Be healthy, happy and holy -­­­­­ sleep by 10 P.M

By HH Mahanidhi Swami

This short essay based on scientific research, is presented to help aspiring Krsna devotees recognise the need to take rest early each night (latest by 10 p. m.) and to rise by 4 a. m. each morning in order to chant the Hare Krsna Mahamantra and attain the perfection of human life.

Special thanks goes to Kirti Mataji for I-net researching the topic of sleep and providing the printed scientific reports and conclusions which form the basis of this article. After conducting hundreds of experiments on sleep and health, the world's leading scientists have discovered that to keep optimum health, one should sleep early and rise before sunrise. The best hours of sleep for your body are between 10 p. m. and 6 a. m. going to bed at 11 p. m., 12 p. m. or 1 p. m. is extremely harmful to human health, and is a direct cause of many modern "killer diseases" such as heart disease and cancer.

Nature acts and moves according to precise rhythm cycles influenced by the rotation of the earth, sun and moon. Daily the sun rises and sets, the seasons come and go, the moon waxes and wanes, and the ocean tides rise and fall. The function of sleeping and wakefulness is part of this natural rhythm. In Nature, one finds that the animals and plants are awake and asleep in tune with these rhythms. human beings also have natural rhythms.

Our human bodies, like Mother Nature, function according to natural cycles, body rhythms commonly called the internal body clock or the biological clock. Disruptions of the natural functions of our biological clock due to improper habits and incorrect sleeping patterns cause many different diseases. When our bodies are out of balance and not functioning in harmony with nature, nothing seems to feel right. This is because hormones, chemicals and neurotransmitters that determine our energy levels, vitality, and how we feel, sleep and eat are out of sync. In other words, we are imbalanced and out of tune with our biological clock and going against the natural harmony established by mother nature. Prior to the widespread use of electricity, as seen in Indian villages fifty years ago, people would go to bed shortly after sunset, as most animals do and which Nature intended for humans as well. The best hours of sleep for your body are the hours of 10 p. m. – 6 a. m.

These hours and what your body is naturally programmed to do during these hours (see chart below), are governed by the movements of the sun and the 24-hour natural rhythm cycle of your internal body clock – both of which are beyond your control. During these times (10 p. m. –6 a. m.), human body is designed to be at a state of rest, repair, detoxification (elimination of waste products and poisons) and rejuvenation. Our bodies are produced by Mother Nature. If we act foolishly and go against the natural order and design of our body, we will pay the price by getting various diseases and problems. For example, if your body is overtaxed digesting a heavy late meal or you are up late (after 10 p. m.) working, playing, watching TV or computer, your vital body energy is focused there and not available for rest and rejuvenation. The biological clock and your internal organs The main internal organs of your body work according to a "Time Schedule". Knowing how your body works can help you regulate your schedule in order to attain the optimum level of health and well-being.

9.00 p. m. – 11.00 p. m. : At this time, your body eliminates toxic chemicals from the immune system (lymph nodes).**It is best to be sound asleep by 9 p. m. or 10 p. m. for your body to properly execute this important function.
11.00 p. m. – 1.00 a. m. : This is the time your liver eliminates poisons and rejuvenates itself.**It is best to be sound asleep by 9 p. m. or 10 p. m. for your body to properly execute this important function. 12.00 midnight – 4.00 a. m. : this is the time your bone marrow produces blood.**
1.00 a. m. – 3.00 a. m. : This is the time your gall bladder eliminates toxins and rejuvenates itself.**
3.00 a. m. – 5.00 a. m. : This is the time your lungs eliminate toxins and rejuvenate themselves.**
5.00 a. m. – 7.00 a. m. : This is the time your colon eliminates poisons and rejuvenates itself. This is the proper time to empty your bowel.**
7.00 a. m. – 9.00 a. m. : This is the time that vitamins, minerals, proteins and nutrients are absorbed in your small intestines. You should definitely eat breakfast at this time.** Global scientists have concluded that everybody should go to bed early (falling asleep by 10 p. m.) to obtain Quality Sleep, which will ensure proper physical regeneration. When you co-operate with your internal biological clock and allow Nature to take her course, you will feel refreshed, joyful and energized when you wake up (by 4 a. m., of course!). Going to bed before 10 p. m. is essential to keep the human body in tune with Nature and to remain healthy, happy and holy. material scientists have concluded that the average human being needs 8 hours of sleep per day, which is best obtained by sleeping between 10 p. m. – 6 a. m. when you follow the spiritual path, however, by eating sattvik vegetarian Krsna prasada, your body becomes sanctified. And by chanting the Hare Krsna Mahamantra and engaging in Krsna's devotion, your mind becomes purified, pacified and relaxed. Although, most people require 8 hours daily sleep, Krsna devotees usually only need
6 hours daily rest to maintain ideal health because their spiritual practices produce tremendous physical and mental peace, purity and internal harmony.

