Dr Zaida Rivene Chiropractor, Naturopath, Gerson Practitioner

Dr. Rivene

21 day clean, purge, balance

29 March 2020 Day 3 (Clean 3) – Self-care: Cleaning health tips

Welcome to Day 3 (Clean 3), – Self Care – Importance of Sleep. Zaida got the importance of sleep on Friday as she found herself on a free afternoon feeling sleepy and actually surrendering to the urge to nap. She remarked I feel so tired; I now realize the importance of proper rest and often don’t allow that to myself. This gave me the opportunity to do a self-inventory of my sleep; and I realized I have been quite tired and need and want more rest that I am also giving to myself during our 21 day home retreat.

Modern science says we all need about 7-9 hours of sleep to be really rested and most of us in modern times are lacking this by a significant amount. Ayurveda has recommended we sleep as dark approaches and wake at dawn or earlier. The Nobel Prize in medicine, 2017, reaffirmed this important principle as the circadian rhythms were recognized for their importance in retaining our health and vigor. Essentially our best sleep for cell rejuvenation and replacement occurs in sleep cycles 3 and 4 which occur in the first four hours of sleep and is optimal from 10 pm to 2 am. The next four hours of sleep moves to REM cycles (replacing sleep cycles 3 and 4) which help file and sort the day’s experiences leaving the brain un-cluttered. Waking a little before or at sunrise makes use of the active period of body expression (Vata in Ayurveda) where we are more mobile and active and wakeful. Waiting till sunrise and the next four hours is a slower, sluggish and sleepy period (Kapha) and you may find it is harder to get going.

Make a pact to test the effects of early to bed before 10 pm and wake near sunrise for eight hours or more sleep over the next 21 days and get the best sleep possible. Medical science has found the vagus breath can help you sleep if you have a mild insomnia (might take several nights to kick in). To do vagus breathing: breathe deeply through the nose for a count of four, hold for count of two, breathe out for a count of four through the nose, and repeat for 8-12 cycles. Repeat as needed.

Try this for 21 days to see the effects first hand. Continue the practices from day 1 and 2 for the the entire program to fulling experience the benefits.

Take Away (Clean 3): Luxuriously sleep (in bed by 10am and wake at sunrise) to maximize health and vigor.

Enjoy your Cleanse,

Dr. Zaida Rivene, D.C.

www.drzaidarivine.co.za

083 290 1283

and Jim Montrose, Ayurvedic counselor

www.drzaidarivene.co.za/jimmontrose

071 959 0786

P.S. Check out the website (www.drzaidarivene. co.za) for other articles and resources on practices, words, inspired living, health, chakra meditation, Ayurveda and other topics.

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Copyright March 2020

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© Copyright - Dr Zaida Rivene

From the N2 (Cape Town towards George) Take the first Swellendam exit (left). This is the R60. Proceed (1km+) through the 4 way stop and continue approximately 2-3 km and look for a sign for the Hermitage. Make a hard right (270 degrees). After the turn continue about 200 meters and turn left at first road (dirt). Proceed 300 meters and turn left into Red Roan Ranch and go to bottom of hill (the main house).

(Coming from George to Cape Town) Take the third exit (R60) right. Proceed (1km+) through the 4 way stop and continue approximately 2-3 km and look for a sign for the Hermitage. Make a hard right (270 degrees). After the turn continue about 200 meters and turn left at first road (dirt).  Proceed 300 meters and turn left into Red Roan Ranch and go to bottom of hill (the main house).

GPS:  S34 degrees 01.367 minutes, E020 degrees 25.193 minutes. Note most GPS units (Garmin, etc.) have the wrong coordinates for Red Roan Ranch.

Call if you have trouble 071 959 0786 or 083 290 1283