In this YouTube video, law‑of‑attraction coaches Mitesh and Indu Khatri explain why many people struggle to fall asleep and present two practical, immediately applicable techniques to improve sleep quality. First, they identify two primary causes of insomnia: (1) mental worries about health, relationships, career, and finances, and (2) lifestyle habits that keep the brain in a high‑frequency beta state. To address worries, they advise writing every concern on paper, then physically placing the paper before a home altar or temple and verbally surrendering the problems to the "Universe/God," thereby externalising the mental load before bedtime. Second, they describe how brainwave frequencies (beta 14‑21 Hz, alpha 7‑14 Hz, theta 3‑7 Hz) correspond to conscious, drowsy, and deep‑sleep states. They propose a progressive counting breathing exercise: inhale while silently counting 1, then exhale while counting 1; repeat, increasing the count each breath up to 10, making each inhalation and exhalation as long as possible. This rhythmic breathing is claimed to shift the brain from beta to alpha and eventually theta, facilitating faster onset of deep sleep. The video concludes with encouragement to practice both steps nightly, promises of deeper, more restorative sleep even with late bedtimes, and a call to subscribe and share the techniques.
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Trouble sleeping at night? Why people don't sleep properly. The first big reason why people don't sleep properly is worries. The second reason why a lot of times people are not able to sleep peacefully is a technical reason. Today I will show you simple steps that you can use today to sleep peacefully every night. Ready? Hi, my name is Mitesh Khatri. Those of you who are meeting me for the first time, I and my wife Indu Khatri, we are Law of Attraction coaches and national best-selling authors of this book, The Law of attraction. Let's begin with learning simple steps to help you sleep peacefully starting tonight. Let's understand why people don't sleep properly first. The first big reason why people don't sleep properly is worries. When we are trying to sleep at night, we've got a lot of worries going on about any of our areas of life. There are 4 areas of life, right? Health, relationships, career, and money. So either you're very worried about your health, or you're too much worried about your relationships, Which means it could be for yourself or it could be for somebody else. Or you're worried for your career or your children's career or your financial life. You're worried about something which is giving you sleepless nights, correct? I'll show you a simple step that you can do every night from today onwards to make sure that you're sleeping peacefully. Take a notepad and write down all the worries that you have. Everything. Any worry that you have that is keeping you awake at night, write down those worries. Example, I'm worried about my children not studying. Another example can be, I'm worried about my career not growing. I'm worried about not making enough money in my life. Whatever your worries are, write it on one piece of paper. Sometimes it could go to 2 pages, that's fine, keep writing. But once you've written down all your worries, take this paper from your notepad, tear it out of your notepad, fold it, go to the temple in your house, keep it in front of the temple, look at the universe, look at the God over there. I like to use the word universe, you may call it Take your hands in the bowing position like this and say, "Universe, God, I leave my problems with you. I trust you. I surrender to you that this is taken care of." Now trust the universe and surrender those problems over there. In the morning, if you feel like it, वापस उठा लेना. Paper तो वही है. Right? But at night, surrender to your problems to the universe and tell the universe, "Please take care of it. I trust you. I surrender to you." All my problems are already solved because I trust you. And tell the universe, now I'm going to sleep peacefully. बाकी आप देखिए। This is the first step. The second reason why a lot of times people are not able to sleep peacefully is a technical reason. Sometimes we are not able to sleep because of bad habits. We eat too much food, or we eat late food, or we are watching too much movies or too much OTT nowadays, or we are playing games, or we are scrolling on Facebook. Watching maybe YouTube video right now. But all of these things, here is what happens in our brain when we go through these activities. Our brain has something called as brain waves. Yes, our brain has brain waves. Just like your heart has heartbeat, your brain has brain waves which can be measured. The way you can measure your heartbeat with ECG, you can measure your