The Sleeping Journey

Dream with the angels: 

Stop watching screens as early as you can.

Avoid eating close to bedtime; give yourself at least 1-2 hours. For some people, exercising helps them feel pleasantly tired.

Use slow-wave music—Theta or Gamma frequencies. You can create your own playlist.

A hot shower before bed will help lower your body temperature, signalling it's time to sleep.

Listen to a meditation, read a book or journal.

Reflect on the day you had.

Imagine the perfect day ahead.

Program yourself by repeating this command:

"Now I will go to sleep. My body is healed and recharged. When I wake up, I will feel great and full of energy. I will remember my dreams."

You can ask your dreams to help you solve whatever you want, and remind yourself that you will remember the message.

Some people don't dream because they tap into frequencies so different from waking life that their minds cannot translate the experiences from dreamland.

It's important to avoid turning on bright lights at night, as this can disrupt the secretion of melatonin, the hormone that not only helps us sleep but also plays a role in children's growth. Professor Andrew Huberman emphasizes that melatonin can inhibit puberty, which is crucial to consider when this hormone is prescribed to young people. Keeping lights dim or off at night supports natural sleep cycles and overall health. (Check more about Circadian Rhythms)

First thing in the morning:

Don’t move—finish your dream and recall it.

Massage your belly clockwise to stimulate digestion and send yourself to the toilet.

Sit in bed with your eyes closed and program: "This is a wonderful day."

Clean your tongue.

Drink warm water—people add different things. I love rosemary tea.

Write down your dream.

Open the window, exercise your eyes, and soak in the photons.

You can exercise, take a cold shower, or do whatever feels good for you.

Supplements for sleeping:

Magnesium Threonate: 200-400mg, 2-3 hours before sleep.

L-Theanine: 200-400mg.

Apigenin: 50mg.

For more tips, check: Huberman Lab - Sleep Hygiene.