How to Sleep Less and Meditate More


Namaskar good morning friends today I’d like to talk about how to reduce your sleeping time without feeling tired or grumpy during the day sleep like eating procreation and fear are is an instinct and the more we give in to them the more they can control us the good news is that with a little bit of effort we can control instead of being controlled by our instincts for that the yogic lifestyle is very very useful the practices of the yoga exercises the meditation the vegetarian diet fasting some of the yogic dances through these regular practices we transform ourselves by transformation I mean our bodies become very light through the daily practice of yoga the body becomes very flexible and agile and regular meditation removes worries and fears and that constant chattering going on inside the mind in my own case about 15 years ago I decided I wanted to reduce my sleeping time I was sleeping about 6 hours a day and I wanted to reduce it and use the extra time for practicing meditation when everybody else is sleeping I saw that my colleagues had done that and I I found that was a very great idea so from 6 hours now reduced to 5 and a half kept that first schedule for one month from 5 and a half I reduced to 5 kept that schedule for a month from 5 I went down to four and a half and kept that schedule for a month and from four and a half I reduced to four and decided that will be the optimal length of time I could use for keeping my you know good health and well-being actually it’s worked out very very well and I’ve not had any difficulty rather that extra time I could use for meditation it’s been very very helpful the Yogi’s talked about waking up in the brahma muhurta the ramamurti means the hours of Brahma the supreme consciousness that’s between 4 & 6 a.m. it’s because between 12:00 midnight and 6 a.m. the whole body shuts down except the pineal gland the uppermost gland on the top of the head and similarly in the day when everything is very very busy and active in the mid night everything’s quiet calm and the – biologically introverted so it’s a very good time for meditation so you know this practices of the the yoga the meditation let them be over time with regular practice our bodies and minds slowly transform themselves so what may not be possible in the beginning becomes very possible over time here are my takeaways for reducing the sleep time first is to keep our bodies light my body can be achieved by eating light food the vegetarian diet is is the yogic diet and it’s a balanced one however it may change according to climate and weather condition but generally light foods would be considered something like fruits vegetables raw food nuts seeds vegetable soups herbal teas and so on second is vegetable second takeaway is the regular practice of yoga at least half an hour every day and up to 30 minutes to practice the regular practice of yoga makes our body very flexible agile and free from disease third is regular practice of meditation anywhere from 20 minutes to 60 minutes depending on your time availability and how much you know how long you’ve been practicing the regular practice of meditation well done removes worries and fears from the mind makes our minds very light fourth is fasting at intervals in the case of single people four times a month family people twice a month fasting I think is the most effective way to make our bodies and minds light by the regular practice of fasting we clean the body from the toxins that that come into it through our food or water through the air and when the body is clean it’s like a perfectly running machine full of energy agility supported by a positive and concentrated mind fifth is a boy foods which Baker our bodies heavy meat fish eggs very fibrous foods foods containing a lot of our sugar or oil our digestive system has to work very hard to digest these foods and so that same energy could be utilized by the mind for meditation and higher mental and spiritual pursuits sixth is selecting good company the Yogi’s call this satsang not satsang that means the company of people that are trying to consciously evolve themselves physically mentally spiritually so examples of satsang or good company would be attending Collective meditations singing songs together attending collective spiritual discussions on the other hand avoiding negative discussions discussions about crude topics or social environments like drinking pubs crowded cinema halls that would tend to make our minds go down and the seventh takeaway is learning to let go of worries and fears the best way to do that is through surrender and in yoga there are two practices for surrender the yogic dance called kirtan this helps to let go of worries and fears from the mind and after meditation to offer the thoughts and feelings of the mind to the universal consciousness these two practices make our minds very light and the eighth takeaway is a little bit of vigorous exercise every day fast walking jogging running the yogic dance called Pandava these are vigorous exercises stimulate our circulation circulation improve our cardiovascular system and are ideal complements to the soft gentle exercises of yoga so sleeping less is part of a healthy holistic lifestyle other components of that lifestyle include having a very positive and concentrated positive optimistic outlook towards life an abundance of energy throughout the day minam need of pills and drugs having abundance mentality seeing the glass always half full instead of half empty and openness and friendliness towards others and embracing life’s problems as challenges that improve our personal growth and deeper understanding of ourselves and of life so this holistic healthy lifestyle of yoga the more we practice it sleeping less and these other components they become very natural to us it’s not something that is imposed we shouldn’t impose sleeping less it’s a natural gradual process the more we purify our bodies and minds through yoga meditation and related lifestyle practices thank you Namaskar


100 Responses

  1. Chau Le Gamefarm

    August 26, 2019 11:51 pm

    Your place is so messy, I don’t think you can achieve the high level of meditation. Clean place cleaner soul.

  2. b. l.