brain waves with EEG machine. Now using this EEG machine, you'll understand that there are multiple brain waves that you can vibrate at. One is called as the beta wave frequency. The beta wave frequency is somewhere between 14 to 21 megahertz. When you're vibrating at beta, it's where you are in the conscious state of mind. Right now, as you're listening to this video, you're understanding me, you're listening to me, you're processing this information. The whole day when we are in this conscious state, it's called as beta. What happens is when we are sleeping at night, we are constantly into beta frequency. And if even if your body is tired, if you're in the beta frequency, now your body goes into a stressful state of mind and a stressful state of body, overanalyzing. You must have realized sometimes you keep thinking and overthinking because your beta mode goes full speed. So let's say instead of being at 14 to 21, you're literally at 21, 22, 23 megahertz, constantly overdrive of thinking. So when you're at beta frequency, forget about sleeping, not possible. So what do you need to do? You need to go below beta. That's called as alpha frequency. Now, alpha frequency is somewhere between 7 to 14 megahertz. From 14 onwards starts beta. Just below 14, 7 to 14 megahertz is alpha frequency. What is alpha? In a very simple language, you know, when you wake up in the morning and that first 1-2 minutes when you're very sleepy and you're very drowsy, or at night when you're sleeping, last 1 minute before you sleep, you're very drowsy. That drowsy state is called as alpha. Whenever you are in an alpha state, you'll feel very calm, very relaxed. You know that children who are between the age of 1 to 3 years old, 80% of their daytime they're vibrating at alpha frequency. That's why they are mostly very relaxed. In fact, up till the age of 1 year, you know that most children sleep a lot. Why do they sleep a lot? Because they go below alpha frequency. What is below theta frequency? Now the theta frequency is between 3 to 7 megahertz. At theta, you go into deep sleep. So you'll see children till the age of 1, they sleep a lot because they're constantly vibrating at the frequency of 3 to 7, which is theta frequency. So in your case, when you sleep at night, if you're having sleepless night, here is what happens. Let's say till 12 o'clock, 1 o'clock, you're not able to sleep. Till 2 o'clock, you're not able to sleep. That means which frequency are we vibrating at? We are vibrating at right now beta frequency. That's why we're not able to sleep. But somewhere at 2 o'clock, 3 o'clock, 4 o'clock in the morning, you feel like now sleeping. That drowsiness comes in, your body gets really tired. Now you've dropped into alpha frequency. But here is the problem. If you go into alpha at 3 o'clock in the morning or 4 o'clock in the morning, and if you— let's say your usual routine is you wake up at 8 o'clock in the morning, here is the problem part. After you go into alpha, it takes the brain approximately minimum 1 hour for normal people to go from alpha to now theta frequency, which is the deep sleep state. If you really want to have a good quality of sleep, you must have minimum 3 hours of theta sleep and 1 hour of alpha sleep. When you have these 4 hours of minimum sleep, you can have an excellent quality of sleep. That's why you must have seen people like Modi ji or sports people many times sleep only 4 to 5 hours and they're still fresh. Why? Because somewhere unconsciously they've learned the technique of going into a deep sleep state very, very fast. This also happens with people who are very busy. I remember many years ago, my mom— now she doesn't work in a shop, but many years ago there was a time when my mom would get up in the morning, she would cook food for us, she'll take care of the house, and then she used to run a shop which was a sweet shop. मिठाई की दुकान थी हमारी। So she would run the shop the whole day, and it was a lot of labor work. lot of hard work. She would come in the evening, she would cook food for us again, take care of us, take care of our homework. By the time it was 10:00, 11:00, her battery was down because she had worked hard so much that at night, 10 or 11:00, she's already into alpha. So by the time she's hit the bed, let's say 10 or 11, she's already in alpha. She sleeps, and in about half an hour, 1 hour from alpha, she's already gone to theta. Wakes up at 6:00 in the morning, she's had 5 to 6 hours of deep theta sleep. This also happens to a lot of hardworking people who are laborers. They sleep into a very deep state immediately they hit the bed in about half an hour after going to alpha because they've worked hard the whole day. But in our case, sometimes the kind of lifestyle we have nowadays, we are working in front of the computer the whole day, we are not doing a lot of body movement work, so we're not actually doing a lot of hard work from physical state of mind. But there's a lot of emotional stress that we take during the day. But what happens because of that when we sleep at night, because our body is not fully tired, our mind is, but we're still vibrating at beta frequency and we keep awake. So once again, I'm repeating what happens. 