Sleep is the most important healing process for the body that most of us are not getting enough, and definitely feel the suffering because of it. There are some simple steps you can take throughout your day to help you get a better night sleep. Taking care of sleep starts with the moment you wake up in the morning. As soon as wake up, ask yourself "who is the I that is waking up?" The fist aspect I would like to touch on is the very question- what can I do to fall asleep? Who is this "I"? We do not have to get deep and philosophical, but understanding what is really trying to sleep may help you to actually do just that- fall asleep. Sleep comes to the mind. The mind is what prevents the body from sleeping, especially a busy worrying mind. So what is this "I" that is trying to fall asleep? Is it the "I" that has to pay this bill, and is worrying about that money and that paycheck and so on and so on. All of this chatter is created in the mind, and there is a way to turn it off.
First, we must prepare the mind for sleep. During the day, it is important to watch when and if you drink caffeine. If you drink caffeine, you should stop the intake around 11am-1pm. Not drinking it at all is the best solution, but a cup of coffee in the morning won't kill you. No caffeine allows your body to get back on its natural cycle of energy, and it is in sync with the sunlight your body gets through the skin and the eyes. Waking in the morning, before you fly out of the bed, take a few breaths and slow down the mind. Smile if you can and affirm that today is going to be a good day. The way you create your energy with your mind in the morning will quite often dictate how he rest of the day will go- and if a speed bump is throw in your way, like the cat or dog tore up a bunch of tissue, then laugh. No need to get all angry after taking the time to soothe yourself, right? While going through the day, try to keep your mind from wondering around like a loose monkey all day. Try to keep your mind in the present moment of what you are doing. Even while doing the most mundane things, like
washing clothes or sweeping the floor- which now happen to be two of my most favorite things now. This exercise will generally keep you in a better mood if followed more and more, and it is not an easy one. The mind gets very distracted quite easily, so have a sense of humor with it. Like anything in life, the more it is practiced, the more naturally it becomes integrated into your life. If a good level of awareness was maintained throughout the day, then that is great! You kept thoughts at bay while enjoying life. Now, when the mind is brought into the laying position by a worn out, tired body, it will be more apt to fall in sync with the present moment. If you kept your mind worrying and flitting about all day, then even while your body is exhausted and your mind fatigued, it will still move about. The mind, like the body, gets inertia from its daily activities. Before you even get ready for bed, relaxing in a warm or hot bath is most excellent for your body, and while doing so, having lavender candles or other aromatics that suit your senses are an amazing addition. Give yourself time, and be in the moment the entire time. Enjoy every little thing- the candle light sparkling off the bath water, the soap bubbles making a sound like an ocean- every thing can be an avenue into relaxation. Going to bed, continue to be in the present, not the past or tomorrow. The worry that you layer throughout the day only becomes a thick wall of sleeplessness when you lay down in bed, so you can see how important it is to stay aware all day.
If you find yourself with the mind of a monkey, there is still some ways to calm the madness. Laying in any position that is comfortable is fine. Now focus on the breath, and breath through the nose if possible. Start with the breath going in, and the breath going out. Feel the breath how it is cool going in, and warm leaving the nose. Now, continue to put your awareness on the breath, going in and out, in and out. Do not worry if the mind fights and squeals and cries, just listen to it and continue. Make as though you are the guardian of the mind, and that anything that tries to come through- a thought, a sound, a worry, an angry emotion- anything at all - must see you first.
When they come, just say hello, and then turn them away. They will most likely try to come back, especially those pesky worries and those needy thoughts. It is okay, you are the grand guardian, wise keeper of your mind and you will not let them enter. Just continue to focus your awareness on your breath. Eventually, the thoughts will begin to subside, and your body and mind will both slow down and relax. It is biological programmed to do so. If this doesn't work, then do not compound the worry more by thinking how you will never get to sleep. We are introducing a new paradigm, a new shift into your life, and it will take time. A few days, perhaps, maybe a week. But stick with it and let me know how it works.