10 TIPS

for DEEP,
REJUVENATING,
AGE-REVERSING
SLEEP
Timely advice from world-renowned success and performance expert Debra Poneman
and award-winning Harvard-trained mind/body researcher Ronnie Newman

© Debra Poneman 2021 • www.YesToSuccess.com

 TIPS for DEEP, REJUVENATING,
10
AGE-REVERSING SLEEP
Timely advice from world-renowned success and performance expert Debra Poneman
and award-winning Harvard-trained mind/body researcher Ronnie Newman

D id you know that 68% of people in Western industrial countries have

trouble falling asleep and/or staying asleep? And one of the most
common sleep-related complaints people have is that they don’t feel
refreshed when they wake up. They report that they lack clarity and energy
and end up dragging through the day. In fact, this is such a common
complaint that the medical community has developed a formal name for it:
EDS, which stands for excessive daytime sleepiness.

It’s no secret that sleep is an essential function that allows our bodies and
our minds to recharge, leaving us refreshed and alert. High-quality sleep
also helps the body remain healthy and stave off disease.

Sleep affects almost every type of tissue and system in the body including
the brain, the heart, and the lungs. Quality sleep also promotes a healthy
metabolism and a happier mood. Research shows that both a chronic
lack of sleep and poor-quality sleep increase the risk of wide-ranging
disorders including high blood pressure, stroke, cardiovascular disease,
diabetes, depression, obesity, and even early death.

Without enough high-quality sleep, your brain simply cannot function

properly. Lack of sleep impairs your ability to concentrate, think clearly,
process and store information, and learn. It’s been proven that without
adequate sleep, you can’t form or maintain the pathways in your brain that
let you remember things—even things you heard five minutes before!

Poor sleep not only puts you at increased risk for disease, but research
also shows that those who sleep poorly have twice the possibility for
developing dementia and Alzheimer’s.

The problem of sleeplessness has reached unprecedented heights, but

here are ten tips you can implement right now to increase the odds of a
blissful night’s sleep with energy and clarity throughout the day.

© Debra Poneman 2021 • www.YesToSuccess.com

 1 LIGHTS OUT BY 10:00 P.M. WHEN
you sleep makes a difference! Some
sleep experts say that it’s even more
important than how long you sleep.
During sleep you produce a hormone
that affects brain function and mood
as well as physical endurance and
immunity. It also increases skin elasticity,
stimulates fat burning, and increases muscle mass and bone density.

The really good news is that you can increase your production of this
hormone by a factor of fivefold depending on when you go to sleep.

Peak hours for producing this hormone are between 10:00 p.m. and
midnight. So if you want to optimize production of the hormone that
enhances your immunity and strengthens your mind, body, and youthful
radiance, whenever possible, go to bed no later than 10:00 p.m.

2 PULL THE SHADES AND SLEEP IN A DARK BEDROOM. Darkness triggers

the production of the sleep hormone melatonin. Melatonin is a hormone
released by the pineal gland. It helps your body know when it’s time to sleep
and when it’s time to wake up.

Your body makes more melatonin at night when the sun sets. Melatonin
levels drop in the morning when the sun rises.

If there’s too much light in your room while you’re sleeping, it suppresses
your production of melatonin. For the greatest melatonin production,
blackout curtains or shades are ideal.

3
TURN OFF YOUR COMPUTER AT LEAST NINETY MINUTES BEFORE YOUR
HEAD HITS THE PILLOW. The light emitted from LED screens (think TVs,
computers, smartphones, and video games) produce what’s
called blue light. Blue light is interpreted by the brain
as daylight. Exposure to high levels of blue light
close to bedtime can suppress the production
of melatonin, so it’s a good habit to turn
these devices off at least ninety minutes
before your head hits the pillow.

© Debra Poneman 2021 • www.YesToSuccess.com

4 FEEL THE SUNSHINE WHENEVER POSSIBLE DURING THE DAY! Sunlight
exposure helps set the circadian rhythms and counteracts the negative
influence of indoor artificial lighting. A circadian rhythm is an internal clock
that runs constantly, cycling between alertness and
sleepiness. You may have heard of it as the sleep-
wake cycle because it helps regulate sleep
patterns.

One way you can reset your circadian rhythms

is by getting thirty minutes of outdoor sun
exposure. It would be great if you could do
this upon waking, but if not, as early in the day
as possible. Some ideas for extra time in the
sun include doing your morning yoga, breath
practice, or meditation in the sun. You also can
eat breakfast on your patio if you have one, or
take a morning walk.

The more sun exposure you get during the day, the greater the melatonin
you’ll produce at night.

NOTE: We do recommend limiting direct sun exposure to your face and

using a broad spectrum UVA/UVB product with a minimum of SPF 25 to
protect your skin.

5 TAKE A WARM BATH RIGHT BEFORE BED. Believe it

or not, taking a warm bath actually cools your core
body temperature once you’re out of the tub,
which allows you to get a deeper night’s sleep. We
recommend adding magnesium (aka Epsom salts)
to your bath to help relax your muscles.

You can also add soothing bath oils for relaxation-

inducing aromatherapy. Lavender is always at the
top of our list, but other calming oils include chamomile,
frankincense, ylang ylang, and citrus (lemon, grapefruit, or wild orange).