Besides, all sincere devotees want to follow the teachings of the scriptures and saints like his Divine grace Srila Prabhupada, who said, "In this Krsna conscious movement, we request everyone to rise early in the morning by Four A. M." (NOI Pg. 34). Someone may think the Srila Prabhupada phrase, "Krsna conscious movement" refers only to ISKCON temples and the devotees living therein, and it does not apply to anyone living outside the temples in their own homes or apartments. This is incorrect! Actually, Srila Prabhupada is saying that "Everyone should rise by 4 a. m."

In other words, if you are conscious, alive and serious about moving towards Krsna and attaining pure love of God then you are, regardless of where you live, in the Krsna conscious movement. Aspiring practitioners of Krsna consciousness and initiated devotees should remember that rising by 4 a. m. and chanting the Hare Krsna Mahamantra between 4 a. m. and 7 a. m. is an absolute requirement. Everyone must follow this golden rule to be mentally happy and progress nicely in spiritual life. It is a fact – early to bed, early to rise, makes one healthy, wealthy and wise. of course, to rise by 4 a. m or before, you must sleep early. Practice makes perfect.

You have to try sincerely to change your schedule and work towards this goal of taking rest at 10 p. m. and rising at 4 a. m. We hope this short essay will help the devotees understand the extreme importance of sleeping and rising early in order to realize the full potential of this rare and valuable form of human life. Our heartfelt desire is that each and everyone of you will live long healthy life full of Krsna conscious happiness, and attain the ultimate perfection of Radha Govinda's eternal loving service in the groves of Vrndavana.

Scientific tips for good rest

1. Cave – Like darkness: The bedroom should be pitch-black, so you can't even see your hand in front of your face, which means no bright lights, clock lights or any light coming in from the windows. why? When we sleep in total darkness, the human brain produces a hormone called melatonin. Melatonin is an important antioxidant which protects our DNA structure and prevents cancer. Tests prove that even a small amount of light hitting the skin almost immediately shuts off the production of melatonin. Therefore, scientists say, never turn on the light should you need to get up from sleep and go to the toilet. And as everyone knows, black (Syama) is beautiful!
2. Daily go outside and get natural sunlight: This helps regulate your biological clock and increases the production of melatonin, which promotes well-balanced sleeping patterns.
3. Daily exercise: At least thirty minutes a day will help improve the quality of your sleep.
4. Avoid bright lights: One should avoid keeping bright lights on inside the house before going to bed. At this time, bright light hitting the eye disrupts the bio-rhythm of the pineal gland and shuts off your melatonin production.
5. Hot shower before bed: This relaxes the body and helps you fall asleep quickly.
6. Sleep as early as possible: You should be in bed and asleep by 10 p. m.
7. Wear Socks to Bed.
8. the bedroom should be free from electromagnetic field: Do not keep a TV, computer or any other electronic item in your bedroom because they create strong electromagnetic field which disrupts the quality of your sleep.
9. Fresh Air: Open the window at least a crack to get fresh air to circulate while sleeping.
10. Avoid fluids: Do not drink any fluids two hours before sleep.
11. Sleep Regulation: Get up and go to sleep at the same time everyday. If you are up late one night, still rise at your usual time and nap later in the day.
12. Daytime Nap: If one needs to take a nap in the day, it should not be longer than one hour for optimal rejuvenation, rest and repair. If you nap longer, it will disrupt the night-time sleep quality.
13. Avoid Noise: Because it disrupts sleep.
14. Hot Water Bottle: To relieve tension and anxiety, place a hot water bottle between the navel and the bottom of your ribcage.
15. Head Massage: To relax before sleeping.
16. Foot Rub: Rub ghee or sesame oil on the bottom of your feet and promote restful sleep.
17. Read Sastras: Everyone knows that reading Srimad Bhagavatam or chanting Hare Krsna is a guaranteed method of instant sleep!!

