Sunday, December 11, 2022

A Pakistani agent stayed in Kashmir with open access for 10 years.

The Pakistani agent who stayed in Kashmir with open access to corridors of power for 10 years.

It is incredible indeed that a German-American woman working for Pakistan’s government and agencies, who is allegedly behind the current terror threats to 76 Kashmiri journalists, stayed in Jammu & Kashmir for 10 years with open access to the corridors of power in the state before she was deported on the Centre’s direction in 2016 (Modi govt). Carin Ingrid Fischer a.k.a. Carin Jodha Fischer a.k.a Carin Matheke is a German origin US national who surfaced in Kashmir during the Congress-PDP government with the recommendation of a senior Congress leader and Chief Minister of Madhya Pradesh in 2006.

Information gathered by Central intelligence agencies indicates that the hit list aimed to eliminate Kashmir’s journalists has been prepared by Turkey-based Kashmiri activist Mukhtar Baba who allegedly took inputs from his network of contacts in the valley.

Baba has been reportedly settled in Turkey by Carin Jodha Fischer. He has frequently visited Pakistan from Turkey, spread false narrative and groomed the valley’s youths for terrorism under the banner of TRF.

Carin developed an intimate liaison with the PDP president and then Chief Minister Mehbooba Mufti. She operated as her undeclared Public Relations Officer from the Chief Minister’s residence, running social media campaigns against Farooq Abdullah’s National Conference.

She also participated actively in the PDP leader Dilawar Mir’s election campaign in Rafiabad in 2008 and was once arrested on the complaint of the NC candidate Javed Ahmad Dar.

While overstaying in Kashmir without permit for several years, Carin operated as founder of the NGO ‘Rafiabad Rural Development Foundation’ and Managing Trustee of the NGO ‘J&K Rural Development Foundation’. 

However, there is no trace of these NGOs’ registration, despite the fact that some of the very prominent Indian politicians attended their events.

Before joining Mehbooba Mufti in Srinagar, Carin remained mostly based in the then senior PDP leader and Minister of Tourism Dilawar Mir’s Assembly constituency of Rafiabad in the Baramulla district of northern Kashmir.

Despite no exposure in the field, she was projected as a ‘tourism expert’ and given contracts worth Rs 96 lakhs for ‘promotion of tourism’.  Soon she developed contacts with a number of the ruling PDP and Congress leaders.

Several Ministers, two prominent editors and a leading automobile businessman, according to local CID reports, didn’t let the Police deport her for years. Under their pressure, the authorities extended her permit year after year.

In the year 2016, Carin was deported under the Modi led BJP Government’s instructions, despite Chief Minister Mehbooba Mufti’s resistance, as the Central agencies reported her as a “security threat”. By then she had overstayed for 4 years.

In January 2021, Prime Minister Imran Khan’s Pakistan Tehreek-i-Insaf (PTI) hired Carin’s firms for lobbying against India for a monthly remuneration of $7,000. The PTI functionary Bilal Ahmad Ghaffar of Sindh was mentioned as principal officer in the lobbying contract.

The job profile included government relations, media relations, public relations and “grassroots advocacy mobilization in Indian Kashmir”.

According to reports from Washington DC, Carin has lately started working with the US career diplomat and lobbyist Robin Raphel who worked as Assistant Secretary of State for South and Central Asian Affairs in President Bill Clinton’s government in 1993-97 and called for referendum in Kashmir as per the UN resolutions. Imran Khan is one among Raphel’s clients. In 2013, based on the intercepted conversations of a Pakistani official, the Federal Bureau of Investigation (FBI) suspected Raphel of having passed on the US government secrets to the Pakistani government. Her house was raided in 2014. Her post-retirement contract with the State Department was allowed to expire prematurely on 2 November 2014.

However, the Justice Department closed the case in 2016. Now based in Washington DC, Carin runs two lobbying firms, both registered in October 2020—Chinar Consulting LLC (EXTUID-4282772) and Kashmir Action Network (EXTUID-4283151). Both have jurisdiction limited to DC.

