AND SLEEPING WELL
tired, very often we run to sleep, thinking that sleep will restore our energy.
It is not always the case!!
us gain maximum relaxation and restoration from our sleeping time,
us use the potential of sleeping time
By creatively exploring and developing our deeper lucid dream potential,
will gain an increasingly powerful awareness of our inner self, our inner life.
3 phases of the night (before midnight (restoring),
just after midnight (creativity), early morning (spiritual)
brain rhythms of
-Beta (14to28cycles/sec), waking state
-Alpha(8to13), slower rhythm but with greater awareness, meditation, hypnosis
-Theta(4to7) , light sleep state
-Delta(0,5 to 3), deep sleep state
REM (Rapid eyed movement)
4 or 6 cycles of 60 to 90 minutes with light
sleep, deep sleep and REM sleep
Dream, is a fundamental and essential
part of sleep,it takes place during
-Non REM sleep: restore and revitalize the physical function of the body
-REM sleep: consolidate and restore the memory, which is vital for the
Duration: for an adult is around 8 hours.
Insomnia is a sign of bad functioning of the
Causes: tension, stress, depression,
coffee, tea, alcohol, cigarettes, etc.
or sauna. relax and reduce stress.
practice of exercises
exercises (body relaxation, acutely alert mind)
long walk in the evening always at the same time.
a bath, 2 hours before sleeping time
Avoid and release tension
Better time management
relaxing and calming environment
Reduction of water intake
intake of coffee and alcohol
Avoid heavy meal
Avoid anxiety, worry, anger and fear
Deconnect yourself from the external world
Switch on brain’s feel good mechanism
Avoid siesta (not more than 1 hour and reduce sleep accordingly)
Avoid sleep deficit
Good sleeping posture
No light, no noise
Help the digestive system with light and not spicy meal in the evening
Reduce protein before sleeping
Rich breakfast, normal lunch and light dinner
calming plants (chamomile, valerian, anise, oregano, mint, lavender,
foods: garlic, onion, ginger, honey, fennel, etc.
Color of wall
Blankets and sleeping dress
Order and cleanness
Calming essential oils
-setting up a dream journal
-remembering our dreams
-recording the dreams (quantity and quality of dream recall)
-Lucid dream induction techniques and devices
-altered awareness, consciousness (deep relaxation, acutely alert mind)
-lucid dream, high lucidity, “conscious dream”
dream therapist : access to information hidden in unconscious mind
the healer within: attention toward the overall condition of the
creativity-rehearsal for success- Enhancement of waking performance
to seek higher, deeper and
potentially more profound inner experiences in dreams
a sense of timeless to a feeling of connectedness with the greater reality,
potential for transcendence
experiences: physical and astral shelves seem to exist on separate planes.
-dream level ( depending on level of inner awareness and state of
1) “No “ dreams
2) Grayish dreams
3) Colorful and symbolic dreams
4) Magic dreams
5) Astral travels
6) Astral works
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