6 SIP A CUP OF WARM MILK BEFORE BED. This ancient Ayurvedic remedy is
very effective for combatting insomnia. Warm milk has certain peptides
that help lower cortisol (the stress hormone) and support sound
sleep. A little raw honey, saffron, nutmeg, or a few poppy
seeds are known to be calming additions.

© Debra Poneman 2021 • www.YesToSuccess.com

7 TAKE SHORT NAPS. Research at the Harvard
School of Public Health found that people
who took at least three naps a week reduced
their risk of death from heart disease by
37 percent. And according to the Institute
for Functional Medicine, napping can boost
your immunity and increase your alertness,
productivity, and cognitive performance.
However, don’t nap for more than twenty
minutes and don’t take your nap later than mid-
afternoon, or this may interfere with your ability to fall asleep at night.

8 SLEEP WITH YOUR HEAD TO THE EAST OR SOUTH. Michael Mastro, the
leading expert on Vastu in the West (think “Indian feng shui”), says, “We
never sleep with our head to the north, because positive magnetic energy
comes from the north pole, and our body is a magnet with
positive polarity in our head, so this is like bringing two
positive ends of magnets together. Hence, they repel each
other and disturb blood flow, circulation, and digestion,
which does not give restful sleep. Sleeping with the top of the
head facing in the southern direction, especially if you have
health issues, is very beneficial. These recommendations don’t
change in the Southern Hemisphere.”

Michael adds that having the top of your head facing east is equally
beneficial as south.

According to Vastu, sleeping with one’s head to the west can lead to restless
and disturbed sleep, nightmares, and even increase one’s tendency toward
anger or violence.

9
AVOID SLEEPING PILLS! Sleeping pills may reduce sleep-onset time and
increase hours slept, but they don’t produce deep sleep. That’s why so many
people report having a “hangover” or feeling like a “zombie” the next day.
Sleeping pills can also be habit-forming and can have long-term health
risks. Most sleeping pills are classified as “sedative hypnotics” and include
benzodiazepines, barbiturates, and various other hypnotics.

Thus, if you must use them, it is recommended that you use them for the
shortest duration possible and instead find and fix the root cause for
your sleep issues. (Please consult your physician in regard to your own
personal medical needs.)

© Debra Poneman 2021 • www.YesToSuccess.com

 NATURAL SLEEP AIDS

There are many natural sleep aids available today that are effective with
very few side effects. In the following list of natural sleep aids, side effects
were only reported anecdotally or in a handful of studies, or they were
only observed in people who received very high doses. Please consult
with your physician for any possible negative side effects from any of our
recommendations.

• Valerian root—an herb usually taken in pill form

• P
 assion Flower—a perennial climbing vine usually taken in
pill form that is also effective for anxiety
• G
 lycine—an amino acid found in protein-rich foods like
meat and fish. Taken as an oral supplement, it not only
helps you to get a good night’s sleep but also strengthens
collagen and elastin in your muscles and skin and contributes to
a healthy metabolism.
• G
 inkgo biloba—According to studies, consuming around 240 mg of
this natural herb thirty to sixty minutes before bed may help reduce
stress, enhance relaxation, and promote sleep.
• L
 -theanine—An amino acid found in tea leaves, most often taken in
supplement form; it is known to help with relaxation, concentration,
and sleep.
• C
 hamomile—the most common tea to help you sleep.
One cup before bedtime acts as a mild sedative.

We hope you’ve found these tips helpful and that they lead to your
enjoyment of blissful, rejuvenating, age-defying sleep . . .

And if you still need a boost in the sleep department, we have one more
important tip for you!

10 GIVE THANKS FOR ALL THE GREAT THINGS THAT HAPPENED THAT DAY.
No kidding! Instead of counting sheep, try counting your blessings. Thank
source/spirit/the God of your understanding for that sweet interaction you
had with your brother, the great haircut you got, the opportunity you had to
volunteer at the local food pantry, the funny email you received from your
friend from high school, the commercial saying Bridgerton will be back next
month, and the fabulous salad you had for dinner . . . and . . . Z Z Z z z z z z z z z z z

© Debra Poneman 2021 • www.YesToSuccess.com

 Meet the Authors
DEBRA PONEMAN has been teaching
her Yes to Success Seminars around
the world for the public and in
corporations for more than forty years.
Tens of thousands have benefitted
from her knowledge and techniques
on how to live a high-performance,
optimally successful, and happy life.
Her courses always include how to
create the basis to success: vibrant
good health.

RONNIE NEWMAN is an award-

winning Harvard-trained mind/body
researcher with decades of experience
lecturing and teaching around the
world. She has been published in
numerous peer-reviewed journals on
the power of meditation, the breath,
and other modalities to decrease
stress and increase happiness, clarity,
and longevity and slow down—and
even reverse—mental and physical
decline.

Ronnie and Debra are committed to your health and longevity.

Meet them LIVE during one of their free upcoming webinars where they will be sharing:

Secrets to Slowing and Reversing the Aging of Your Brain and Body
Reserve your spot here: https://yestosuccess.com/webinar/

© Debra Poneman 2021 • www.YesToSuccess.com