Carin made her first entry into India after she met Samar Jodha, a well-known Indian photographer during his photo exhibitions in Washington DC. Later Samar Jodha of Madhya Pradesh married her in Kerala. However, their union did not last long.

As per one of the blog entries of Carin, both undertook a road trip from Yunnan (China) to Assam in India. However, they couldn’t complete the journey and were sent back by the Myanmar authorities. Nonetheless, they managed to enter India through Assam.

As per the India Business Directory by Amelia Publications, Carin served as the Director of Public Policy & Regulatory Affairs of a Delhi-based PR company ‘Perfect Relations Limited’, which was registered on February 25, 1994, by the co-founder Dilip Cherian.

It is one of the leading PR agencies that has been also providing consultancy to various political parties in India.

Carin is no longer on the board of Perfect Relations.

Its current board members include Anand Sharad Bhadkamkar, Ashish Bhasin, Dilip Cherian (Director), Nicholas James Latta Tomlinson.

Here is her Twitter handle @Carin__fischer 👈🏻

The Modi led BJP govt has asked for her account to be blocked in India. 
Always the dirt trail leads to Congress media lobbyists, Rajdeep Sardesai and Sagarika Ghose. Media in India has become super corrupt and powerful under 60 years of Congress rule. Many media persons act as power brokers and fix ministerial berths for Congress and have been caught on tape (Barkha Dutt and Niira Radia). But due to close nexus with then Congress govt, these corrupt people have not been prosecuted in India. 




Tuesday, November 29, 2022

The History of Kashmir occupation, persecution and exodus

The Kashmir Files 


This is story of the most persecuted community of world. 

A community that faced an exodus, not once or twice but seven times from their homeland in last 683 years and is still facing the same atrocities.

Its based on 100% truth

The origins of Kashmiri Hindus.

5000 years ago, Rishi Kashyap, in search of lone place for meditation reached to Himalaya.
(Rishi = Sage) 

That time there were no human there, only mountains, lakes, rivers and mother nature. 

Rishi Kashyap made that place his home and started to live there n that place called Kashmir (Land of Rishi/Sage Kashyap)

Slowly slowly Kashmir became land of intellectuals. Family of Kashyap Rishi got bigger.

They used to do meditation, used to write scriptures and used to live minimal life. 

That community was called Kashmiri Pandit (Kashmiri Hindu).

Pandit means scholar in Hinduism. 

Kashmiri scholars gave fantastic writers n scholars like – Kalidas, Vishnu Sharma (Panchtantra), Charak, Nagasena, Vagbhatt

During Ashoka (304–232 BCE), many stupas, shrines dedicated to Shiva, and the city of Srinagari (Srinagar) were built.

Kanishka (127–151 CE), established new city Kanishkapur. 

In Karkota Dynasty (625–855 CE) Kashmir emerged as a center of culture and scholarship. 

In Lalitaditya (724–760 CE) rule Kashmir produced many poets, philosophers who contributed to Sanskrit literature and Hindu religion.

Vasugupta ( 875–925 CE) wrote Shiva Sutras which laid the foundation of Kashmir Shaivism.

Kashmiri hindu gave only knowledge, art and happines to world. By doing this they lived their happily but their bad days started in fourteenth century.

Happy part of their lives ends here. 

The year was 1313.When an eclipse “Islam” entered in Kashmir.

You might be thinking why compare a religion to an eclipse which is considered inauspicious in Hinduism. But as you read on, you will understand it clearly.

Suhadeva was king of Kashmir in 1313. He made a mistake by giving shelter to Shah Mir from Swat Valley. Shah Mir is considered to be descent of Partha (Arjun) from Mahabharat era. But as is common with Islam, the origins are muddled once again as they don't like to associate themselves with their original lineage and like to whitewash their lineage to prove themselves as 'original' that has nothing to do with other religions. They refuse to accept the fact that they are converts as Islam is merely 1500 years old where as Hindu religion is in existence for multiple yugas which is a well documented fact that can be verified by the multiple books written by divine Hindu Rishis and Sadhus. 

