January 21, 2020
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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 I reduced to 5 and a half. And 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 The brahma muhurta means the hours of Brahma the supreme consciousness. That’s between 4 & 6am. 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 midday 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. Light 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 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 avoiding foods which make 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 ‘satsaunga. Satsaunga means the company of people that are trying to consciously evolve themselves. Physically, mentally, spiritually So examples of satsaunga 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 kiirtan. 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 tandava. These are vigorous exercises stimulate our 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 minimum
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.

Otis Rodgers

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100 COMMENTS

  1. R-Type Posted on August 18, 2019 at 9:33 pm

    Thanks a lot for this well explanation! What's so interesting is that duration and quality of sleep is mainly influenced indirectly by how we spend our daytime. Good sleep in return has then a positive impact on how our days go. An upward spiral so to say…

    Reply
  2. Rajalakshmi Chawla Posted on August 27, 2019 at 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. #paramshanti.org

    Reply
  3. LUKE MOTIVATIONAL IDEAS Posted on August 27, 2019 at 11:24 am

    One has to sleep 8 hour.. No execuse

    Reply
  4. DR.MAHTAB WASIQUE Kehar Posted on August 27, 2019 at 11:56 am

    How to get rid of overeating

    Reply
  5. Shashi Nigam Posted on August 27, 2019 at 11:56 am

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

    Reply
  6. Param Chopra Posted on August 27, 2019 at 12:01 pm

    Much thanks for the valuable information 🙂

    Reply
  7. Manas Sundar Nayak Posted on August 27, 2019 at 12:01 pm

    Thanks for uploading

    Reply
  8. inner smile Posted on August 27, 2019 at 12:26 pm

    magnificent video

    Reply
  9. ARP ARP Posted on August 27, 2019 at 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.

    Reply
  10. Kumar nitin studio Posted on August 27, 2019 at 2:57 pm

    My grandfather also looks like you sir

    Reply
  11. Thankful Lally Posted on August 27, 2019 at 3:46 pm

    Well done sir. Stay blessed.🌿

    Reply
  12. Sakshi Sakshi Posted on August 27, 2019 at 3:59 pm

    sir plz.ise hindi m dub kijiye,🙏🙏

    Reply
  13. Sindhu Babu Posted on August 27, 2019 at 4:00 pm

    Too good swamiji

    Reply
  14. B. MILIND Posted on August 27, 2019 at 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.

    Reply
  15. Georgios The Greek Posted on August 27, 2019 at 4:27 pm

    If I win in Loto I will do it.

    Reply
  16. Ratnakar Chaudhari Posted on August 27, 2019 at 5:00 pm

    Please speak in Hindi

    Reply
  17. Kailasa Marathe Posted on August 27, 2019 at 5:13 pm

    Thanks will check back when you go sleepless

    Reply
  18. Ranjana Kaushik Posted on August 27, 2019 at 5:25 pm

    Just Awesome

    Reply
  19. Lord Byron Posted on August 27, 2019 at 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.

    Reply
  20. Daniel Chindriș Posted on August 27, 2019 at 6:58 pm

    Just sleep, ok! Even if you do yoga you will die in the end, enjoy your life how it is

    Reply
  21. Bijou das Posted on August 27, 2019 at 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. 🙏🙏🙏

    Reply
  22. Sharun Chandran Posted on August 27, 2019 at 7:11 pm

    Any suggestions for people works at night shift.

    Reply
  23. Shiva Indica Posted on August 27, 2019 at 8:49 pm

    How much do you sleep now?

    Reply
  24. Stephen Schildbach Posted on August 27, 2019 at 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.

    Reply
  25. Rackham Rickle Posted on August 27, 2019 at 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.

    Reply
  26. Kevin Myers Posted on August 28, 2019 at 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.

    Reply
  27. N Chandra Posted on August 28, 2019 at 8:11 am

    Sir please do a video about masturbation problems in a broad approch regarding body energies.

    Reply
  28. Theo Ell Posted on August 28, 2019 at 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?

    Reply
  29. Adri Trace Posted on August 28, 2019 at 8:56 am

    What do you think about cumming and energy drains

    Reply
  30. MR GREEN THUMB Posted on August 28, 2019 at 9:21 am

    Thanks Guruji🙏

    Reply
  31. Anwesha Ghosh Posted on August 28, 2019 at 9:57 am

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

    Reply
  32. Tarun Thakur Posted on August 28, 2019 at 11:07 am

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

    Reply
  33. Saraswati Sahoo Posted on August 28, 2019 at 11:18 am

    how to sleep less please speech in hindi or oriya

    Reply
  34. Dwight Jenkins Posted on August 28, 2019 at 11:41 am

    Don't sleep in the day otherwise I would miss your videos.

    Reply
  35. The Walk Around the World Posted on August 28, 2019 at 12:15 pm

    WOW!!! AMAZING!!! THANK YOU A LOT!!! 🙏🏻💓✨😇☀️🌠

    Reply
  36. contrawise contrawise Posted on August 28, 2019 at 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.