    August 27, 2019 12:45 am

    i am a poor sleeper – but i do yoga and i do meditate, especially when i can't sleep, and now i am inspired by you – thank you !!! this s so encouraging !

  3. Rudra 1

    August 27, 2019 1:21 am

    for me there is no particular time to meditate or anything. for he who has known Him from the heart can meditate anytime anywhere. and the universe is timeless, time its just an illusion. one can sleep 8-9 hours at night and yet he can wake up at Brahma- muhurta (usually 2 hours before the sunrise) and can chant mantra and meditate. There should be no problem with sleep time. but if your goal is to become an extreme yogi/ you have a particular purpose to fulfill then you can reduce the sleep time or else for ordinary people sleep reduction is not required.

  4. Auntie Rose

    August 27, 2019 1:32 am

    I love to sleep. I wake up with solution, insight and new ideas ( I then implement them).
    My loved ones spirit dream visit me. 😄

  5. Kolla Rajesh

    August 27, 2019 8:15 am

    Meditation cannot be fragmented, it should be a contineous effort. Every moment one has to be alert, aware & meditative. But u meditate in the mrng & then u put it aside or u pray in the temple & then forget it. Then u come back to the world, completely unmeditative, unconscious, as if walkin in a hypnotic sleep. This fragmented effort won't do much. Consciousness is a continum; it is like a river flowing constantly, says one teacher, another teacher says in a different way, what i mean is in different words he says, would you ever put any effort on breathing inhaling & exhaling, no not at all our meditation should be happening that way contineous & effortless; you may b engaged in any worldly work would you stop thinking about your toothache or your wound, not at all our concentration on the supreme truth should be like that.
    There is a zen saying: before u meditate mountains r mountains & water is water; after the 1st glimpse into the truth of zen, mountains r no longer mountains & water no longer water. After enlightment mountains r once again mountains & water once again water. Meditations creats turmoil in ur lifestyle, both with in & without. It is not possible to meditate for one hour & then forget all abt it in ur working r personal life. Meditation generates source energy & starts changing ur body, ur mind, ur habits of eating, thinking & feeling & also how u express urself. If meditation does'nt transform these basic qualities into more refined ones, know tht ur meditation is not gng deep enough. You are just scratching the surface.

  6. Chef Matwar Singh

    August 27, 2019 9:33 am

    Guru ji I always want to wake up early and do yoga 🧘‍♂️ but I have always my work finish 2 Am and sleep after 3 Am . Please show me right path for my health.

  7. Soy Eso

    August 27, 2019 10:57 am

    Both Ayurveda and Chinese Medicine (TCM) discourage a lot of raw foods as they have a cold energy and tend to be hard to digest…they are not saying do not eat fruits, but perhaps more, do not have a high percentage of raw vegetables, as it can be imbalancing (A friend who is a doctor of TCM often went to treat the hosts of a local raw food retreat center, as they were imbalanced and manifested health issues, which cleared when thy began to include cooked food in their diets). Holistic health does no recommend a one-size-fits-all approach, but rather a lifestyle tailored for YOUR body type at different times of the year. There are many many factors to take into account to determine what amount of sleep is optimal for a particular body.Fasting is again body type dependent, as Kaphas do better than Vatas (only short fasts). Instead of giving up sleep, others recommend a more pragmatic approach, which is to give up non-essential activities to meditate more. Which reminds me to shut off this computer right now! Youtube can be a HUGE distraction from focusing on the truth of being…

  8. Rajalakshmi Chawla

    August 27, 2019 11:11 am

    Excellent video , Sir. I also recommend you to watch Bapuji Dashrathbhai Patel s videos on varied spiritual topics Hindi or English videos are also available.

  9. Shashi Nigam

    August 27, 2019 11:56 am

    Explained very simply, would like to hear more about how n What to meditate …. I know it's has great benefits…

  10. ARP ARP

    August 27, 2019 2:45 pm

    If you are married and have kids (under 18) you can't do anything of these. For transforming life you need to get rid of routines and responsibilities.

  11. B. MILIND

    August 27, 2019 4:05 pm

    Thank you so much for sharing your valuable knowledge to us.
    I will try to follow your valuable suggestions.
    Thanks a lot.

  12. Lord Byron

    August 27, 2019 6:06 pm

    I sleep when my body is exhausted. My body doesn’t conform according to the time society says it should sleep. It basically sleeps when it wants too and I’m okay with that. That’s what it is.

  13. Bijou das

    August 27, 2019 6:58 pm

    Thanks. Regards 🙏
    I have reduced sleeping time to almost 2 hour at times, even if one day I don't sleep I don't get tired. But I feel my floating on water longer helped me control sleep. It did help. Padmasana on Water surface helps a lot. 🙏🙏🙏

  14. Stephen Schildbach

    August 27, 2019 10:07 pm

    Thank you so much. Some great reminders, and great new information, and you are the first person who has distilled down why I sleep so much. I sleep about 9 hours a day.

