Sleep Essentials: How to Create the Perfect Sleep Environment

Welcome to the Commune Podcast. My name is Jeff Krasnow. So today we explore part three of my sleep course, Designing for Rest, the Sleep Sanctuary, Rituals, and Rhythm of Nourishment. So most of us think that sleep starts when our head hits the pillow. But no, no, no. It's not that simple. The truth is... It starts hours earlier in the space that you're in, the thoughts that you carry, and even the food on your plate. Well, if sleep is a ritual, then your bedroom.

is the temple. And the ancients actually intuited this. In Greece and Egypt, they understood what science is only confirming now, that your environment, your mind, and your body all conspire to decide. how well that you rest. So in this episode, we're going full circle, a 360 degree approach to sleep. We'll start with your physical space, how light, sound, scent and air can turn your bedroom into a true sleep sanctuary. Then we'll move.

inward, exploring nightly rituals that help the mind cross from doing to being. And finally, we'll look at how food and timing shape your internal clock and the chemistry of rest. This episode is part of my new sleep course on commune. We'll explore how to rebuild your relationship with rest from the room around you to the thoughts in your head to the signals that you send your body each day because real sleep does I'm Jeff Krasnow, and welcome to Sleep Essentials. If sleep is a ritual...

then your bedroom is the temple. Long before sleep was tracked, optimized, or researched, it was seen as a doorway to the divine. In ancient Greece and Egypt, people visited sacred healing temples called Asclepions. There they practiced Incubatio, temple sleep, where dreams were invited as medicine.

messages from asclepius the greek god of healing the ancients understood something we are only beginning to discover that the environment itself is part of the medicine Nearly every Asclepion was built in a serene natural setting near forests, springs, or gentle hillsides, places where the mind could quiet and the body could rest.

Of course, most of us can't build a shrine in our backyard. My HOA would definitely not approve. But we can steal a few tricks from the ancients. So how can we create our own modern version of that temple?

So let's dive into how we can design a 360-degree sleep sanctuary where light, sound, scent, and temperature all whisper the same message to your body. It's time. to rest. Science tells us that an ideal sleep sanctuary rests on seven simple principles. First, your bed should mean one thing. sleep. This is a cornerstone of cognitive behavioral therapy for insomnia known as stimulus control. When your bed becomes a place

Only for rest and romance, not work, not TV, not scrolling, your brain learns to associate lying down with relaxation. Second, keep the temperature cool. between 60 and 67 degrees Fahrenheit or 15 to 19 degrees Celsius. This drop in temperature helps to trigger natural sleep onset. A warm bath or shower about an hour before bed. can have the same effect. It's a little bit anti-instinctual because baths are often quite hot, but what they start is the cooling process that happens within the body.

as you get out to bring your temperature back down. And like I've mentioned earlier in the course, you actually want to have your core body temperature lower then that Goldilocks zone 98.6 at night. That will optimize sleep. Third, Protect your darkness. Even a little bit of street light through curtains or a glowing alarm clock can shift your sleep timing. So try blackout curtains if you can afford them. Unplug small LEDs or use a soft eye mask.

Also, if you need night lights at night, make sure there are amber lights in the inferior field, like plug them in kind of at floor level. When the world goes dark, the body tends to follow. Fourth, invite quiet in. Chronic noise fragments sleep. Ear plugs or a fan or a steady background sound, white or pink noise can help protect your rest. Pink noise especially with its gentler frequencies has been shown to deepen slow wave sleep. and even improve memory. Number five, consider scent.

Certain aromas can activate the parasympathetic nervous system, the body's rest and digest mode. Multiple studies show that inhaling lavender essential oil before bed or during sleep can improve sleep. quality and reduce anxiety. Other calming scents like cedar, vanilla, bergamot, or chamomile can have similar effects. Choose what feels grounding and familiar to you. Number six, keep your space clear.

A tidy room equals a tidy mind. Visual clutter often sparks subtle alertness. The mind sees unfinished business. One survey by the National Sleep Foundation even found that people who make their bed in the morning and keep their rooms clean are more likely to report better sleep quality. The final principle is one most people overlook.

