Your Sleep Sweet Spot

By Diana Navarro M.S.

There is so much information on sleep out there and yet people still can't get good sleep. Why is this? And equally important, how can we definitively change this?

Let's consider some issues missing or won't find often or at all in the sleep advice world:

① Most if not all sleep expert information simply will disregard or brush by this area of fluctuating sleep cycles that don't need to be fixed but worked with. I am suggesting it is worthy to explore different sleep schedules. Perhaps you go with the flow of your own body's cycle instead of trying to conform to ill-informed societal standards instead. And

② Mind and specifically spirit are often ignored, minimized, or dismissed when it comes to explaining sleep's purpose, the reason for dreams and overall human health.

③ The term "sleep hygiene" is being used wrongfully to describe what we really need and that is the power of sensory-fueled rituals that gently brings us to the state most conducive to deep, quality, and restorative sleep.

Your Sleep Sweet Spot is a sleep routine, ritual, space design, schedule, and philosophy that implements bio-individuality. It provides you the best, most restorative sleep, optimal restoration, balance, and vital energy for your unique sleep cycle—nocturnal, diurnal, or alternative shift sleeper. It considers your specific physical, mental, emotional, and spiritual needs. It also considers environmental, technological advances, and global interconnection, using what works and upgrading it to adjust with ongoing changes.★

Why are we experiencing so many problems associated with this essential need? These could range from chronic exhaustion, nightmares, sleep apnea, pain, insomnia, sleep paralysis, diabetes, Alzheimer's, inflammation, pain, cancer, mental impairments, mood disorders, increased accidents, emotional distress, pre-mature aging, and many more diseases and effects we are only discovering today.

The core of my contribution to this work on sleep is that a person's requirements for restorative sleep are as unique (bio-individual) as their DNA or fingerprint. Every guideline, suggestion, or technique has to be customized to your very unique need.

Millions of people who need more sleep, while some can function with less sleep, and others need to break up their sleep cycle, for one reason or another, are left to flail because

a) We are getting useless one-fits-all advice and information on sleep that isn't working;

b) And we feel as if we are doing something wrong, experiencing judgment from professionals, family, and society as a whole.

This is not a body of work that gives you techniques that will provide you with a normal sleep schedule. This is because sleep is specific to each person, there is no such thing as normal when it comes to sleep. This is a project that helps you find your unique Sweet Sleep Spot.

★To find your sweet sleep spot, you need to know more about what sleep and dreams are, why you need them, and how to design your own sleep life with the right information and tools.◆

This work is my contribution to this cause to the awakening power of sleep and dreams. It includes personal experiences, research, theories, intuitive and philosophical introspection. Let's see what we know about sleep and dreams and upgrade it to work better.

With this book you will also get from the author from her site at no cost:

◆ A full Sleep Reference Guide

◆ A Mindfulness Guide

◆ A Forming New Habits Resource Guide

◆ An Alternative Health Resource Guide

◆ A Dream Interpretation Guide

◆ Free sleep and relaxation videos via YouTube

• Language: English
• Publisher: Diana Navarro M.S.
• Release date: Jan 12, 2022
• ISBN: 9798541766677

Diana Navarro M.S.

Diana Navarro, M.S., is a natural Psychic Empath who provides a new brand of compassionate but honest, raw, and humorous Writings, Bio-Individual Sleep/Dream Coaching, Personal and Interior Design Services, and Commentary. Her passion is to provide information on sleep and design spaces for restoration. She is the author of Your Sleep Sweet Spot: Why Sleep and Dreams are Not an Option You Can Find Your Unique Ritual and Schedule, Oddball: A Memoir on Resilience, Oddball: A Guide on Resilience, You’re Not Crazy, It’s Paranormal! Oddball: A Memoir on Resilience, and Guide Heartbreak: Know Why and Heal and host of the Podcast Design Your Life with Beauty, her blog Design Your Life Info Center, and creator of various writing journals. Her background is a culmination of decades of crisis counseling, crisis intervention, academic advising, intuitive/psychic consulting, and research. She has a Bachelor's in General Psychology, Master of Science Degree in Industrial/Organizational Psychology, and studied three years at the Doctoral level researching Environmental Psychology. She has knowledge of space and energy due to her own spiritual awakening, extensive research and study of Feng Shui, certification in Interior Design, and certification in Small Business Development. Diana is a natural at bringing joy, light, and inspiration into her work and event hosting, speaking engagements, broadcasts, artistic performances, consultations, and writings. In addition to thousands of personal and celebrity clients, she also worked with corporate clients that include Estee Lauder, Time-Warner, Macy's, Progressive Insurance, and Skanska Construction Group. Diana Navarro grew up in the South Bronx. She endured and overcame extreme adverse environments of domestic violence and rape, witnessed countless violent occurrences, and was declared permanently disabled. Diana had decades to master converting adversity into resilience and turning potential victimhood into victor-hood. She was born an Empath and uses her empathic abilities to heal and help others come back to wholeness.