  15. Rackham Rickle

    August 27, 2019 11:38 pm

    I would rather sleep longer since for me that implies more dreaming. I think thats the most exciting time in the earth spin cycle. Dreamt of fleeing from ghoul like creatures, arriving in a rabbit cage being prepared for shipment last night. How interesting. Keep on living fellas! And thanks for the tips guru.

  16. Kevin Myers

    August 28, 2019 12:18 am

    After many years of Meditation and Yoga practice, I have reduced my need for sleep to 3 hours per night. Usually from 1am to 4am. Upon arising, I drink a large glass of cool water. I then have walking meditation until sunrise, then begin my day. Namaste to all who yearn for Awakening during this Kali-yuga.

  17. Theo Ell

    August 28, 2019 8:25 am

    If you know a way to dream less or not at all at night this would make someone sleep less. Any ideas?

  18. Anwesha Ghosh

    August 28, 2019 9:57 am

    I am so proud that this Indian heritage is now being glorified around the world
    Om Namah Shivaay 🙏🙏

  19. Tarun Thakur

    August 28, 2019 11:07 am

    Love somebody respecting the Indian tradition by calling the Hindi names for the yogic terms, instead of using funny western names

  20. contrawise contrawise

    August 28, 2019 12:35 pm

    Waking state is actually called deep sleep.And deep sleep with awareness is actually state of awakening.Gradually waking state transforms itself into sahaja samadhi.He is just a novice.

  21. Waking Eye Hypnosis & Meditation

    August 28, 2019 5:00 pm

    Great video I love to help people learn to sleep better. On my channel I talk about this a lot!

  22. Max Payne

    August 28, 2019 7:14 pm

    Well I would rather sleep than doing stuff… I have nothing to do in my life so I am going to sleep.

  23. Chakravarthy C

    August 28, 2019 9:34 pm

    Two Ekadashis a month, each Ekadashi 2 days totaling 4 days fasting, creams out total unwanted fat, reduces sleep time, gives healthy body and mind

  24. Awesome Dude

    August 29, 2019 4:12 am

    Sure, I will eat vegetables to suppress my urge for sex based off of advice from a 70 years old man on youtube who claims his desires are conspiring to control him.

  25. Mr. Johnson

    August 29, 2019 8:52 am

    Ive been vegetarian for 2 years, and I eat VERY low amounts of sugar & dairy and avoid processed foods I don’t Meditate that much but shouldn’t my diet alone explain why I don’t need that much sleep. After a while I stopped fighting my difficulty sleeping, and stopped identifying myself with having insomnia. I was also writing this comment while watching and he said difficulty white I wrote it 😬 gotta love those synchronicities.

  26. Masher #

    August 30, 2019 3:06 am

    Great video! Thanks. Ya, work towards better quality sleep and your sleep duration will reduce automatically.

  27. Glenroy Charles

    August 31, 2019 4:47 am

    I've been on that diet he's preaching, that's the formula for loosing all your muscles and looking like a stick man, with 1/3 of a face. I started eating real food again and i'm looking good again. Been there, i'm warning you not to go on this diet, if you want to look attractive avoid it.

  28. Nir dwand

    August 31, 2019 12:54 pm

    but I have read 6to8 hrs sleep is required to feel and live healthy and to avoid other diseases,esp. for those who have physical or mental fatigue .if I sleep less, I get dark circles around eyes and feel sleepy and yawning whole day. why should one reduce sleep or replace it with meditation, instead I heard and practice that meditation helps to sleep deep at night. meditation helps to treat insomnia (sleeplessness).though I have been doing Yog,meditation and spirituality since many years but still I'm not at that stage where I could afford lack of sleep.though my meditations give me deep rest and awareness but still can't replace my Bliss which I get in deep sleep at night .
    i heard and read, for those who have reached nirvikalp samadhi -then only awake, dream, sleep states becomes one and same because they can witness changing states without any attachment to it and still being in thoughtlessness, desirelessness, timelessness, choicelessness, advaita but as I'm that much social that I have to work for my family and physical survival also then I think certainly one needs 6-7 hrs sleep daily if he is not living in ashram, cave, jungle, natural environment but in a town with traffic, pollution, topsy turvi of daily life, challenges of responsibility

  29. Karl McCreight

    August 31, 2019 8:42 pm

    Does that work with people who suffer from sleeping aponoe ant thus have to wear a breathing device?


    September 1, 2019 10:37 am

    To all Indians here : isn't it more valuable , informative when it is approved by west , this is the worst thing in India , we have the best teachings and practices in India but , no it is valuable only when it is approved by west .

  31. Johnny Cordova

    September 2, 2019 10:09 am

    Sleep deprivation. Nutritionally-deficient diet. Kids, please don't try this irresponsible advice at home.


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