Eleuthero: A stamina-enhancing herb widely known for its anti-aging and energy balancing effects.

Ashwagandha: A common Ayurvedic herb for decreasing anxiety, ashwagandha is the main herb in Ayurveda for increasing daytime stamina and consistent nighttime sleep.

Ginkgo: One of the most well-known and effective herbs for enhancing circulation, ginkgo brings blood to the head to increase daytime energy and nighttime slumber.

Magnolia: One of the foremost energy balancing herbs in Chinese medicine, according to research, magnolia bark has been shown to extract improves sleep, mood, depression, and anxiety, especially in menopausal women.

Hingwastak: Based on the famous digestive remedy asafoetida, this combination of eight herbs treats slow digestion and constipation, a core root course of insomnia.

Chyawanprash: The most consumed natural remedy in Ayurveda, this herbal jam is a mixture of 35 herbal ingredients aimed at promoting stamina, immunity, anti-aging, and sexual function.

Willow & cinchona: Willow bark, famous for pain relief, and cinchona bark, famous as a muscle relaxant, combine to form one of the most relaxing duos in traditional medicine.

Kava: This relative of black pepper is a potent relaxant from the South Pacific. Kava root helps tight muscles and assists you in slipping into a cozy sleep.

Triphala: An Ayurvedic formula consisting of the three fruits of amalaki, bibhitaki, and haritaki — often used as an antioxidant and anti-inflammatory, to improve digestion and balance hormones.

Skullcap: One of the most well-known relaxants in Western herbalism, also famous for treating seizures and other nerve disorders.

Valerian: The most widely used sleep remedy in Europe, valerian acts fast and its warming energy snuggles you into sleep for the night.

Red date seed: A temperate weather fruit and the number one sleep remedy from Chinese medicine.

Pumpkin seed: Rich in tryptophan, this precursor to serotonin and melatonin (hormones needed for restful sleep), is also rich in zinc, needed to convert tryptophan to serotonin.

Nutmeg seed: A profound and potent sleep remedy that lasts a full eight hours of deep snooze time.

Why do some people you know sleep like a baby, no matter what, and you’ve struggled with sleep for years? We all deserve to be well rested and energized during the day, yet you may have the genetic profile of an insomniac, which may explain why basic sleep hygiene tips don’t work. What we all need is a customized sleep lifestyle that includes a collection of individualized wellness measures to move beyond counting sheep.

In this first session, K.P. will guide you in the use of ashwagandha, a major long-term sleep activator herb from Ayurveda, to start the sleep system reset. You’ll also discover eleuthero, the first herb to be deemed an adaptogen, to rebalance the hormonal system. In addition, ginkgo, a popular anti-aging herb, will bring blood circulation to the brain, helping to regulate sleep neurotransmitters.

In this session, you’ll:

• Be given a self-assessment questionnaire that will uncover your sleep risks
• Understand how a few simple dietary changes can start you on the road to slumber
• Receive three personalized medical tests that will start your self-assessment of your personal sleep universe
• Learn about three herbs that aid in hormonal regulation and provide long-term daytime energy
• Be given meditations and breathing techniques for deep sleep

In module 2, we’ll continue our journey toward a sleep-positive life program by individualizing all aspects of healthy sleep: lifestyle, habits, diet, herbs, supplements, breathing, meditation, and special tools. Together, we’ll add techniques for the mind and body that will begin to reorganize your personal biochemistry and set the stage for a lifetime of deep, restorative sleep.

Since insomnia and faulty digestion, especially constipation, tend to occur in the same type of person, we’ll learn about hingwastak, a superstar digestive regulating herbal blend. We’ll also use magnolia bark, one of the leading anti-anxiety herbs from Chinese medicine.

In this session, you’ll discover:

• How what you eat and when you eat affect your sleep
• Why the position you sleep in can make a big difference
• Recipes for sleep-healthy foods
• Foods to decline if you want to recline
• The next potent level of natural remedies, breathing, and meditation for sound slee

In module 3, we turn up the intensity, and, together, we graduate to a higher level of potency for sleep remedies. As our bodies get used to the changes we’ve created, we accelerate the process of creating healthy sleep. We’ll add ancient secrets of breathing, meditation, diet, and natural therapies to relax the nerves and balance hormones.

Our core herbal remedies during this class are chyawanprash, a nutritive herbal jam for daytime stamina; triphala, the most used herbal blend in the world; the willow/cinchona blend for profound relaxation; and kava, a potent muscle relaxer from the South Pacific.