Book preview

Copyright © 2021 by Diana Navarro

All Rights Reserved. No parts of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise, without prior written permission of the copyright holder.

Disclaimer: This publication is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. There are no warranties with respect to the accuracy, applicability of its contents, or any omissions. Please see the full disclaimer at the end of this book.

PRINTED BY THIS IS Diana

Printed in the United States of America

Dedication

I GIVE JOYFUL THANKS to my beloved mother on the other side, my father, my two brothers, two sisters and niece for sharing this lifetime with me, and all my guides, angels, and the Infinite Being of this Universe of Universes. I also thank my animal companions for their unconditional love during the writing of this book.

Acknowledgments

With a grateful heart, I want to acknowledge the following people for the support that made this book manifest.

Writing is difficult, challenging, and lonely. In times of trouble like experiencing ongoing health issues during a global pandemic and resources are limited, it feels like your book will never come to fruition. Then earth angels appear in your life at just the right moment and provide you with the resources you need to keep going until you fulfill your goal. These are those individuals.

I want to thank Kenneth Roman, who I am honored to know and call a friend and mentor. This gentleman has provided me with words that resonated so deeply in me; I kept going when I was very close to giving up various times. He is an exceptional author and marketing executive who always took the time and energy to provide inspiration, wisdom, and financial support for this project to make it happen.

I met Mr. Roman a few years ago at an Ogilvy & Mathers event, then saw him speak at an event on one of his books, Writing That Works. I approached him after and hoped to stay in touch. I aspired to write, be an author, and communicate with the world ideas I felt would improve the lives of others. That is still a work in progress, and I am pleased to share my progress with him.

Not too long before the Covid-19 pandemic, I went to a New York City restaurant with a copy of my memoir and asked for a miracle to spread the word about my work. Minutes later, Anthony Scaramucci and his lovely wife Deidre walked in. A conversation soon began, and I gave him a copy of my book. Little did I know that I would be a guest on Mr. Scaramucci and his wife’s podcast, the Mooch and the Mrs. to speak about my book and projects. Furthermore, he generously supplied me with a much-needed contribution to help make this book happen.

Years ago, as I returned home to New York City, very ill from living in San Francisco, I slowly began to venture out into the social world again. I met a woman who would become a very dear friend and one of the most important supporters of my works. She is Marilyn Goldberg, who I call Marigold. Despite the many times I’ve felt I failed in putting forth my projects, she was there for me, always, heart-fully, holding my hand, sending me precious gifts, and inspiring me in ways I can’t explain in words.

No matter how alone any of us may feel at any given time, there are people who do care or would care. They are what I call earth angels. I’ve met a few in my life, and I am infinitely grateful.

A special thank you to the editor of this book Eric Muhr for catching what writers can’t. His professionalism, responsiveness, and talent are greatly appreciated.

I want my projects, books, or products to give others what I have received, hope, inspiration, useful information, and support when they need it most. The individuals named here have contributed to this chain of encouragement and support.

Table of Contents

Copyright © 2021 by Diana Navarro

Dedication

Introduction

Part 1

Sleep and Dreams, What Do We Know

Chapter 1: What Do We Know About Sleep and Dreams

What Led Me to Explore Sleep and Dreams and How You Benefit

Chapter 2: The Many Questions about Sleep and Dreams

The Questions about Sleep and Dreams are Endless

Chapter 3: Sleep, What Do We Think We Know About this Basic Need

We Still Have Much to Learn About Sleep

Chapter 4: The War of the Sleep Schedule

Why Have We Made Sleep Time so Complicated

Chapter 5: Forcing the Wrong Sleep Cycle Leads to Chronic Sleep Deprivation

Forcing the wrong Sleep Schedule doesn’t work

Let’s look at some of these health conditions in a bit more detail

Chapter 6: What the Research Says About Sleep

Let’s Look at the Research on Sleep

Aging and Sleep

Chapter 7: General Sleep Disorder, Insomnia and Parasomnias

A Review of General Sleep Conditions

Sleep Problems and Sleep Deprivation

Insomnia

Parasomnia

Chapter 8: The Breakdown of General Disorders

Chapter 9: How Trauma Interferes with Sleep and Illnesses that cause sleep issues and current treatments

Defining Trauma

Illnesses That Can Cause a Sleep Disorder And medications used

About Physical Pain and Sleeplessness

Medications and treatments are exist for sleep issues

Part 2

What Are Dreams?