Some believe Shah Mir to be of Swati origins of Shah Mir.
Swati are Afghans came to Dir Malakand region in time of Ghaznavi. But it doesn't really matter because at that time Afghanistan was also part of the great land of Hindustan.

Kashmir faced first attack from Turkey. War kept going and to stop the war Queen Kota Rani, widow of Suhadeva’s brother, Udayanadeva, offered alliance and married Shah Mir but surprise surprise, she 'happened' to die on the wedding night itself and the beneficiary of her death was none other than Shah Mir who became the first Islamic ruler of Kashmir. 

Immediately secularism was thrown out of the window as Shah Mir issued Islamic rules in Kashmir. Even though he didn’t directly ask Kashmiri Hindus to convert or leave. The rules of his empire were pretty atrocious and racist leading to Hindus reducing to second class citizens in their own land. You can see for yourself and judge.

Not a thankful behavior from someone who was welcomed warmly and was given refuge by the peaceful, kind, loving Hindus. 

First Exodus of Kashmir (1379)

Kashmiri Hindus who were living there happily from 5000 years became slaves in their own home and their first genocide started in 1379. 

When after Shah Mir, Sikandar Butshikan (but-shikhan is destroyer of idols/temples - Pakistan had an army regiment in 1965 that earned this moniker by targeting Hindu temples. The members of this regiment were called but-shikhan.) became the King of Kashmir in 1379, he started to persecute Kashmiri Hindus vigorously.

Women were raped, men were killed, lot of Kashmiri Hindus converted and those who refused to convert left their homes. Temples were razed and were replaced by mosques as the religious landscape changed in the region.

Peaceful Kashmiri Hindus who lived there happily for thousands of years, never imagined they would face this fate but little did they know, it was just beginning of the atrocities they were to face in the coming times.

Second exodus of Kashmiri Hindus (1505)

Without any alternative, the benign Kashmiri Hindus started to live with their new rulers and next 125 years passed but then came another storm in the lives of Kashmiri Hindus. 

Second exodus happened in 1505 to 1514 when Fateh Shah II became king of Kashmir and Kashmiri Hindus once more faced same fate that they had in 1379.

Third Exodus (1600-1700)

This time it was Mughals. Prominently Shah Jahan and Aurangzeb. 

Saha Jahan’s commander Sardar Itquad Khan, specialized in converting Kashmiri Hindus under extreme torture. 

Aurangzeb and his governor, Iftekhar Khan, continued the 'legacy' of raping and killing unleashed by his predecessors.

Strangely, the hate flowed very easily from one generation of Islamic rulers to the next. It had to have been taught systematically, both inside the house# and outside the house.

#(At that time, and even now in many places, women are not allowed to study in Islamic countries as women don't have same rights as men in Islam). 

Fourth Exodus (1752)

Durranis of Afghanistan attacked Kashmir and took control in 1752. 

While the regime changed in Kashmir, there was very little that changed for the better in the lives of Kashmiri Hindus. 

The Durranis were even more brutal than Aurangzeb.

Same story again. Rape, killing, conversions, exodus.

After 70 years, Kashmiri Hindus again got some happy days. In 1819, the Kashmir went into the hands of Sikhs. 

After Maharaja Ranjit Singh, Dogra king Gulab Singh became king of Kashmir. The original Kashmiri culture flourished once again. 

Its pertinent to note that under the Sikh and Dogra rule, Muslims of the Valley did not suffer any discrimination. This peace lasted till 1931 and then happened 5th exodus of Kashmiri Hindus.

Fifth Exodus (1931)

In 1319 Kashmir was 100% Hindu but by 1931 It had become Muslim majority. 

A British officer’s cook Abdul Qadeer was facing sedition charges for his fiery remarks against king Hari Singh in 1931.

His trial stirred up sentiments among the Muslims and protests were being held against the Dogra ruler. Things became ugly after the protesters were fired upon by local governor Trilok Chand.

This firings triggered communal violence and Kashmiri Hindus were once again targeted, attacked and Killed, properties of Kashmiri Hindus were looted, and the community had to once again flee from the valley they established centuries ago in 1319.

Sixth Exodus (1947 - 1980)

India got independence in 1947 but Kashmir could not.

