sleep

BONUS E-BOOK
T h e
S L E E P
H a n d b o o k
ilapulekar.com saleelpulekar.com
CREATING
A...SLEEP
HAVEN
THE SLEEP
HANDBOOK
ilapulekar.com
saleelpulekar.com
CREATE A
SLEEP HAVEN
LIGHTS:
1. Ideally no light
2. Black out Curtains
3. No plug lights
4. Yellow light after
sunset
SOUND:
1. Ideally no sound
2. Sanskrit Chant sounds
3. Sleep Sounds
4. Relaxing music
FRAGNANCE:
1. Lavender
2. Vanilla
3. Jasmine
4. Rose
5. Sandalwood
TEMPERATURE
1. Pleasantly Cool
2. 18-22 Degrees
TOUCH:
1. Mattress & Pillows
2. Neither too Soft Nor too
Hard
3. Bedsheet & Pillow Covers
4. Soft Pure Cotton
(non-synthetic)
5. Night Dress - Loose
comfortable , fresh &
pure cotton
THE #6
POWERFUL
SLEEP
ELIXIRS
THE SLEEP
HANDBOOK
#1
THE TURMERIC
ELIXIR
INGREDIENTS
½ tsp of grated fresh turmeric
½ tsp of grated ginger
½ tsp ground nutmeg
½ tsp ground cinnamon
½ tsp ground cardamom
3 peppercorns, whole
1 tsp raw honey, maple syrup, or agave nectar
1 cup coconut milk
PREPARATION
Combine all the ingredients in a small
saucepan and bring to a simmer.
Let the mixture simmer for two minutes,
then remove from the heat.
Allow to cool, then strain the mixture and
discard the remains.
Enjoy an hour before bedtime for a restful
night of sleep!
#2
THE HIBISCUS
ELIXIR
INGREDIENTS
Sleep Tea
Ingredients
1/4 teaspoon dry ginger/ ½ inch fresh ginger
1 clove crushed
¼ teaspoon licorice powder
¼ teaspoon hibiscus petals
1 green Cardamom
1 cup boiling water
PREPARATION
Mix the ginger, clove, licorice, hibiscus,
and cardamom together.
Add the boiling water to the herb and
spice mixture.
Steep for 5 minutes, covered.
Strain and discard the herb and spice
mixture and enjoy hot.
#3
THE
ASHWAGANDHA
ELIXIR
INGREDIENTS
1 teaspoon Organic Ashwagandha powder
¼ teaspoon turmeric powder
1 pinch of black pepper
¼ teaspoon nutmeg
150 ml of almond milk
Honey for taste if required
PREPARATION
Add all the contents together with almond
milk and heat it while stirring. Allow it to
cool down to lukewarm temperature and
consume at bedtime
#4
THE BANANA
ELIXIR
INGREDIENTS
2 cups purified water
1 whole organic banana, sliced
1- inch ginger knob, peeled and cut into slices
1 cinnamon stick
2 anise stars
2–3 cloves
PREPARATION
Add all the ingredients into a medium
saucepan and bring to a boil over medium
heat.
Simmer for 10 minutes, then strain and
drink warm.
#5
THE
LAVECHAMO
ELIXIR
INGREDIENTS
16 ounces milk regular or non-dairy
1 tablespoon dried chamomile buds or two
chamomile tea bags
2 heaping teaspoons dried lavender buds
1-2 teaspoons raw honey or maple syrup
1/4 teaspoon pure vanilla extract optional
PREPARATION
eat milk in a small pan until very hot,
being careful not to let it boil.
Add the chamomile and lavender to the
hot milk. Let steep for 5-10 minutes, then
strain the mixture into a mug. Sweeten
with raw honey or maple syrup and add
vanilla extract, if desired.
#6
THE TURMERIC
ELIXIR #2
INGREDIENTS
2 cups milk of your choice (whole, coconut,
almond, etc.)
1 1/2 tsp. ground turmeric
1/2 tsp. cinnamon and pepper to taste
1 1-inch piece of fresh, peeled ginger
1 tbsp. honey or maple syrup
PREPARATION
Warm the milk, turmeric, cinnamon, ginger, and honey or
maple syrup in a small saucepan until it simmers hot.
Whisk well to dissolve spices and divide into two mugs.
Golden milk for sleep
fights inflammation
protects against oxidative damage and sleep deprivation
promotes relaxation and lowers anxiety levels
10
POWERFUL
SLEEP
HACKS
THE SLEEP
HANDBOOK
#1-#5
DIGITAL DETOX
1. Make your bedroom a
radiation free zone.
2. Chuck out the
electronic devices.
BATH
1. Hot/ warm water bath
preferably with epsum
salt
MASSAGE
1. Massaging your feet
either with ghee or
sesame me or
Ayurvedic oil.
2. Putting pure, organic,
natural, Indian, A2 ghee
3. in your naval.
PREPARE YOUR 60 MIN

BEDTIME RITUAL
1. We have a journal for
you
2. Customise your agenda
and schedule it.
SPIRITUAL DOSE
1. Listen to a spiritual
discourse podcast.
2. Read a religious
scripture
#6-#10
WORK AT HOME?
1. No work in the
bedroom
2. No work at all, 60
minutes prior to bed
NEAR & DEAR

1. Spend time with your
loved ones in casual
conversation
FOOD
1. Have dinner at least 2-
3 hours before
bedtime
2. Keep your dinner light
3. Avoid water 2 hrs prior
to bedtime
EMOTIONAL DETOX
1. Laugh a lot with family &
friends
2. Avoid arguments.
3. Avoid serious
conversations
SOLAR POWER
1. Get sufficient
sunlight in the day.
#11-#12
FITNESS
1. Make it a point to
exercise daily.
2. Avoid heavy workouts
2 hrs prior to
bedtime.
3. a Yoga Class
membership would
greatly benefit
4. Definitely walk
atleast 30-45 min
daily
POWER OF SANKALPA
1. Offering daily positive
sankalpas just before
sleep
2. An affirmation guide
included in this book
THE
SCIENCE
OF SLEEP
THE SLEEP
HANDBOOK
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
What
happens to
YOU when
you don't
sleep
enough?
THE SCIENCE
CIRCADIAN
RHYTYM
THE SCIENCE
EEG GRAPH
DURING
SLEEP
SLEEP
AFFIRMATIONS
THE SLEEP
HANDBOOK
SLEEP
AFFIRMATIONS
I get very good sleep
daily.
Because of the deep

restful sleep I get daily,
my immunity is high and
my body is healthy and
youthful.
Because of the deep

my body, mind and
emotions get healed, de-
toxified, recycled and
rejuvenated daily.
Because of the deep

my efficiency,
productivity and
creativity at work is very
high.
Because of the deep

my personal life is
balanced with a beautiful
harmony and total
fulfillment in my
relationships.
I am grateful to the universe/higher

power/divine/Guru for blessing me with such a
deep restful sleep daily.
BUY ONLY
NATURAL OR
ORGANIC
website: srisritattva.com
coupon code: LAXMI1305
Contact:
7972052171
NILAY
THANK
YOU..
GOOD NIGHT!
THE SLEEP
HANDBOOK

sleep

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sleep

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BONUS E-BOOK

PREPARE YOUR 60 MIN

NEAR & DEAR

Because of the deep

Because of the deep

Because of the deep

Because of the deep

I am grateful to the universe/higher

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