Air. Fresh, clean air helps the body rest more deeply. Studies show that good ventilation, even something as simple as a cracked window or an air purifier, leads to fewer awakenings and better oxygen balance throughout the night. Poor air quality, on the other hand, raises carbon dioxide levels and makes sleep lighter, shallower, and more restless. Think of it this way. Your room should breathe with you. Fresh air in, stale air out.

a quiet rhythm that mirrors your own and for snores or light apnea sufferers small tools like nasal strips or magnetic nose clips can help gently open the airways they may not cure sleep apnea but for the right person, they are a $10 miracle. The idea is simple but profound. Make your bedroom a sanctuary. Cool, quiet, uncluttered, comfortable, and a dedicated place to rest.

a place that reminds your body it's safe to surrender because when your outer world feels calm, your inner world will follow.

We live in an age that never truly goes dark. Our homes, our cities, even our pockets glow long after sunset, and yet our bodies still expect nightfall to reclaim the dark. We have to be intentional, creating small rituals that help the nervous system remember what time it is. Start by softening the light. Remember those melatonin suppressing screens and bulbs we talked about?

Well, they're not all created equal. Screens, phones, laptops, tablets, TVs are the biggest culprits. Their bright blue wavelengths combined with endless scrolling and stimulation can delay melatonin release by hours. Daylight bulbs, the kind labeled 5,000 to 6,500 Kelvin, come in close behind. Great for offices, terrible for bedrooms.

Even standard cool white LEDs can confuse your brain into thinking it's still daytime. Only warm amber bulbs, candles, or salt lamps send the right message. It's night now. you can rest. Swapping bright overheads for soft golden light allows your body chemistry to shift naturally. toward sleep. And yes, that includes the light in your hand, your phone. Apps like Flux or Night Shift can filter blue wavelengths after dark and blue blocking glasses can add another layer of defense.

For nighttime navigation, use motion sensitive nightlights instead of flipping on harsh overheads during middle of the night bathroom trips. That way your eyes and brain can stay in night mode. We actually even have a light that clips on to... the rim of the toilet that will go on when they sense an impending urination. Because really your melatonin just wants a bedtime story, not a TED Talk from your phone at midnight.

One easy solve is to set up a small evening tech station, a little landing pad where all your devices go to sleep before you do. Bonus if it doubles as a charging zone outside of the bedroom. Think of it as tucking your devices into their own little bed. They need rest too. And don't worry, you'll all reunite in the morning. And make space for analog pleasures. Replace late night scrolling with tactile rituals.

read a paper book, journal by lamplight, or listen to music without a screen in sight. Your senses relax when there's nothing left to refresh. These small shifts, light, technology, attention, may seem simple, but together they build a boundary between day and night. These rituals are a gentle shield from modernity, and within that shield...

rest becomes possible again. What holds your body also holds your nervous system. Your sleep surfaced isn't just about comfort. It shapes temperature, spinal alignment, and even the way that you breathe. Building your nest is about creating a space that supports your entire physiology, body, and mind.

Start with your mattress and bedding. Spinal alignment matters most, but materials play a part too. Natural fibers like cotton... wool, and linen help to regulate temperature, keeping you cool in summer and warm in winter. Latex offers the gentle support of foam without trapping heat. Even a small upgrade, a wool latex or cotton topper, can make a difference in comfort and breathability.

Wool and other natural fibers add another benefit, a bit of natural flame resistance without the chemicals that can irritate sensitive systems. Weighted blankets can also help too. that gentle even pressure has been shown to calm the nervous system lower cortisol and raise both serotonin and melatonin the hormones that tell the body it's safe to rest i often use a light weighted blanket myself it's like a

hug that lulls me to sleep. Across the world cultures have found their own ways of nestling for sleep. In Scandinavia babies often nap bundled in their strollers. outdoors in the cold air, a practice believed to deepen rest. In Japan, futons are aired out each morning for freshness. Different traditions, but same principles. Cool temperatures... fresh air, and tidy space matter everywhere. So this session's takeaway is called Build Your Nest.

Choose one element of your sleep environment to upgrade for five nights. Maybe you install blackout curtains or you add a salt lamp or warm dim lighting. lower the room temperature by a few degrees, diffuse lavender or a scent that calms you. Perhaps you move your phone to another room or simply declutter your nightstand. Bonus, you might finally find...

that book that you were meant to read. Then track how your sleep feels, not just in hours, but in depth ease and how you wake up. Hey, it's Jeff. So we often think of wellness as something external, what we eat, how we move. But inside our bodies is an amazing repair system driven by stem cells. They're constantly working to renew and restore. But as we age, that repair system doesn't work as well as it used to. But what if there was a way to support it?

