you love okay
sometimes I’m doing what I love that I’m
not even interested in falling asleep
that I just doze off okay that’s how it
works so when you don’t want to go to
sleep now you fall asleep okay because
that D reflection you’re taking your
focus and you are becoming less
anxious in the expectation of yourself
to fall asleep that you just drift off
okay so really and truly it is all there
you can fall asleep in under 300 seconds
but it all starts with here’s a big
secret having a lighter heart now a lot
of us we can’t sleep because we’re
holding on to too many things sleeping
is the ultimate surrender so if you have
any grudges do you hate someone right
now love them love yourself have a light
heart and you find what I found is that
it is so easy just to fall asleep in a
jiffy why because your heart is like
you’re free you’re floating and voila
let me know how you got on we are here
have a wonderful day infinite waters
diving deep once again stay well stay healthy
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