In this session, you’ll discover:

• One of the most well-researched herbs for slumber
• The Ayurvedic master formula for balancing and rebuilding the sleep system
• How healthy fats in the diet form the basis of hormone balance
• One of the longest-researched minerals for brain health and calm mood
• A famous cooling breath from yoga to help you calm down and doze

In module 4, we begin to take authority over your life and sleep. We study calming bedtime drinks and get serious about sleep hygiene. We dig deep into the underlying genetic and inherited factors that make you prone to insomnia, and carve out dietary principles to bring the body into sleep balance.

As we expand our trials of sleep remedies, we narrow down and continue to optimize a personalized sleep program with herbs, supplements, and techniques to manage anxiety, racing mind, and digestion.

Our herbal focus is on valerian, the most widely used sleep remedy in Europe, and skullcap, a long-used North American herb for sleep and brain health.

In this session, you’ll discover:

• How to pick the right herb, specifically for you, to fall asleep and stay asleep
• How to separate and treat short-term sleeplessness and chronic insomnia
• How the way your digestive process affects your long-term sleep profile
• The most widely used herb in Europe for sleep victory
• Little-known meditations and breathing techniques to take your sleep to the next level

By module 5, we’ll be digging deep into the heart of the world of great sleep. We’ll expand our focus to include practices for the 24/7 lifestyle, practices that will begin to regulate awake/asleep energies so you can be vibrant during the day and conked out at night. We’ll step up the potency of our sleep herbs, going to the next level of knock-you-out remedies. We’ll learn the ultimate exercise from yoga for taming insomnia — how to do it, when to do it, and how long to practice it.

Module 5 brings us to the poppy family, a group of warming herbs that act quickly to lull you into deep slumber. We’ll also study hops, a famous European relaxant herb.

In this session, you’ll discover:

• An ancient yoga bedtime exercise that will knock you right out
• Foods that regulate brain chemistry so you can produce go-to-sleep hormones
• A special meditation that’s the basis of all yoga mind-clearing techniques
• Personal self-massage techniques to control insomniac energies
• How keeping your tissues moist and rinsed inside helps you sleep

In module 6, we again go up a notch to elevate our sleep game. We’ll stabilize exercise, daily schedule, when and what to eat, introduce special breathwork, and heighten individual sleep diets. We’ll adjust herb and supplement remedies to dial in ideal sleep. As the program gels for each participant, we’ll sort out the individual details and get everyone on the right path to nightly slumber.

This module will introduce us to red date seed, the foremost sleep remedy from Traditional Chinese Medicine; and theanine, an amino acid from green tea that gives this tea such a relaxing character.

In this session, you’ll discover:

• How your body blueprint influences your sleep, and which foods make it better or worse
• When and how to eat your meals for great sleep every night
• A therapeutic breathing practice for super sleep
• The number one Chinese medicine remedy for sleep
• How an anti-inflammatory diet is the secret to sleep for some people
• An extract from green tea that will rock your sleep world

By module 7, we’ll each have designed a personalized sleep program that includes lifestyle, sleep habits, diet, herbs, supplements, breathing, meditation, and many other techniques. During this module, we put the icing on the cake and finalize any details, while introducing the most potent tools yet.

Nutmeg, the most potent herb in the series, is our herb of choice here. Nutmeg, used correctly, in the correct dose and preparation, brings a solid eight hours of deep sleep.

In this session, you’ll discover:

• The most potent sleep remedy in this class, a gift from South Asia
• Modern technologies for the bedroom—which work and which do not
• The ultimate sleep hygiene for the bedroom environment
• The most powerful sleep supplement available today
• The most potent breathing practice in all of yoga

About K.P. Khalsa

Karta Purkh Singh Khalsa, Yogaraj (Ayurveda), AD, DN-C, RH, LMT, NCTMB, has 48 years of experience in holistic medicine, and is one of the foremost natural healing experts in North America.

He’s President Emeritus of the American Herbalists Guild, is nationally credentialed to teach herbalism, yoga, and Ayurvedic massage, and is one of the first nationally certified instructors of Kundalini yoga in the United States.

K.P., who holds a doctorate in Ayurveda, is a professor at Massachusetts College of Pharmacy, a founding faculty in the Ayurvedic Sciences program at Bastyr University, and a faculty member in the Botanical Medicine Department at the National College of Natural Medicine, where he trains naturopathic medical students and teaches Ayurveda.

He’s written or edited 30 books, including major works on Ayurveda, Chinese medicine, and physiology. His latest book, The Way of Ayurvedic Herbs, co-authored with Michael Tierra, brings Ayurveda to life in an understandable and practical way.

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