Hello and

in today's

in today's in today's I'm going to share with you the sleep routine that helps me get the deepest sleep.

More to come on that in a moment.

First, let's settle in together with the sound of the bells. So one of the most common requests I get is sleep content, sleep tips, sleep meditations.

And I've talked about various ways to deepen sleep on this podcast.

So you're always welcome to go back to some of those episodes.

In this episode, I thought it might be interesting for me to share my own sleep routine.

Now, as much as I would love to be able to say that I have a consistent, diligent, you know,

checklist of things to do to get my deep sleep that I follow every day. I would be lying if that were the case. As with most of my

positive routines they tend to ebb and flow including my meditation practice takes

different forms variations over time.

So I will share the key things that I find when I'm doing these most consistently, my sleep does deepen, and that's both anecdotally.

I wake up in the morning and I feel like I'm more refreshed and also I use the aura ring OU-R-A as a way to track deep sleep, light

sleep and REM sleep as well as how fast I fall asleep, my heart rate during my sleep,

and my heart rate variability.

So I am also using measurements to quantify the sleep

in relationship to certain things I'm doing. So I'll share the things that... quantify the So one of the first things that I'm pretty consistent with is trying not to eat several hours before bed.

Preferably three hours.

If I can not eat before three hours, what it does is it,

my digestion isn't working as hard, and thus my heart rate isn't as high.

And when you're looking to deepen deep sleep,

...