Due to Mistake of Jawaharlal Nehru, Half of Kashmir was captured by Pakistan and the half that was IN India went into a limbo due to article 370.

Article 370 allowed Pakistanis migrants to settle in Kashmir and allowed them to be called natives. They could purchase land, build houses, marry Hindu women. An Indian moving into Kashmir was not given the same benefits and he could not buy land as he was not given a local status in Kashmir. He remained a migrant even in the Indian side of Kashmir and he could not enter the Pakistan occupied Kashmir. Strangely, Pakistani were allowed to settle in Kashmir. How can any sensible person sign upon such a biased and lop sided agreement? But we are talking about Nehru who not only blundered in Kashmir, but also happily gave away 660,000 Sq kms of Aksai Chin to China, refused to take Nepal and Tibet into India, etc. Sane logic and decisions that favor India could not be expected from this man.

ISI started radicalization in Kashmir and from 1950 -1980. Kashmiri Hindus kept facing discrimination under the Abdullah govt and a lot of Kashmiri Hindus once again had to flee from Kashmir during 1947 to 1980.

In 1971 Indira Gandhi got golden opportunity to free Kashmir from Pakistan but she wasted it. Power hungry Congress was never in favor of reclaiming any lost Indian territory.

Seventh Exodus (1990)

Most brutal exodus happened not in some middle age Islamic era but in modern democratic India.

On 19th Jan 1990, targeted killing of Kashmiri Hindus started, women were raped on road, kids were shot in eye. Over 5 lakh Kashmiri Hindus left Kashmir Valley and could never return till now.

It was during this exodus that Islamic reporters like Barkha Dutt openly whitewashed the brutal killings of Kashmiri Pandits on religious grounds by Islamic terrorists, many of whom were neighbors of Hindus living together for many decades by blaming the Pandits for "taking away the jobs from Muslims". You can watch her video on YouTube here where she shamelessly victim blames the peaceful Kashmiri Pandits as if they had it coming. It's very surprising that such a shameless reporter went on to become a prominent journalist in India under Congress Raj and further continued to remain a journalist who went on committing many more internal hit jobs against India while staying in the country. Her misgivings against India deserve its own separate post.

Such was the toxic political environment in India under Congress Raj that no political leader came forward to give a safe harbor to the Kashmiri Pandits. It was at this time a lone voice arose from the west and Balasaheb Thackeray spoke up in support of Kashmiri Pandits and offered them refuge in Mumbai.

In 2014 when BJP'S Modi became PM, he started 'operation All Out' in which radical terrorist were neutralized in large number, 

In 2019 GOI revoked article 370 and took Kashmir out from limbo and Kashmir truly and fully became a part of India once again. Indians could purchase land in Kashmir and the discrimination imposed by article 370 was finally removed by the Bhartiya Janata Party's government under the able. Leadership of Shri Narendra Damodardas Modi.

but still, Kashmir remains a largely Islamic region and the original inhabitants of Kashmir are unable to go back to their mother land due to constant threats to their life. 

Kashmir was 100% Hindu in 1319.
60% Muslim in 1947. 
And almost 100% Muslim by 1991. 

No community in the world faced so much persecution as KH faced n still facing from last 683 years.

19th Jan is considered as Holocaust day of Kashmiri Pandits and observed as a black day in the modern history of India.


Conclusion.

You can see for yourself, how difficult things can get for non Muslims under Islamic rule.
Once the religious demographic of a region changes, Islamic rule is inevitable. 
Sharia laws are swiftly implemented. 
Secularism goes out of the window. 
Tolerance is non existent.

Population of other religions decline under Islamic occupation as the existence of non-Muslims itself becomes questionable. This can be seen and verified by observing the steady decline of the Hindu population in the recently formed Islamic countries of Pakistan and Bangladesh.

While the minority Muslims have thrived in a Hindu majority India, the same rights and freedom is not given to minorities under Islamic rule. That's why many Hindu leaders often say that India is secular only because Hindus are in majority. This is not based out of any bigotry or Islamophobia but because of these easily observed and verifiable facts. 