9. He who for one year eats his meals silently (inwardly meditating upon the Lord's prasadam); attains to the heavenly planets for a thousand crore of years. ( Note: one crore equals ten million)

10. The student (brahmacari) should completely renounce the following eight things -- his lust, anger, greed, desire for sweets, sense of decorating the body, excessive curiosity, excessive sleep, and excessive endeavour for bodily maintenance.

12. He alone is a true brahmana (dvija or "twice-born") who is satisfied with one meal a day, who has the six samskaras (or acts of purification such as garbhadhana, etc.) performed for him, and who cohabits with his wife only once in a month on an auspicious day after her menses.

13. The brahmana who is engrossed in worldly affairs, brings up cows and is engaged in trade is really called a vaishya.

16. The brahmana who destroys a pond, a well, a tank, a garden and a temple is called amleccha.

17. The brahmana who steals the property of the Deities and the spiritual preceptor, who cohabits with another's wife, and who maintains himself by eating anything and everything s called a chandala.

18. The meritorious should give away in charity all that they have in excess of their needs. By charity only Karna, Bali and King Vikramaditya survive even today. Just see the plight of the honeybees beating their legs in despair upon the earth. They are saying to themselves, "Alas! We neither enjoyed our stored-up honey nor gave it in charity, and now someone has taken it from us in an instant."

The person who has not at any time received the dust of the feet of the Lord's pure devotee upon his head is certainly a dead body. And the person who has never experienced the aroma of the tulasī leaves from the lotus feet of the Lord is also a dead body, although breathing.

Bhagavad-gītā As It Is 5.8-9

naiva kiñcit karomīti

yukto manyeta tattva-vit

paśyañ śṛṇvan spṛśañ jighrann

aśnan gacchan svapan śvasan

pralapan visṛjan gṛhṇann

unmiṣan nimiṣann api

indriyāṇīndriyārtheṣu

vartanta iti dhārayan

SYNONYMS

na — never; eva — certainly; kiñcit — anything; karomi — I do; iti — thus; yuktaḥ — engaged in the divine consciousness; manyeta — thinks; tattva-vit — one who knows the truth; paśyan — seeing; śṛṇvan — hearing; spṛśan — touching; jighran — smelling; aśnan — eating; gacchan — going; svapan — dreaming; śvasan — breathing; pralapan — talking; visṛjan — giving up; gṛhṇan — accepting; unmiṣan — opening; nimiṣan — closing; api — in spite of; indriyāṇi — the senses;indriya-artheṣu — in sense gratification; vartante — let them be so engaged; iti — thus; dhārayan — considering.

TRANSLATION

PURPORT

A person in Kṛṣṇa consciousness is pure in his existence, and consequently he has nothing to do with any work which depends upon five immediate and remote causes: the doer, the work, the situation, the endeavor and fortune. This is because he is engaged in the loving transcendental service of Kṛṣṇa. Although he appears to be acting with his body and senses, he is always conscious of his actual position, which is spiritual engagement. In material consciousness, the senses are engaged in sense gratification, but in Kṛṣṇa consciousness the senses are engaged in the satisfaction of Kṛṣṇa's senses. Therefore, the Kṛṣṇaconscious person is always free, even though he appears to be engaged in affairs of the senses. Activities such as seeing and hearing are actions of the senses meant for receiving knowledge, whereas moving, speaking, evacuating, etc., are actions of the senses meant for work. A Kṛṣṇa conscious person is never affected by the actions of the senses. He cannot perform any act except in the service of the Lord because he knows that he is the eternal servitor of the Lord.

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Chanting in between words

(Kadamba Kanana Swami, 21st November 2012, Cape Town, South Africa)

We hear about some of the acaryas and what amazing personalities there were. For years, we heard about Srila Prabhupada's god-brother, Akincana Krsna Das Babaji. He was the only disciple of Srila Bhaktisiddhanta Saraswati Thakura who was given 'babaji' by Srila Bhaktisiddhanta. Well, the babajis are really meant to get involved in bhajan while the sannyasis preach. When you are preaching you don't always have time for bhajan; that is a fact!