2 o'clock, 3 o'clock, you're awake. Go into alpha at around 3 o'clock, maybe 2 o'clock. 1 hour you go into theta. That's why you're not fresh next day. So the half a day goes into feeling lethargic, lazy, And you're not able to feel fully awake during the day, so you're not being productive. So you drink a lot of coffee, or you drink a lot of cup of tea to get yourself into that adrenal energy to wake up in the morning again. And by afternoon, you're fully charged again, but then the same cycle starts, right? So how do you correct this problem? From today onwards, when you sleep at night, the solution number 2— remember the first solution? Write down all your problems, give it to the universe, the temple in your house. Second, When you sleep at night, lie down and make sure that you start breathing in the way that I'm telling you right now. Here's an example. So you take a deep breath, and while you're breathing, you count 1 as long as you can when you're deep— having a deep breath. Example, let's say I'm saying 1. Now obviously I'm not saying the number 1 because I'm breathing in. So at night when you're lying down, you're not saying the number loudly, but in your mind you're saying the number 1, and you're breathing in as long as you Once you've reached the top of your breathing in, wait for 3 to 4 seconds. So example, now exhale, but when you exhale, take as long as you can. And while doing that, in your mind you're saying one. So the longer in one, the longer out one. Now the second time when you breathe You breathe by counting one and two in your mind, but again, one and two would be as long as possible. Example: one, one, two. So you're going as long as you can in the exhale. One and two. Similarly, when you do the third breathing. 1, 2, 3 upwards. Take as long as you can for the third number. Breathe all the way up. Wait for 3-4 seconds. Breathe out. 1, 2, 3. As long as you count for the 3, exhale as deep as you can. At exhale again, wait for 3-4 seconds. Then breathe in again. 1, 2, 3, 4. Wait for a few seconds. 1, 2, 3, 4 down. Wait for 3-4 seconds. Breathe in again. 1, 2, 3, 4, 5. You need to do this till 10. I should do this properly the way I'm telling you. 99.9%, you will not reach 10. By the time you are at 6 or 7 or 8, you'll be going to sleep. Here is why that happens. When you count like this in this particular style of breathing, this is a breathing technique that consciously puts you into alpha. By the time you are at 5, you would be at alpha. And if you continue from 5— 1, 2, 3, 4, 5, 6— 1, 2, 3, 4, 5, 6— remember, every time make it as long as possible. If you reach by the number of 7, 8, or 9, you're going to be in theta that fast. Consciously, you can drop your brain waves so consciously. You know that people who meditate regularly, they can put themselves into theta stage consciously in just 3 to 4 minutes. You can also do that if you practice this breathing technique every day. Now, the first day, you may not go into theta in the first 10 breaths, but it will happen the second or the third or the fourth day. The faster you go into theta, The deeper you go into sleep now, even if you slept at one o'clock at night, you'll have deep sleep for four to five hours. Right? Will you try this tonight? Promise me that you will, and make sure that you keep following our channel. Hit the subscribe button right now and hit the bell icon so that the next time I'm doing a video like this, you definitely get a notification from YouTube. And if you know some of your friends who are going through sleep problems, please share these two simple techniques with them. Step one, tell them to write down all their problems and surrender it in the temple, and tell the universe. Dear Universe, dear God, I leave all my problems with you tonight and I trust you. I surrender to you. You have taken care of them. 2, lie down, breathe in the breathing pattern that I showed. Breathing in 1, breathing out 2, breathing out, breathing in 1, 2, breathing out 1, 2. Doing it all the way till 10, as long as you can, and you will go into a theta stage, alpha stage for sure, faster than you have ever gone. And that is why you'll have a much better deep sleep. And if your friends are someone who don't listen from you normally, share this video with them. Easier, right? See you soon in the next video. Bye.
