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Body needs servicing time, a period of resetting. How to naturally reduce this service time?

Our body is a machine. Reducing the service time naturally will be achieved by increasing efficiency and decreasing friction in the functioning. https://twitter.com/viigyaan/status/1306494782563217408

First step is, slowly day by day, making majority of your diet into raw fresh food. Cooked food is not an efficient fuel for this body. By making this change you'll suddenly see a difference in the sleep quota.

Even if we eat cooked or semi cooked food, just ensuring that we don't eat anything which was cooked more than 2-2.5 hours earlier.

Another thing is leaving a gap of atleast 2 hours between dinner and sleep time.

Body needs rest. Not necessarily sleep.
Just randomly check a few times in a day whether you are unconsciously creating tension in any part of your body.
This tension built up leads to increase in service time. Just relax. Take a few deep breaths and relax the body once every hr.

Best way to achieve this state of tensionlessness in body and frictionlessness in the functioning is Yoga- Pranayam.

Another thing is, any machine depends on its geometry. The more geometrically precise and aligned it will be to its ideal form, the better will it work.

We have to make this bodily form as aligned to its ideal geometry as possible.

Hatha yoga is a big step towards that. A major step.

But before that, we can just take care of our posture the whole day. The way we sit, stand, sleep... Keeping the spine straight....

Observing all the unnecessary actions that we do that simply expend our energies for no reason - for example, some people move their legs incessantly. This is just the tension built up (physiologically or psychologically) which is trying to find expression. Just be observant.

Other thing is doing a certain level of physical activity.

Everyday we come with a certain quota of energy, a certain coiled up spring that we need to release in order for us to be healthy.

Make sure we indulge in some challenging,sweat causing, exhausting activity once a day.

There are different types of sleeps that are induced when different types of brainwaves are functioning in the brains.

Deep sleep is associated with delta waves. 1 hour of deep sleep be equal to 3 hours of shallow sleep.

How to get into that sleep?

After you have taken care of all the mentioned points, just do this.

Learn Nadi Shuddhi, which is available on the YouTube. Do it for 5-6 minutes before sleep. After this, just lie down and consciously relax the body - toe to head and backwards.

Posture should be facing ceiling

Best to not use the phone after this. Just start taking deep breaths and relaxing your body like I mentioned again and again with every exhalation.

After a few minutes you'll feel very relaxed. Feel free to change the posture a bit and fall asleep while being observant of breath

This is the Nadi Shuddhi.
English version is also available on the YouTube.

All the best. And don't forget to be initiated in a proper yoga practice.

An important thing I forgot to mentions is:

Taking a cold water bath before you go to bed in the night.
This will also drastically effect the quality and quota of your sleep.
A bath is not just skin cleansing. A lot of built up of the day is cleared with a good cold water shower

I personally sometimes do one more thing. I just keep a faint sound of this chant in my room while I fall asleep like how I described.
(Shambho)

There are 5 Vairagya chants on YouTube. You can chose what attracts you.
https://www.youtube.com/playlist?list=PLNb5Eo4r8kvDuwWraLVXdTGW9jGeHEJ3R

@viigyaan