But the babajis they withdraw from preaching and get absorbed in bhajan. Somehow or other, I never met Akincana Krsna Das Babaji. But then this time (while in India), somehow I got a tape, a recording of a conversation between Prabhupada and Akincana Krsna Das Babaji. And it was very interesting because on this tape, there was a conversation going on and Akincana Krsna Das Babaji was just constantly chanting Hare Krsna and in between he would speak words. He would say something like:

'Well, they want to… Krsna Krsna… to go to such and such place… Hare Krsna, Hare Krsna.'

He was chanting in between words, at all times, just putting in the maha-mantra constantly. It was impressive and he was very impressive. I had heard before that he was always chanting but then, on the tape you could hear how he was always chanting, even in between speaking.

That day, it was easier to chant kartik rounds… by just hearing someone like that who is so absorbed in chanting, then immediately my chanting also became surcharged with energy!

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From moment to moment

(Kadamba Kanana Swami, 21st November 2012, Cape Town, South Africa)

Spiritual life is interesting because we are meant to surrender and come to a point where we commit for a lifetime. But how can we commit for a lifetime when we don't know what a lifetime is going to do to us? A lifetime comes with endless surprises! How can we see over a lifetime? So, how can one think: 'I'm going to give my life, is it realistic?'

Yes, we think we are going to give our life and then we can only deal with it from moment to moment. So, this moment is for Krsna, 'All right got this one in.'

The next moment is also for Krsna and each time again, we have to choose for Krsna. Of course, sometimes we choose a little more for Krsna and at other times a little less. Sometimes, we choose for Krsna whole-heartedly with enthusiasm and at other times we choose for Krsna routinely, with a half-hearted attempt. But even with a half-hearted attempt, at least we choose for Krsna. Of course with a half-hearted attempt, it is like opening the window on a cold-stormy-rainy Cape Town day – you're going to get some water inside, that's for sure.

So, a half-hearted attempt is a bit like that, you're going to get wet anyway and then later on, we have to mop it all up. Hare Krsna, Krsna, Krsna… Struggle, struggle again, until everything gets a little dry and then we get more inspired. So like this, it is not free of struggle but that mercy is very much there and around us and entering into our life more and more, and the relationship with that mercy is deepening  with time. And even if we cannot do everything, it does not matter, the mercy just enters into our life!

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Remembering Krsna – part 1

(Kadamba Kanana Swami, 21st November 2012, Cape Town, South Africa)

I have very little capacity when it comes to sādhana-bhakti or devotional service in practice. My capacity is not very great.

That is of course not uncommon because after all:

'prāyeṇālpāyuṣaḥ sabhya
kalāv asmin yuge janāḥ
mandāḥ sumanda-matayo
manda-bhāgyā hy upadrutāḥ,' (SB 1.1.10)

It says that in the age of Kali, everyone's capacity is very small and everyone is always disturbed. So I'm trying not to be. I'm trying to absorb myself in thoughts of Krsna and in remembering that Krsna is the Supreme Lord. I'm trying to remember that the material world is not really important. I'm trying to remember that whatever happens here is very secondary. So, all the so-called ups and downs in life, I'm trying to remember that they are actually very insignificant. The real thing is the spiritual world and whatever goes on in my relationship with Krsna is what I'm trying to remember. Sometimes better, sometimes worse, sometimes I'm remembering with great relish and great inspiration. Sometimes I'm remembering while the waves of material existence are tossing me around, I'm still remembering but also feeling the intensity of the waves of the material life, and in this way, I'm remembering Krsna at different points in time.

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On blindly following tradition

(Kadamba Kanana Swami, 15 September 2012, Pretoria, South Africa, Initiation lecture)

There is a story which I like to tell. It is about a marriage ceremony and during the marriage ceremony everything was arranged perfectly. You know how people get into their marriages. It was this big thing and everything was there at the last minute. And then… suddenly… believe it or not… a black cat (appeared)… oh my God… black of all colours… a black cat… bad luck… inauspicious! So, what to do?

It was at the very last minute. So, the lady who was actually supervising the whole arrangement, the mother of the bride, she just grabbed an empty basket which was used for flowers and put it on top of that cat. And the cat was under basket for the whole ceremony and didn't meow once! Everything went fine. It was a great ceremony.

Thirty years later, it was the brides turn to arrange for the marriage of her own daughter. She made all the arrangements and everything, and then the last inspection… and then, oh my God… we forgot one thing… WE NEED A BLACK CAT! Then they quickly brought a black cat and put it under a basket. Since that time, in every ritual there is a black cat!

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