It's then obvious why all countries fear the demographic change in their country as Muslim population grows and the political landscape changes both organically thru multiple marriages, large number of kids and inorganically thru population jihad, love jihad, infiltration, illegal migration etc.


The heart really goes out to Kashmiri Pandits and like the jews, I can only hope they are given the justice they deserve and their genocide is not mocked upon or laughed at.

The world needs to be very kind to this persecuted community as they have suffered far too much and for far too long. They need to be given kindness to heal. 

Jai Shri Ram 🚩 and Jai Hind 🇮🇳

Saturday, November 26, 2022

Elon Musk on Meetings vs effective communication

Elon reportedly send this mail to Tesla employees:

1) Avoid large meetings
Large meetings waste valuable time & energy
- They discourage debate
- People are more guarded than open
- There’s not enough time for everyone to contribute
Don’t schedule large meetings unless you’re certain they provide value to everyone

2) Leave a meeting if you’re not contributing
If a meeting doesn’t require your:
- Input
- Value
- Decisions
Your presence is useless.
It’s not rude to leave a meeting.
But it’s rude to waste people’s time. 

3) Forget the chain of command
Communicate with colleagues directly.
Not through supervisors or managers.
Fast communicators make fast decisions.
Fast decisions = competitive advantage.

4) Be clear, not clever
Avoid nonsense words and technical jargon.
It slows down communication.
Choose words that are:
- Concise
- To the point
- Easy to understand

Don’t sound smart. Be efficient.

5) Ditch frequent meetings
There’s no better way to waste everyone’s time.
Use meetings to:
- Collaborate
- Attack issues head-on
- Solve urgent problems

But once you resolve the issue, frequent meetings are no longer necessary.

You can resolve most issues without a meeting.
Instead of meetings:
- Send a text
- Send an email
- Communicate on a discord or slack channel

Don’t interrupt your team’s workflow if it’s unnecessary.

6) Use common sense
If a company rule doesn’t:
- Make sense
- Contribute to progress
- Apply to your specific situation
Avoid following the rule with your eyes closed.
Don’t follow rules. Follow principles.


26-11 terror attacks on Mumbai

If you are one of those who were born after 2004, you will probably cast your first vote in 2024, or 2029, but you were not born when Parliament attacks happened, you were a toddler when train and market blasts were routine, and you were at best 4 when 26/11 happened, and 10 in 2014.

By no fault of yours, you don't understand what happened the three days during 26/11, the magnitude of it, and our sheer shock. For most of us, it was confusing, for we were just wondering how it could happen, and it did. Further, the meek after response left us shattered.

I can't stress this enough, but a billion Indians languished for mental closure after 2008, and they did not get it for over a decade, until 2019, but what you see today, the entire national security ecosystem, it is the extreme opposite of what we had during those days.

No easy way of putting this, but we were assumed to be sitting ducks, and after 26/11, that feeling only grew. So, read about those days. Talk to your elders. Understand the transformation we live in today. Talk about train blasts in Mumbai (2006) and Delhi market blasts (2008).

Today, around Diwali, we get angry about cracker bans and what not, and I find it to be a luxury, given the routine conversation around Diwali, back in the day, was the imminent security threat, and how some attack may happen, as it did in Delhi in 2008, weeks before 26/11.

Beyond the wrongs of it, there are two crude facts that haunt us from that era. One, we did not respond to Parl attacks of 2001 and the Mumbai attacks of 2008. The emotion people felt back in the day, hard to put into words, but they'd have not opposed the decimation of Pakistan.

Two, the Congress government we had, post-2008, wanted to use 26/11 as a launchpad to attack the Hindus (RSS ki saazish BS), and not as an opportunity to take out Pakistan. 

Don't hate Congress because they have RaGa. Hate them for their lack of spine and national consciousness.

So, when the likes of Kejriwal and low-IQ influencers on IG tell you that the India of today is unsafe and unhappy, dismiss their BS, and take a trip down the troubled memory lane. Trust me, you don't want to feel, as a child, growing up, what many felt in the 2000s.

