10 Ways to Sleep Soundly
Having trouble getting a good night’s sleep? Mental stress from life and work often makes it hard to get a good night’s sleep. Meditation, physical exercise, nutrition and yoga practice, are ideal ways to balance stress and sleep soundly.
In Sleep the Mind Taps into Higher Consciousness
Sleep is a magical time when our mind taps into higher consciousness and the soul comes to the fore, says spiritual yogi Paramahansa Yogananda. “In sleep, the astral life forces are withdrawn not only from the muscles but also from the sensory instruments. Every night each man accomplishes a physical withdrawal of the life force, albeit in an unconscious way; the energy and consciousness in the body retire to the region of the heart, spine, and brain, giving man the rejuvenating peace of subconscious contact with the divine dynamo of all his powers, the soul. Why does man feel joy in sleep? Because when he is in the stage of deep, dreamless sleep, unconscious of the body, physical limitations are forgotten and the mind momentarily taps a higher consciousness.”
Here are some sleep suggestions for those suffering from sleepless nights.
1. End use of computers, TV, and handheld devices an hour prior to sleep time
The blue light from your electronic devices shuts down the production of melatonin, a major sleep hormone that we produce at night.
2. Reduce Caffeine
It takes 4-6 hours or more to metabolize caffeine, which prevents a helpful sleep-promoting chemical called adenosine from working. Several hours before sleep avoid wine, alcohol, red bull, coffee, chocolate, chicken and soda.
3. Exercise regularly
Exercise regularly and you’ll sleep easier and more soundly. Whether you’re jogging, swimming, playing tennis or working out at the gym, exercise is a great way to feel and look your best, and you’ll also promote a great night’s sleep.
4. Watch your diet
Foods helpful for sleep include cherries, which contain melatonin, a chemical that helps control our body’s internal clock, says Keri Gans, a registered dietician in New York City and author of The Small Change Diet. Bananas are helpful because they contain natural muscle-relaxers magnesium and potassium. Sweet potatoes provide sleep-promoting complex carbohydrates and contain muscle-relaxant potassium. When combined with complex carbohydrates such as whole-wheat toast or crackers, cheese and dairy products can help bring about the onset of sleep. Carbohydrates release insulin which promotes the movement of tryptophan into the brain. Tryptophan then converts to serotonin and melatonin, which are sleep-promoting neurotransmitters.
5. Cool the Room
At night our core body temperature drops and this tells the brain it’s time for sleep. Sleep with a room temperature of between 62 and 70 degrees.
Right before sleep try a guided conscious relaxation tour and relax to beautiful images of nature and the comforting sound of guitar music. If you enjoy the relaxing sound of the flute combined with nature scenes, this short meditation video may help. Or listen to music like “Edge of Eternal” and find a peaceful calm.
Make Halasana the last thing you do before sleep. It’s a pose done while lying on your back. Set yourself up to create a strong base in the back of your shoulders and arms, just as you would in Salamba Sarvangasana (Shoulder Stand). Kick your legs overhead and press your toes into the floor behind you. Stay in the pose for up to 5 minutes and slowly draw the legs back over head and return them to the floor. This pose is therapeutic as it calms the mind. A calm mind reduces stress and anxiety.
8. Alarm clocks should be heard, but not seen
Avoid visually bright-screened alarm clocks and ticking wall clocks. Keep your wakeup devices out of mind and sight and let them do their jobs at the appointed times.
9. Pristine quiet
If it’s too noisy where you sleep, try wearing earplugs. If your spouse’s snoring is keeping you awake, there are medical solutions you can try. If snoring is an issue, you might try a “bedroom divorce”.
10. A comfy mattress
Find a mattress that is firm or soft enough for you. You’re going to be sleeping on a mattress for an average of 7 years. So find a one that is comfortable and supportive.
How are you dealing with sleepless nights?