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Guidelines and Rules to Improve Your Sleep Naturally

By Khabir of Ojai in 2014


  • Remove all stimulants from your diet such as coffee, even decaf, green or black tea and all foods with processed sugar like cakes, cookies & candy (fruit is fine).
  • Get off the computer or TV and out of the work area hours before bedtime. 

Most effective home remedies: 

  • Play relaxing or "sleepy" music. This works very well for children and much better then people think until they try it. 
  • Take a hot bath with about ½ to 1 cup of Epson salts and relaxing aroma therapy oils like chamomile, lemon balm, lavender etc. Followed with a cup of my sleeping tea and some sleeping music most people crash.
  • A warm oil massage on the whole body or just the feet in the evening has proven very effective to induce sleep.
  • Include daily regular practice of any relaxation method such as restorative yoga, meditation, breathing practices or prayer.
  • Make a herbal tea with lavender, chamomilla and/or passionflower. Hops, poppy seeds, scullcap and other herbs can be quite effective.  Contact me for every effective sleeping  products including a strong sleeping tea, sleeping formula (stronger than the tea), relaxing tea, relaxing formula sleeping oil and more.  Details about herbal products. 

Additional guidelines. 

  • Remove power wires and plugs away from your bed and make sure all electrical appliances in the room are off or at least have no sounds of lights.
  • Avoid sleeping on a box spring mattress with a steel frame and use a cotton based futon with a wooden frame or place directly on the floor.
  • Go to bed around the same time each night, ideally around 10 PM.
  • Avoid snacking after dinner and before bedtime, particularly grains and sugars. Don't go to bed hungry or after eating a large meal.  If you have to eat have a high-protein snack like milk, eggs or some seeds.
  • 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 or eliminate alcohol, particularly at night. 
  • 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.
  • Milk is very valuable in insomnia. A glass of warm 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.
  • Follow the technique of slow and deep-abdominal breathing every time you feel anxiety or stress building up.
  • 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.

Insomnia related testimonials.


Khabir Southwick is available for [face-to-face] consultations in Ojai California, Bulverde Texas or remotely by Zoom worldwide.

 Fees and Health Assessment Forms

Call or text 805-858-9222 for more information.  For general inquires: email info @ KhabirsClinic .com

The information on this website, related social media accounts and websites and email newsletters is for educational purposes only. We make no claims that specific nutrition, herbal therapies, diet, or other health-related decisions will cure or mediate any disease or medical condition; this includes cancer, or Sars-CoV-2 (COVID-19). It is recommended that you do your own research and consult your physician before making any decisions on what to do for your health and wellbeing. The information contained herein is in no way intended to provide individual medical advice. Medical advice must only be obtained from a Medical Doctor.  Complete Disclaimer.  Privacy & Covid19 policy.


Contact Info

California Location:
723 Fernando St. Ojai - Business license #8111 Map (by appointment)

Texas Location:

30880 Setting Sun Dr, Bulverde, TX 78163  Map  (by appointment)

Contact Info:
Office: (805) 858-9222


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