    Reply
  37. Avishek Mukhopadhyay Posted on August 28, 2019 at 2:00 pm

    Nice listening to you.

    Reply
  38. Fatti Afzal Posted on August 28, 2019 at 2:27 pm

    Why do we need to sleep less? Is meditation kind of sleeping?

    Reply
  39. Michael Graydon Media Posted on August 28, 2019 at 5:00 pm

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

    Reply
  40. A.P. Saldanha Posted on August 28, 2019 at 6:25 pm

    Thank you Guruji

    Reply
  41. Max Payne Posted on August 28, 2019 at 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.

    Reply
  42. Arul Prakash Posted on August 28, 2019 at 8:43 pm

    Thank you Grandpa ji 🙏😘

    Reply
  43. Chakravarthy C Posted on August 28, 2019 at 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

    Reply
  44. Frostman Posted on August 28, 2019 at 9:40 pm

    Why would you want to reduce sleeping? You Should read about LaonTsu

    Reply
  45. stayinthelite violet Posted on August 28, 2019 at 11:34 pm

    Thank you, thank you, thank you for this video!

    Reply
  46. Music in the Air Posted on August 29, 2019 at 12:00 am

    Thank you very much!! Very helpful tips!!!❤️

    Reply
  47. Awesome Dude Posted on August 29, 2019 at 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.

    Reply
  48. Saurav Verma Posted on August 29, 2019 at 7:34 am

    Thank you Guruji

    Reply
  49. Mr. Johnson Posted on August 29, 2019 at 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.

    Reply
  50. Annu Kumari Posted on August 29, 2019 at 9:22 am

    Very nice dada..

    Reply
  51. Kai Tsurugi Posted on August 29, 2019 at 7:06 pm

    This was actually very useful! Thank you so much kind sir!

    Reply
  52. Jah Mattias Posted on August 29, 2019 at 11:15 pm

    QADAMAWI ATSE HAILE SELASSIE Only slept 3 hours a day…. 1 hour of prayer… 20 hours of work

    Reply
  53. Masher # Posted on August 30, 2019 at 3:06 am

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

    Reply
  54. Divine Fits Posted on August 31, 2019 at 3:00 am

    I was a informative video and helped a lot in understanding the science behind the yoga.

    Reply
  55. Glenroy Charles Posted on August 31, 2019 at 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.

    Reply
  56. Nir dwand Posted on August 31, 2019 at 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

    Reply
  57. Trilok Nath Posted on August 31, 2019 at 2:52 pm

    Pranam maharaj i want ur phone number maharaj🕉🙏🏻

    Reply
  58. Karl McCreight Posted on August 31, 2019 at 8:42 pm

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

    Reply
  59. H.A.K BUSTERS Posted on September 1, 2019 at 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 .

    Reply
  60. Stephen Elliott Posted on September 1, 2019 at 11:05 am

    Wonderful ❤🙏

    Reply
  61. Barbara Ann Gould Posted on September 2, 2019 at 3:27 am

    Finally – no advertising, no sales pitch and lots of himility. Well done, dear one. 🤗❤

    Reply
  62. Center Your Mind Posted on September 2, 2019 at 3:56 am

    Great advices. Thank you

    Reply
  63. Johnny Cordova Posted on September 2, 2019 at 10:09 am

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

    Reply
  64. earth is flat Posted on September 3, 2019 at 10:06 pm

    Meditation is refined sleep.

    Reply
  65. Jolie Posted on September 4, 2019 at 6:22 pm

    What is "namasca"? The word you say at the beginning.

    Reply
  66. nik lee Posted on September 6, 2019 at 1:20 am

    Hi thanks so much for the video.. What length is recommended for fasting? And I'm vegetarian and wanna get off eggs, any suggestions? Thanks 🙏😀

    Reply
  67. Benjamin Marcus Judge Posted on September 8, 2019 at 6:57 pm

    Thank u

    Reply
  68. koolkokujin7015 Posted on September 9, 2019 at 2:35 am

    I have been meditating since 2017. I rarely get "restful" sleep. I need a cup of coffee every morning (I know that's not good for the meditation mind) to function or I'm walking around like a zombie.

    Reply
  69. Tamanna Jangra Posted on September 9, 2019 at 2:59 pm

    Every religion has its own way but every religion way to the God only . Accept it and we all r Indian . We should proud that we belong to such a great country which guide every religion or person . No worries who u r . Do meditation . It is great thing

    Reply
  70. Tamanna Jangra Posted on September 9, 2019 at 3:00 pm

    It make our life better , thanks guruji

    Reply
  71. hailstorm711 Posted on September 10, 2019 at 1:49 am

    Thanks for sharing.

    Reply
  72. Cillian de Paor Posted on September 11, 2019 at 6:36 pm

    Sleep is critical for your health. Less sleep means a shorter and lower quality of life. Get at least 7 hours each night. Read the book Why We Sleep by Matt Walker. Very very important book.

    Reply
  73. Krishan Lal Posted on September 13, 2019 at 4:33 pm

    How old are you

    Reply
  74. Lore Miñambres Posted on September 16, 2019 at 9:18 am

    Thank you so much Dada!!Namaskar!!

