How to reset your sleep schedule

“Your body clock needs light in the day to switch on sleep at night,” says The Sleep School
expert Dr Kat Lederle. To help keep your 24-hour cycle in rhythm, get as much daylight
as possible. “A study found office workers who sat next to a window slept, on average,
46 minutes more than those who worked in offices with no window,” says Kim Jones,
author of 222 Ways To Trick Yourself To Sleep. If you work in a windowless office, always
go out at lunchtime. The only way to catch up on missed sleep is to go to bed early, says
sleep counsellor Sammy Margo. “Regardless of what time you normally go to bed, your
body is set to have its deepest sleep between 10 pm and 1 am. Your wakeful cortisol
levels start to rise from 4 am, after which sleep gets lighter and lighter.”

Look at your sleep position

Try not to sleep on your front, it’s the worst position for deep rest. If you sleep on your
side, put a pillow between your legs. This aligns your hips, so you’re less likely to be
disturbed by back pain. Learn to sleep on your back with a pillow under the knees. There’s
less strain on your body and you don’t crease and age your skin.

Keep the bedroom cool, but wear bed socks

Your core body temperature needs to drop to trigger sleep, but a lot of night awakenings
happen because you get cold feet. If you and your partner have very different body
temperatures, consider separate single duvets.

Switch to an audio bedtime book

Blue light from screens suppresses the sleep hormone melatonin by 50 per cent. Also,
you can’t hear negative voices in your head if you’re listening to an audiobook.

SWITCH OFF YOUR MIND

Tell your brain it’s bedtime with these tips

1 Write down or say five things that were good about your day. Studies show practising
gratitude can help you fall asleep faster and sleep for longer.

2 Breathe out for longer than you breathe in. Most of us breathe too shallowly and too
fast, which speeds the heart and tells our adrenal glands that we’re in fight or flight mode.

3 Visualise a happy place”. Insomniacs told to visualise a relaxing scene drifted off to
sleep 20 mins sooner than those instructed to think of nothing or count sheep.
4 Fake a yawn. The ‘facial feedback’ theory is that mimicking a sleepy face with heavy
eyelids and faking a few small yawns can send your mind the message that you’re tired.

5 Repeat a silent positive word. If you’re beating yourself up over something you did
during the day, this reduces activity in the area of the brain responsible for selfjudgement.
Are freedom and self-control mutually contradictory concepts? Yes, the prevailing
dominant culture in the world would say. Who wants constraints, including those urged
by one’s own self, when it comes to exercise of one’s freedoms? Yet, if we search for the
roots of the many problems in the world, we find them in our inability and unwillingness
to live a life of ‘samyam’, a profound Sanskrit word for self-taught self-restraint, to secure
enlightened self-interest.

This wise teaching is common to all great religious leaders around the world. Jain munis
and acharyas place special emphasis on ‘samyam’ because ‘ahimsa’ -- nonviolence in
deed, word, thought and feeling -- which is a central precept of Jainism, is impossible
without self-control. Naturally, propagation of this wisdom is the main theme of the birth
centenary of Acharya Mahapragya (1920-2010), the 10th head of the Svetambar
Terapanth order of Jainism and one of the greatest spiritual leaders of our times. This
year is being celebrated as ‘Jnana Chetana Varsh’ to spread knowledge about his life
and legacy.

Acharya Mahashraman, his worthy successor, whom i met during his ‘chaturmas’ -- ritual
four-month stay at a single place-- in Bangalore recently, explained its purpose in a
beautiful couplet – “Jnana Chetana Varsh Kare Prakash / Jaage Samyam Mein
Vishwas”.
That is, ‘May people develop their faith in self-control. And may the light of Acharya
Mahapragya’s birth centenary illuminate this message.

As a monk, Mahapragya travelled more than 100,000 km on foot across the length and
breadth of India, including 10,000 kms of ‘Ahimsa Yatra’ that he undertook in the last
decade of his life. He popularised the Preksha meditation system, which teaches self-
control for achieving self-transformation. He expanded the Anuvrat Movement, launched
in 1949 by his guru, Acharya Tulsi, which seeks to create a nonviolent, socio-political
world order, with the help of a worldwide network of self-transformed people. He promoted
‘Jeevan Vigyan,’ Science of Living education system, that aims at value-based and
holistic education.

I had the privilege of meeting the Acharya at the Jain Vishwa Bharati University in Ladnun,
Rajasthan. My friends and i asked him what, according to him, was the single biggest
challenge before India. His reply: “It is the divorce between economic growth and
ecological wellbeing, ecology understood both as man’s outer and inner environment.
Economic growth of the kind being pursued in India and elsewhere in the world has
become an end in itself. It is divorced from ethics, righteousness and spirituality. It stands
in conflict with man’s responsibility towards his own community and the community of
other creatures on Earth. Which is why, human beings everywhere, are unhappy.”

He had another deep concern, which he often expressed candidly. In 2003, the Acharya
and APJ Abdul Kalam, who was then India’s President, jointly organised a conclave of
senior leaders of all religions in Surat, Gujarat. In his speech, he said: “In the world of
religion, moral values are not being given adequate importance. Therefore, even a
religious man does not hesitate to indulge in evil deeds. In the world of religion, spirituality
is being ignored. Therefore, the dream of human unity is not being realised and no
refinement is evolving in human relationships.”

This is my tribute to this venerable saint, whose name Mahapragya, ‘Great

Consciousness,’ defined the man.

The writer is former aide to Prime Minister Atal Bihari Vajpayee in the PMO

Hanuman Shabar Mantra To Demolish Enemy

Sadhna Procedure

Start From Friday.



 Wear Black Clothes for this endeavor.

 Use Black ‘Hakik Mala’ for this Mantra.

 Chant 5 Rosary of this mantra for consecutive 5

days.
 At the end of sadhna worship Lord Hanuman & dig a
hole for mala & put that mala into the ground.
मंत्र
हनुमान पहलवान बारह बरस का जवान मुख में बीरा हाथ
में कमान लोहे की लाठ वज्र का कीला जहां बैठे तहां
हनुमान हठीला बाल रे बाल राखो सीस रे सीस राखो आगे
जोगगगन राखो पाछे नरगसंह राखो जो कोइ छल करे कपट
करे गतनकी बुद्धि मगत बांधो दुहाई
हनुमान वीर की शब्द साचा गपण्ड काचा फुरो मंत्र ईश्वरो
वाचा ॥