Well, enter STEM Regen. Founded by stem cell scientist and health pioneer Christian Drapeau, STEM Regen offers unique supplements designed to naturally support your body's ability to release more stem cells into circulation. More stem cells means more repair, more recovery, and more vitality. It's like giving your body the boost it needs. to stay resilient, rejuvenated, and ready to take on whatever life throws your way. So right now, Commune Podcast listeners can get 20% off their first order.

at stemregen.co forward slash commune with the code communepod. That's communepod for 20% off at stemregen.co forward slash commune. Unlock more of your body's innate repair system with STEM Regen. Winston Churchill once said, we shape our dwellings. And afterwards, our dwellings shape us. Now let your bedroom itself become a cue for better sleep, a place where your nervous system recognizes that it's safe and rest is welcome.

If your bedroom is the body's sanctuary, then your mind is the inner sanctum. The hour before bed shapes how you cross into stillness. What do you do in that hour? Do you crash straight into bed? Do you numb out with... some TV or scrolls to the end of your phone, chasing one more flicker of light before surrendering to the dark. That hour matters more than we think. Sleep doesn't happen just on command, like body, now sleep.

It doesn't work that way. The body needs cues, not force. When we rush or overstimulate ourselves before bed, we're flooding the system with cortisol, the hormone that keeps us alert. And cortisol blocks melatonin. the hormone that incites grogginess and invites sleep. Remember our seesaw hormones? If we're checking emails at 10 p.m., we tip the balance towards cortisol.

Evening stress, bright light, and mental noise all send the same message to the body. Stay awake. So if we want to rest deeply, we have to create the opposite. An hour that gently signals... safety, and release. A ritual is one of the simplest ways to accomplish this. In one study, participants learned a task while smelling a rose scent. Later, when that same scent was introduced during sleep, their memory improved. The scent itself became a bridge, a cue that told the brain what came next.

Just as scent can anchor memory, repeated rituals can teach the mind and body that it's time to surrender, to let go. We really have to wind down on three levels. The mind, the body, and the heart, our emotional center. The mind needs reassurance, the sense that it can set down tomorrow's concerns. The body needs relaxation, cues to slow the breath, drop body temperature, and release tension.

And the heart needs permission, the felt sense of safety that tells the nervous system that the day is done. Each night, the hour before sleep is your chance to tend to those three layers, to cross the bridge. from doing into being. You may have heard the phrase, neurons that fire together wire together. The brain loves routine. It's always looking for patterns, predicting what comes next.

ritual takes advantage of that wiring, turning repetition into relaxation. It's the bridge between wakefulness and rest, the moment the mind remembers how to let go. Each small ritual becomes a cue, a signal to body and mind that it's safe to slow down. So let's take a look at a few of these rituals, how they work, and how to orchestrate in symphony so they reinforce each other.

Research shows that structured bedtime routines improve both sleep onset and sleep quality in both children and in adults. It's kind of a behavioral lullaby teaching the body how to surrender. Humans are highly trainable creatures. In behavioral science, this is called stimulus control. Repeat a cue often enough and the body begins to anticipate the outcome. What you repeat teaches your body what is coming. We've applied this to our bedrooms. Now we apply it to our routine.

So instead of willing yourself to relax, you can teach your body to expect relaxation. One simple way to do this is through habit stacking. linking a new behavior to an existing one so that the old habit becomes the cue. It's not about adding something entirely new it's about building small rituals on top of what already exists for example after i brush my teeth i write tomorrow's to-do list after i dim the lights i take

three slow deep breaths. After I put my phone on airplane mode, I start my sleep playlist. Each small link becomes part of a relaxation chain. And over time, the body recognizes the sequence and begins to unwind automatically. Every habit follows the same rhythm. Cue, craving, response, reward. Most people skip that last part, the reward, that satisfying note that tells the brain, yes, this feels good. So add something you genuinely enjoy at the end of your new routine.

a calming scent, a favorite lotion or a moment of gratitude. And when this ritual feels good, your brain naturally wants to return to it night after night. Rituals work not because they force sleep. but because they remind the body what safety feels like. They link the familiar to the peaceful, creating a chain of cues that gently lead you home.