    Reply
  75. Rosi Szanyi Posted on September 23, 2019 at 10:24 am

    Thank you so much,I was sleeping only 4 HRs at Night and worry all there Time,because off Burnout at 2008,everyone says sleep at least 8 HRs a Night or you dye soon!But the Problem is to find People ho are not Negativ!Where I live are mostly Older German People,they always complain,it means not to talke with anybody to stay away from People!Yes and Crowds do have a affect an People,a negative ☝️ one!

    Reply
  76. Маргарита Светлая Posted on September 24, 2019 at 2:44 pm

    Thank you, Dada

    Reply
  77. Krzysztof Kochanowski Posted on September 25, 2019 at 11:38 am

    idea of god searching is based of specific breathing, eating, position, rituals? and u people take it sirious?

    Reply
  78. Vincenzo Petito Posted on September 29, 2019 at 3:52 pm

    Велике спасибі

    Reply
  79. Moo Rooster Posted on September 29, 2019 at 6:59 pm

    "avoid heavy foods" good general advice but if you have certain types of weight you're trying to gain for various health reasons you should look more carefully into how to diet. good advice, just needed to add in an obligatory "everyone's body is different" comment cause if I stopped eating all those "heavy foods" I would not end up in a state I would like very much.

    Reply
  80. Brent Henrikson Posted on October 4, 2019 at 8:22 am

    I'm with this on yoga, meditation, and exercise. Not on sleep.
    I doubt 4 hours is realistic or healthy for most people. Decades of sleep research indicates that people who prematurely disrupt their sleep generally tend to die sooner and age faster (source: why we sleep by Matthew Walker), so no time for meditation is saved this way over the lifespan, while reducing quality of life. Intentional sleep deprivation won't evolve you, it'll increase the odds of illness and impair cognition. The body wakes on its own when it is finished healing. Striving to sleep less with an alarm clock is like striving to weigh less on a scale. There is no need for the prefrontal cortex to set numerical standards of acceptability for body processes it is not responsible for. That is the discontented mind saying, "You're not quite enough, maybe if you sleep less and meditate a bit more, become a bit more evolved… then maybe… ".

    Reply
  81. Михаил Супрунов Posted on October 5, 2019 at 1:57 pm

    Exactly what I was looking for! Namascar

    Reply
  82. Sprint Rollingon Posted on October 6, 2019 at 1:39 am

    I don't know why we have to sleepless surely we have enough hours in the day to do both & meditate as long as we want?

    Reply
  83. AnriNS Posted on October 9, 2019 at 4:39 pm

    Absolutely can agree with you. From my own experience I naturally required about 4-6 hours of sleep whence I began a raw vegan diet. On days I cheated and decided to go for heavier or processed foods I slept for 8-9 hours.

    Also I remember going on a herbal tea fast just because I couldn't at that time simply let go of it and drink only water. I noticed that going into the second day I couldn't fall asleep I had abundance of energy and spent it on writing at night.

    From my own experience and the collection of similar experience of others I can concur with what you are conveying. Also I learned a few astonishing things as I hadn't though far enough on for example heavier conversations. But in retrospect, yes. Conversations either energize or diminish you thus in the big picture either add or take away from requirements of recovery.

    Thank you! I find your videos to be well structured and offer simple and short explanations on do's and dont's.

    Reply
  84. Letícia Casa Grande Posted on October 14, 2019 at 2:06 am

    I've visited your channel for the first time and immediately
    I've felt so grateful and happy about the contents. Every video is a special knowledge to the soul!
    Krishna bless you! 🙏
    Om Namah Shivaya!

    Greetings from Brazil!

    Reply
  85. Antonio Domene Posted on October 16, 2019 at 12:06 pm

    The practice of " continuous " mindfulness and meditation allow us to be " awakened " while the body sleeps. Have you ever experienced this ?

    Reply
  86. Jataved Reddy Posted on October 20, 2019 at 4:00 am

    Is it fine to sleep 4 hrs using these tips along with meditation 10 min a day

    Reply
  87. Umakant Gairola Posted on October 23, 2019 at 2:18 pm

    Very nice. But sound sleep is very important factor for physical -mental well being.

    Reply
  88. vracan Posted on October 25, 2019 at 6:38 pm

    why would I wanna reduce sleep time? I love my sleeptime!

    Reply
  89. Antonio Domene Posted on November 12, 2019 at 8:34 pm

    words of wisdom

    Reply
  90. Shyaaam Meneen Posted on November 18, 2019 at 11:46 am

    Very nice video

    Reply
  91. MAn Mank Posted on November 18, 2019 at 12:28 pm

    The problem with all these wacky stuff is that we also lose time with the fucking meditation. I want to sleep less so I can work more. If I need to meditate to achieve that then I'm still losing work time. I want to work more not to meditate, fast and exercise.

    Reply
  92. ErwachenundÜberwindung Posted on November 18, 2019 at 8:18 pm

    thank you =)

    Reply
  93. Hopar Dzya Posted on November 20, 2019 at 7:01 pm

    Он гуру?

    Reply
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