Things to do in your 20s for a successful future

Men in your 20s, disappear for 6 months, do this and you'll retire filthy rich in the next 10 years...

1. Move out of your hometown

Leave the typical norm you grew up in and seek new challenge.

You're a product of;

• What you've experienced
• Who you hang out with
• What you were told

This forms the basis of your reality

Instead, move out and you'll learn how to be independent

You'll expand your imagination when you;

• Meet new people
• Seek new challenge
• Experience new realities.

2. Connect with high value people

Before you consider this, first priotitize your self-care;

• Dress clothes that fit
• Invest in expensive shoes
• Have a good hair cut
• Smell nice. 

Then equip yourself with social skills to help you interact with ease

Learn how to;

• Start and hold a conversation
• Ask questions and respond right
• Target and approach valuable people

Places to meet high value people:

• Attend conferences and seminars
• At the gym
• Online

Where else?

3. Work out 7x a week 

If you can't work out everyday, how can you expect to even be rich?

Set aside 40 mins a day to do this;

• Hit 300 push ups (30×10)
• Do 200 squats (20×10)
• Perform planks (1min × 2)

In 6 months, you'll have formed chest, strong arms and legs.

 4. Learn a high income skill.

You don't have to complicate it, do this;

• Choose a skill
• Select 10-20 Youtube channel teaching the skill
• Binge watch it for 100 days
• Start to practice as you get better

I recommend these 5 skills.

Learn how to;

• Trade
• Code
• Do sales
• Copywrite
• Grow a youtube channel

Fact: A skill is 10x more valuable than a degree

5. Learn how to invest

Start by investing in yourself, you're your own first priority.

Do this;

• Eat healthy
• Invest in your bed (sleep like a king)
• Take yourself on a solo date

Then, invest in;

• Courses
• Mentorships
• Appreciating assets
• Open 15+ businesses


11 shocking facts about money.

1. Money DOES BUY happiness.

It is not money that makes you unhappy.
It is chasing money as makes you unhappy.

2. It is (mostly) more profitable to rent than to buy

Buying is mostly an emotional decision, stemming from a worldview that ownership means success.

Buy, when you have excess.
Rent, when you are on a budget.

3. You play safe with your money, if you do not know how to make it again.

Until you do not understand a way of making more money from money, you will always hold on to the money you have.

4. Spending money for your well being is an investment.

Buying a comfortable chair to WFH, is an investment, not an expense.
Eating healthy, is an investment.
A good pair of shoes, a good mattress, a good pillow - are investments.
Therapy is an investment.

Don't be cheap here!

5. Your partner will influence your money, more than your knowledge.

Who you spend your life with, their worldview, their approach towards money, their risk profile - all have a far bigger influence on how you treat your money, than your own knowledge.

6. No one wants to get rich slowly.

The surest way of getting rich is to be patient with it.
- Build multiple streams of income
- Keep expenses low
- Do not take loans to buy things that make you look rich
- Invest every month, whether up or down
It is boring!

7. Money's job is to set you free, not make you rich!

Money gives you choices, it gives you options, it gives you freedom.
At the best end of the spectrum, it gives you your time.

That is when money has truly worked for you.

8. Rich does not mean wealthy

You are rich when your active income is a lot.
You are wealthy when your passive income equals or exceeds living expenses.

9. Money will not change you. It will reveal you.

If you are an inherently kind person, money will make you kinder.
If you are an inherently charitable person, money will make you more charitable.
If you are an inherently proud person, money will make you prouder.

10. You (most likely) do not know how much money you are chasing. Hence you will keep chasing forever!

Do you know how much money is that, for you?

11. We all have 2 lives when it comes to money

- Get to the amount you need to live life and do all the things you want to do and need to do. 
- Make more money

1 is mandatory.
Will take time.
If you try to find shortcuts, you won't get past it.

2 is optional & a LOT of fun!



Money is a good servant, but a bad master.