Rituals work best when they touch different layers, the body, the mind, and the environment, and when they're practiced consistently. So let's walk through a few simple strategies you can use to create new sleep habits. Let's start with the mind. When thoughts keep circling... Give them a place to land. Before bed, try writing out tomorrow's to-do list. Research from Baylor University shows that people who make a detailed list before bed

fall asleep faster. The brain relaxes when it knows it won't forget. Or try a brief gratitude journal. Writing down three things you're thankful for has been shown to improve sleep quality and reduce worry. Gratitude and rumination can't coexist. One softens the other. And if something from the day is still weighing on you, use a worry journal.

Choose one concern and ask yourself, what's one way this could work out better than I expect? That simple reframing gives the mind closure instead of endless loops. Many cultures have rituals to set aside worries. In Guatemala, for example, kids whisper their troubles to small worry dolls and tuck them under their pillow. The idea is that you hand off your stress for the night.

not so different from our gratitude or journaling techniques. Just a little bit more magical. If the mind won't quiet, work with the body. When you relax the body, the mind tends to follow. Try the four, seven, eight breath. Inhale for four, hold for seven, exhale for eight. and repeat four times. This slows the heart rate and signals the nervous system to shift into rest mode or parasympathetic mode.

Or move through a short round of progressive muscle relaxation. Tense and release one muscle group at a time from your toes all the way to your forehead. Studies show that this technique... helps people with insomnia fall asleep more easily. Your environment can also become a cue for rest. Scent, for example, can be used as a signal, and some scents, particularly lavender, have been shown to deepen slow-wave sleep and improve next-day energy.

When you use the same scent each night, it becomes shorthand for rest, a kind of olfactory lullaby. SoundScan can work the same way. Calming lyric-free music before bed improves sleep quality across all age groups. When you use the same playlist every night, your brain learns the message. This means sleep. Light is another powerful ritual. Lower lamps light a candle or turn on a salt lamp.

Even the simplest act can become a potent signal when it's repeated at the same time each night. Heck, even putting on the same fuzzy socks before bed could become your sleep trigger. And if rest still doesn't come, don't force it. If you're awake for 20 minutes or more, get up. Do something quiet in low light. Read a book, stretch, listen to calm music. This prevents your bed from becoming a place of frustration. Think of it as a gentle reboot for your mind.

You can also try what's called a paradoxical intention. Tell yourself to stay awake and invite your eyes to stay open. It sounds counterintuitive, but by telling yourself to stay awake, you take the pressure off. and suddenly sleep sneaks up on you. In the end, the content of the ritual matters less than the consistency.

In the end, the content of the ritual matters less than the consistency. When practiced night after night, these cues do the heavy lifting. They train the nervous system to downshift and sleep naturally follows. Over time, your rituals can become a pathway home to rest. Now the day is over. Night is drawing nigh. Shadows of the evening steal across the sky. That line comes from an old hymn by Sabine Baring-Gould. For centuries across cultures, people have marked this passage from day into night.

Benedictine monks ended their day with Compline, a brief prayer, a single candle, then silence. In Japan, Yugen honors the mystery of dusk. In Judaism, Shuma is whispered before sleep. In southern France, families once tucked sprigs of lavender into their pillowcases. They didn't know about GABA receptors or parasympathetic tone, only that dreams smelled like purple fields and calm.

Some truths take centuries to prove, but the body knew them intuitively all along. Each of these rituals is a way of crossing the threshold, a reminder that sleep isn't a sudden fall. but a descent and rituals, whether sacred or ordinary, build that staircase. Hey, it's Jeff, and this episode of Commune is brought to you through the generous support of Igniton, a new kind of supplement rooted in quantum science and spiritual wisdom.

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In this episode's takeaway, we'll practice our own modern version called the 60-minute descent. So think of the last hour before bed as a gentle spiral downward, a slow unwinding of mind, body, and environment. In that hour, choose one practice from each of the three layers. For the mind, write tomorrow's to-do list, note three gratitudes, or reframe one concern from the day. For the body, try a calming breath, a brief relaxation, or a few slow stretches.

