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  • Keep the temperature in your bedroom no higher than 70 degrees F (ideally between 60-68 degrees F. Get much colder or hotter and your sleep will be impaired.
  • Don't us syntactic blankets or heating blankets. Use wool blankets - wool regulates your body's temperature.
  • Avoid caffeine and eliminate alcohol, particularly at night.  Alternatively, have green tea in the day and tulsi tea in evening.
  • Exercise regularly, but not near bedtime.  Regular active exercise during the day and mild exercise before retiring at night enhances the quantity and the quality of sleep. Yoga helps in a majority of cases.
  • Take a hot bath with about ½ to 1 cup of Epson salts and relaxing aroma therapy oils like chamomile, lemon balm, lavender etc.
  • Milk is very valuable in insomnia. A glass of warn RAW milk, sweetened with raw honey and organic nutmeg, should be taken every night before going to bed in treating this condition. It acts as a tonic and a tranquilizer.  The Nutmeg has a 4-6 hour delayed sedative effect.
  • A sesame oil massage on the feet in the evening has proven very effective to induce sleep.
  • Include daily regular practice of any relaxation method, meditation technique or prayer.
  • Follow the technique of slow and deep-abdominal breathing every time you feel anxiety or stress building up.
  • Cultivating the art of doing things slowly, particularly activities like eating and walking.
  • If you can, slowly start limiting your working day hours and the working week and avoiding setting unrealistic targets.
  • Cultivate a creative hobby like playing an instrument, gardening, reading or doing handcrafts. Spend some time daily with your hobby to greatly reduce stress and improve your quality of life.


Additionally, nutritional needs should be address as nutritional deficiencies such as magnesium can significantly impact sleep and anxiety levels.  Some foods such as chocolate can be too stimulating.

The best news for someone with a sensitive nervous system is that the sedatives and nervines in herbal teas and formulas are very effective in sedating the mind and body.   However,  a holistic approach with some dietary improvements, changes in lifestyle and daily herbal therapy works well, in most cases.

Details about Khabir's Home based Insomnia Therapy.

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Khabir Southwick is available for [face-to-face] consultations in Ojai California or remotely by phone or Skype worldwide. Click here to request for more information.

Call 805-308-3480 for more information or to leave a message. For general inquires: email

Disclaimer: Khabir Southwick is not a medical doctor. The opinions expressed in Khabir's articles, videos and this website reflect his experience and understanding of the subject mater.  Services and programs promote health, healing and well-being and  are not intended to diagnose, treat or cure any pathological disease.  Khabir Southwick is not intending to provide medical advice or offer a substitute thereof, and makes no warrant, expressed or implied with respect to any product, service or therapy, whatsoever.   Furthermore, he does not sell any nutritional supplements, vitamins or resell other products.   (He provides loose [herbal] teas and [Indian] spices and herbal formulations (not in capsules).  Pictures of other products on this website are not for sale directly and information will be provided to where other products can be purchased.) See Complete Disclaimer. *No statement on this website has been reviewed or approved by the United States Food and Drug Administration (FDA) or the Federal Trade Commission. Privacy policy.


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723 Fernando St. Ojai - Business licence #8111 (by appointment)

Mailing Address:
226 W. Ojai Ave. Ste 101-177 Ojai, CA 93023

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