There is nothing like a good sleep. In my post on brain, I had mentioned how important it ‘s from the point of memory consolidation.
But some of us have problems with our sleep. I have faced three types of issues with sleep. Let me describe them and the fixes I have found:
- Can’t get sleep easily, you are tossing your self in the bed
- This could be because of a stimulation. Doctors advice to avoid exercises, yoga, pranayam, coffee, smoke etc at least 2 hrs prior to going to bed (anything that stimulated you). Also avoid reading things that can excite you; same holds good with TV programs. If for any reason you are excited physically, try the following:
Lie on your back with hands on either side of the body. Stretch your entire body (start with your toes, then legs, angle, lower leg……..till head) and relax it with a Haaa….. sound. Relax. Repeat three – four times. (it should take about 20-25 seconds for one cycle)You will get a good sleep
- This could be because there is a thought running in your mind. This could be about a problem you have at work, or some thing wrong you have done ..whatever. You are caught in the trp chewing on the thought. How can you get out ?
One way is to just listen to the ticking of a clock (brings you to the present moment….)
A better way to really clear your mind, try this: Sit up and start talking loudly and continuously. The only condition is that don’t use any language that you know. Just go on talking for few minutes. Stop. Observe your mind for a while and go to sleep. You will sleep like a baby.
- Deep abdominal breathing always helps (http://en.wikipedia.org/wiki/Diaphragmatic_breathing)
2. Can’t maintain the sleep, you wake up in between.
- One common situation is that you wake up (mostly in the early mornings 2 – 4 am) and find yourself chewing on a problem that has been bothering you. If this happens, take my word for it, it’s not a good sign. This is a very clear indication that you are getting in to stress. Seek help. Btw, the talking technique above will help you flush your mind
- The other common issue is a continuously disturbed sleep with lot of dreams (I used to tell my wife, it was as if sleeping in a cinema). I think typically this happens when you disturb your sub conscious mind. Could be that there was an incident that troubled you deeply, or you took a real strong decision or you are trying to change a deep rooted pattern. Normally they don’t stay, just leave them and they will vanish. And normally you don’t feel tired after such a night.
- Another problems I think is having subtle fears in the mind. Not just fears about job loss or health issues, it could just be in the environment. You might just feel ‘insecure’ at the bottom of your heart.
3. You don’t feel fresh when you wake up in the morning
This used to happen to me often when I was a smoker and used to drink. Even if I slept like a log, I would be so lethargic in the morning and this would also pull my mid down. After I have given up alcohol and nicotine , this is a not a problem.
But I found some thing interesting. When I started doing some creative stuff (link), I slowly started looking forward to each day. And I wake up pretty early these days feeling fully rested. Therefore to have a great sleep, have a purpose in life and look forward to every new day.
Have a good sleep and a great day ahead!