Chapter 10: What are Dreams? Just Mental Noise or Soul Travel?

What are dreams?

Chapter 11: Dream Interpretation – Understanding Dream Archetypes

What Dreams Mean to Us

Chapter 12: The Different Kinds of Dreams and Their Meaning

Categories of Dreams

The Different Types of Dreams

Dream Analysis and dreamwork

Chapter 13: Digging Deeper into the Possibility of a Spiritual Realm

What Else Could Be Happening During Dream Time

Part 3

Finding the Sweet Sleep Spot: The Making of Your Sleep Sanctuary with Rituals

Chapter 14: Starting With a Plan, New Habits and the Power of Ritual

You’ll Be on Your way to Your Sleep Sweet Spot with Rituals You Control

You Start Creating Your Sleep Sweet Spot with Rituals as a Habit

The Power of Ritual in Creating Sweet Slumber: (Your not-so-secret weapon)

Here is an overview of the steps we are going to take to create the Sleep Ritual to find Your Sleep Sweet Spot

Chapter 15: You and Your Relationship with Sleep

Learning about You Feel About Sleep and Empowering Yourself

Sleep and Food

Herbal Remedies and Supplements and Some Natural Treatments for Occasional Insomnia

Physical Activity

Chapter 16: The All-Important Wind-Down Time

A Crucial Key to Good Sleep is to Signal it’s Time to Settle Down

Your Body, Sight Eyes and Light

Your body and Food/Taste

Your Body Sounds and Noise

Your Body and Scent

Your Body Touch/Texture

Your Overall Body Position and Check-In

Chapter 17: Your Place and Space to Sleep

Home and Your Sleep Space, Where We Dwell, Work, Love, Play and Sleep

Safety and Sleep when we are vulnerable.

Space Assessments to Determine Your Needs

Chapter 18: Fully Using Your Senses, Mind and Intuition for Setting and organizing Your Space for Sleep

Continuing to Consciously Using Our Senses

Your Space, Sight and Light

Your Space, Sound and Noise

Your Space and Scent

Your Space Touch/Texture

Chaos, Clutter and Organization and Your Sleep Space

Organizing Tips Your Sleep Spaces

Chapter 19: Energy in Space and Place: Basic and common sense Feng Shui and Space Clearing/Cleansing

Clean and Clear Energy is an Oasis in Which to sleep In

Feng Shui

Space Clearing

Conclusion and Coming Next: Let’s explore dreams, dreaming and soul travel in my next Book

Further Reading and Resources

Words of Advice and Disclaimers

About the Author

Products and Services

The Next Step

Introduction

We need to openly explore and discuss the health conditions related to improper sleep. We need to realize how important sleep is. It is time to use what already works in improving sleep and actively add what is currently missing in most of the sources of information about sleep and dreams. We ought to care about what is happening to us while we sleep since it is crucial to every aspect of our lives, whether awake or asleep.

Why are we experiencing so many problems associated with this essential need? These could range from chronic exhaustion, nightmares, sleep apnea, pain, insomnia, sleep paralysis, diabetes, Alzheimer’s, inflammation, pain, cancer, mental impairments, mood disorders, increased accidents, emotional distress, pre-mature aging, and many more diseases and effects we are only discovering today.

However, if you search for sleep disorders, conditions, or unusual experiences, you will quickly be overwhelmed with the amount of information, leading to more stress in your life. Even worse, you will also find that after all the searching, reading, asking, and experimenting that you’ve probably already tried many of the suggestions, the cure for any of these conditions doesn’t exist or is unknown.

You’ll be disappointed to know that all of the traditional sleep habits instituted by our society reduce the quality of your life to an unacceptable and unnecessary level.

We need to get back to paying attention to the wisdom of our body because it wants health, vitality, and balance.

We have some serious problems when it comes to sleep. And we’ve had these problems for much too long. We are thinking about sleep incorrectly and to our detriment.

Countless of us are suffering from some type of sleep deprivation every single day. We need to take this seriously.

We have missing, false, and misinformation about what sleep is and why we need it. We need to correct this.

Not everyone can or should sleep at night. Many people have sleep cycles that include being nocturnal or having their cycle shift constantly. These individuals cannot and should not be forced to be day people.

Sleep is crucial to maintaining and balancing every single physical, mental, emotional, and spiritual function. It is necessary to be healthy, not optional.