And for the signal, create one consistent cue, light a candle, make tea or put on the same quiet music each night. You might even jot down your three part ritual plan for the week. so you remember it. Repeat this pattern for five nights. Don't worry about perfection. Just notice, how long does it take you to fall asleep? How do you feel when you wake? If some nights you only get 30 minutes,

That's okay. It's the pattern that counts. Food is not only nutrition, it's information. Every bite, every sip tells your body what time it is. The timing, type, and ritual of what we eat can either prime us for deep rest or wire us for wakefulness. Today, we'll explore how nutrition and metabolism intersect with sleep because what you do in the kitchen echoes in the bedroom, which is either really encouraging or extremely ominous, depending on what's...

on the menu. So let's start with timing. Your body runs on rhythms and eating late can throw those rhythms into chaos. When you eat too close to bedtime, melatonin release is delayed. insulin stays elevated, and digestion competes with your body's night shift repair crew. One study found that simply shifting meals earlier helped the body align more closely with its natural circadian rhythm.

A late dinner means a late internal clock. Of course, late is relative. In the US or Northern Europe, dinner might be at six or seven. In Spain or Argentina, it's closer to nine or 10. In hotter climates, meals often slide later into the night. Culture shapes habits, but metabolism still follows circadian time. Here's what that means. Insulin sensitivity declines as the day goes on, while melatonin rising in the evening suppresses insulin release. A late dinner...

asks your body to metabolize when it's trying to power down. This is the essence of chrononutrition, how when you eat affects how you sleep. And the evidence is clear. Earlier meals stabilize blood sugar, improve sleep quality, and lower inflammation. But it's not just what happens after dark. Daytime habits matter too.

Just as what and when you eat send signals to your body clock, so do movement and stress. Regular exercise and mindful stress management ripple forward into the night, improving both metabolic health and sleep quality.

So let's talk about the foods that help us sleep. Certain foods naturally support the chemistry of sleep. Tryptophan-rich proteins like poultry, oats, and bananas provide the amino acid precursor to serotonin and melatonin. Complex carbohydrates, beans, lentils, and whole grains help that tryptophan cross into the brain, shortening the time it takes to fall asleep.

Magnesium-rich foods like dark leafy greens, pumpkin seeds, and even dark chocolate help calm the nervous system. Melatonin and omega-rich sources such as fatty fish, dairy, kiwi, and tart cherries are also linked with better sleep quality. Some small studies show that tart cherry juice can lengthen total sleep by almost 45 minutes, while two kiwis before bed

help people fall asleep faster and stay asleep longer, a sweet green lullaby backed by serotonin. These nutrients play quiet supporting roles in healthy sleep cycles. And finally, what not to eat, or at least what to watch out for. Just as food can help support sleep, many foods can help

disrupt it. Caffeine, for instance, blocks adenosine, the molecule that builds up sleep pressure as part of your homeostatic drive. Alcohol may help you drift off in the short term, but fragments ram in deep sleep. leaving you groggy. Heavy or spicy meals can raise core body temperature and trigger reflux, two things your body does not want while it's trying to repair. Refined carbohydrates, white bread, pasta, pastries digest quickly and can cause middle of the night hunger.

saturated fats common in fried or processed foods are linked to less restorative slow wave sleep and consistent overeating can narrow the airway increasing the risk of sleep apnea and adding pressure on the diaphragm balancing blood sugar and temperature can also help eat a steady evening meal with protein, fiber, and healthy fats, limit refined carbs and alcohol, and keep the bedroom cool to reduce hot flashes and 2 a.m. wake-ups. For women, there's another rhythm at play.

hormones and changing hormones over time. So during perimenopause and menopause, drops in estrogen, progesterone, and melatonin can disrupt sleep, raising core body temperature and leading to nighttime awakening. hot flashes sweats etc. Supporting hormonal balance also means supporting regulation. Gentle movement, relaxation practices, and nutrients like magnesium, omega-3s, and phytoestrogens found in soy, flax, and other plant foods can help steady hormones and promote deeper rest.

A simple protocol ties it all together. Finish your last meal at least three hours before bed. That window gives insulin time to fall, digestion to ease, and the body space to repair itself. Because food isn't just fuel, it's a signal. And every signal you send during the day becomes a message your body carries into the night.

Around the world, people have long used simple and soothing evening food and drink as gentle medicine. Culture has taught us some sleep-friendly nightcaps. There's golden milk, warm milk infused with turmeric and spice, believed to calm the nerves and ground digestion before sleep. In Japan, a light bowl of miso soup often closes the day. fermented, warm, and simple, it brings the gut and the mind into a quiet harmony.