- Francis Bacon

Some references that might help:

1. Buy or rent a house?
youtu.be/cpw4Cg3Gpx8

2. Regular income from your investments
youtu.be/oNcs95JtUUM

3. How much money do you need in life?
https://youtu.be/13nhoS_XYfg


Tips to improve sleep quality

If you sleep less than 7 hours a night, read this:

When you regularly get less than 7 hours of sleep, you increase the risk of:

• Stroke
• Depression
• Weight gain
• Loss of memory
• Heart complications
• Increased blood pressure

Apply these 10 habits and you’ll experience the best sleep you’ve ever had…


1) Journaling
Stimulation, like TV or playing on your phone, creates open loops.
Putting them in a journal closes them.
How?
Journaling lets your mind actively come up with solutions.
Once it’s written down, your brain sees it as stored.
As a result, your mind rests.

Of course, cutting out TV, phone, not watching news is still the best way to avoid simulation.

Read a book. It's calming, no blue light exposure, increases vocabulary, enhances brain power. 

2) Limit blue light before bed

This artificial light comes from screens like your:

• TV
• Phone
• Computer

It makes your brain think it’s daytime and suppresses melatonin.

Avoid blue light 1 hour before trying to sleep.

If you can’t, invest in blue-light glasses.

Jump to end of point 1.
Read a book! 

3) Cut caffeine early

Caffeine destroys the quality of your sleep.

This stimulant blocks your adenosine production.

What’s adenosine?

The hormone responsible for promoting sleep.

 Caffeine will stay in your body for roughly 10 hours.

So if you go to bed at 10pm:

Don’t have caffeine past 11am.

8 hours of quality sleep beats 4 cups of coffee any day.

4) Sleep at a consistent time

Sleep is regulated by your circadian rhythm.

This is your system's clock.

If you go to bed early one night, then late the next, you throw it off.

Create a regular time to go to bed and wake up.

You’ll fall asleep quickly and wake up energized.

5) Optimize your room

To optimize for sleep, focus on:

1) Light
2) Comfort
3) Temperature

The easiest way to cover all three:

• Blackout curtains 
• An air conditioner or fan
• A high-quality pillow and mattress 

This is an investment in your health, not an expense.

6) Let your mind relax

The open loops created by stimulating activities gives your brain a problem to solve.

It keeps the analytical part of your mind engaged.

These “problems” keep you awake.

Schedule a zero-work time 1 hour before bed.

Your brain needs the break.

7) Meditation

Take 10 minutes out of your day to meditate.

In many studies, meditation has been shown to:

• Reduce anxiety 
• Calm your mind
• Lower your heart rate

Which all helps you fall (and stay) asleep.

Great apps if you’re new to meditation are Calm and Headspace.

8) Get sunlight

Get natural light for 5-15 minutes after waking.

This helps your circadian rhythm know the day is starting. 

And by doing so, regulates your sleep cycle and makes it easier to fall asleep.

The earlier the light exposure, the earlier you fall asleep.

9) Keep temperatures cool

The optimal temperature to keep your room is:

60°F to 67°F (15.6°C to 19.4°C)

This helps your body stay cool, and at a temperature that promotes sleep.

Invest in a portable A/C unit or fan if necessary.

If you live in a warm climate, you don't need to lower temperature all the way to 16-19 degrees. Lowering temperature by a few degrees than ambient temperature is more than enough. It's the relative temperature that counts as comfort to your brain and body. 

In fact, lowering temperature by too much can have opposite effect as too much cold will make you uncomfortable.

A/C means closed windows. This will also help you quieten your environment if you stay in a noisy place. Noise is also a stimulant and lowering noise helps quality of sleep immensely.

Make sure to get fresh air circulation in the room during daytime to avoid the room become muggy and stuffy.

10) Don’t exercise at night

The body prepares for sleep by reducing your:

• Heart rate
• Brain waves
• Body temperature

But exercise increases your:

• Heart rate
• Levels of arousal
• Body temperature

Make it a rule to not exercise 3 hours before bed.

10 tips for consistent sleep:

1) Journal
2) Reduce blue light
3) Cut caffeine early
4) Sleep consistently
5) Revamp your room
6) Let your mind relax
7) Meditate before bed
8) Get sunlight exposure
9) Cool your temperature
10) Don’t exercise late at night