We didn’t always sleep or think of sleeping the way we do today. The way we sleep has changed throughout history. We need to update the way we sleep today to address our current needs not outdated beliefs.

We are ignoring the spiritual component of sleep, and what we do focus on regarding sleep physically and mentally is the tip of the iceberg we ought not to ignore any longer.

Not everyone has a traditional bedroom or can use their bedroom or bed for sleep only. There is a way to sleep soundly even if you do other things in your bed and bedroom.

The term sleep hygiene has to go away from our sleep terminology. It is an incorrect term thoughtlessly adopted. Sleep habit, ritual, or routine are a much better descriptions. These better terms tell you what can be incorporated, adjusted, or improved to find one’s sweet sleep spot.

Why saying and believing I'll sleep when I'm dead will get you closer to death than you realize. Lack of sleep is cumulative, like sun damage. But you can be healthier by adjusting your sleep habits now.

We are ignoring our dreams and dream time, wrongly considering them unimportant or just mental noise.

We can’t use tricks or shortcuts to improve the quality of sleep. If you do, you can be sure it is likely unhealthy to our overall health, temporary and ineffective.

We can’t simply ask, is it wrong to do this or that? This introduces shame about our sleep routine.

Shame itself has been introduced to the fact that we need sleep at all or, in most cases, more sleep rather than less.

There is so much information on sleep out there, yet people still can’t get good sleep. Why is this?

There are many good and important sources of sleep information available. The problem is that there are essential missing parts and a lot of unhelpful advice that ruins the good stuff. For instance, all experts almost everywhere you search state that the ideal sleeping time is to sleep seven to eight hours in one stretch of time and leave the advice there.

The problem with that is that the millions of people who need more sleep, while some can function with less sleep, and others need to break up their sleep cycle, for one reason or another, are left to flail because

a)  we are getting useless one-fits-all advice and information on sleep that isn’t working;

b)  and we feel as if we are doing something wrong, experiencing judgment from professionals, family, and society as a whole.

It’s time to change this.

Not even the sun sets at the same time every twenty-four hours. Why would you, with all your complexity, go to sleep at the same time every day?

Another example of how we are not addressing sleep properly is when people say they are having odd experiences during sleep. They may be having nightmares and wake up unable to move, feeling sleep paralysis. They tell their story and are told by everyone, including their doctor, not to worry, that this just happens sometimes.

This isn’t much consolation for someone who is frightened by being paralyzed, hearing or feeling strange beings around them, and not knowing what’s going on. What is happening? Is this a dream? Is this nothing to worry about? Or is something out of our ordinary experience occurring we ought to discuss, not dismiss?

Your body, mind, and spirit will let you know when to rest each cycle and when to awaken. Unlike almost every other sleep advice, I won’t suggest you have to set the exact sleep schedule every night because it doesn’t work! I am also not suggesting you purposely go to sleep at random times to experiment.

Most if not all sleep expert information will dismiss or brush off this area of fluctuating sleep cycles. They may say they are very rare as if this was the actual case, and we don’t know that it is, its rarity makes it less worthy of considering. I am suggesting that it is worth exploring alternative circadian rhythm issues. Perhaps you go with the flow of your own body’s cycle instead of trying to conform to ill-informed societal standards instead.

Your Sleep Sweet Spot is a sleep routine, ritual, space design, schedule, and philosophy that implements bio-individuality. It provides you the best, most restorative sleep, optimal restoration, balance, and vital energy for your unique sleep cycle—nocturnal, diurnal, or alternative shift sleeper. It considers your specific physical, mental, emotional, and spiritual needs. It also considers environmental, technological advances, and global interconnection, using what works and upgrading it to adjust with ongoing changes.

The core of my contribution to this work on sleep is that a person’s requirements for restorative sleep are as unique (bio-individual) as their DNA or fingerprint, not to be dictated by outdated beliefs. Every guideline, suggestion, or technique has to be customized to your very unique need. I am borrowing the term Bio-Individual from Joshua Rosenthal:

"The term, bio-individuality, was developed by Joshua Rosenthal, founder and director of the Institute for Integrative Nutrition (IIN) in New York. Rosenthal says, Bio-individuality means there is not a one-size-fits-all diet; each person is a unique individual with highly individualized nutritional requirements. In bio-individuality, we recognize each individual body will differ in their nutritional needs as a result of their external and internal factors like the foods we eat, our emotional thoughts, lifestyle patterns, and our surrounding physical environment."[1]

This is not a body of work that gives you techniques that will provide you