In China, jujube tea, sometimes called red date tea, is a traditional tonic for the spirit, especially for postpartum women. Modern research now shows that compounds in jujube can deepen non-REM rest by working through GABA pathways. And in the West, a cup of chamomile tea... or warm milk with honey is almost archetypal, comfort in a mug. Chamomile's active compound, apigenin, binds to the same GABA receptors that help the brain slow down, the body's natural break pedal.

Much of sleep depends on GABA, this calming neurotransmitter that quiets neural firing and tells the body it's safe to rest. Many sleep medications enhance GABA's effects, but nature provides... gentler allies, herbs like chamomile, valerian, and jujube, show mild affinities for these same pathways. But Beyond the chemistry, there's something deeper here at play. The ritual itself matters. Sipping something warm engages the vagus nerve, the body's relaxation switch. The slow act of drinking...

Swallowing and breathing stimulates the vagus, lowering heart rate, deepening the breath, and sending a clear message. It's time to let go.

A cup of tea can be more than a beverage. It's a sensory bridge between the doing of the day and the dreaming of the night. Sleep doesn't just respond to your metabolism. It actually shapes it. Each night is a metabolic reset, recalibrating hormones, blood sugar, and immune defenses for the day ahead. When sleep falls short, Appetite hormones shift. Ghrelin, for example, the hunger hormone rises, while leptin, the satiety hormone, drops. You feel hungrier but less satisfied.

Insulin sensitivity also declines. Studies show that sleeping less than six hours a night reduces insulin sensitivity and raises cortisol, pushing cravings higher and blood sugar off balance. Simply put, When you shortchange sleep, you're hungrier, crave junk, and your body stores more fat. It's a vicious cycle. Your day shapes your night, and your night shapes your day.

Each is part of the same feedback loop, one literally feeding the other. The better you sleep, the easier it is to make healthy choices the next day, which in turn helps you sleep. You've heard the saying, let food be thy medicine. But what if it could be your lullaby too? What and when we eat can shape how deeply we rest. Late meals, caffeine, and heavy digestion can all keep the body wired.

when it should be winding down. So for the next five nights, try this. Finish dinner at least three hours before bed and no caffeine. afternoon, right? So the last bite of food goes in your mouth three hours before you go to sleep. So if you finish eating at 7, then you're sleeping at 10. If you need a bedtime snack, keep it light. A handful of almonds or walnuts can do the trick. Then add a ritual. Sip something warm, tea, golden milk, or simply hot water with lemon about an hour before bed.

Notice not just the physical effect, but the emotional signal it sends. The day is done. Food isn't only fuel, it's ritual and it's rhythm. The evening meal, the bedtime cup, the last bite before silence, each can either anchor your biology or pull it off course. In Greece, cherries have long carried the sweetness of hospitality. For centuries, families have turned them into Glycotoku tolu spoon sweets.

Glossy preserves offered to evening guests with a glass of cool water, a gesture of welcome, of slowing down, of savoring what's been saved from summer. Perhaps that's why cherries came to symbolize vitality. and the turning of the seasons, fruit that holds the color of dusk itself. Today, science has revealed that those same cherries contain melatonin, the molecule of nightfall, what was once the taste of twilight.

has become its medicine. Until next time, may your nourishment support your night and your night restore your day. Thank you for listening to today's episode. For more of my weekly musings along with ad-free episodes and live stream conversations, head over to my substack. at jeffkrasno.substack.com. I also want to let you know about our course platform over on Commune, which contains over 3,000 lessons and practices from the world's leading integrative medicine doctors, health experts.

and yoga, fitness, and mindfulness teachers. It's a living library for holistic well-being, and you can try it for free for 14 days at onecommune.com forward slash trycommune. As a reminder, the audio version of my new book, Good Stress, is available on Audible, and you can listen to it for free as part of your premium Spotify membership. And if you prefer the old school analog option, well, you can pick up a dusty old scroll at goodstress.com and get over $900 worth of bonus courses.

from some of my biggest influences, including Dr. Mark Hyman, Dr. Zach Bush, and Dr. Gabor Mate. As always, feel free to reach out to me with comments, questions, or... criticism of the constructive variety at jeffk at onecommune.com. Okay, that's all from the Commune for today. My name is Jeff Krasnow, and I am here for you.

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