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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

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The statements found within these pages have not been evaluated by the Food and Drug Administration. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. Medical advice must only be obtained from a Medical Doctor.  Complete Disclaimer.  Privacy policy.


Contact Info

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

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

Contact Info:
Office: (805) 308-3480 - Call anytime.
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