Generally I am a sound sleeper. I found myself the other night, however, wide-awake, and I could not go back to sleep. I started to get frustrated- thinking of the day to come, how much I had to do, and how tired I was going to be if I didn’t fall back asleep. This of course, was not helpful. It was, however, an interesting time to observe my mind. Lying in bed at 4:00am there was nothing else to do. I was struck by how my mind’s tendency to jump to the future (the next day and how I would feel) was creating stress and anxiety in my body, which in turn was keeping me awake.
The Mind and the Future
When the mind creates a stressful version of the future, (and who knows if it actually will be true- it only exists in one place- our minds) our body’s response is generally to feel stress and anxiety. Although we all experience these differently, some common experiences are:
* Tightening of the muscles
* Increased heart rate
* Difficulty breathing
* Increased body temperature/sweating
* Inability to focus
* Increased production of adrenaline
* Feeling of agitation/inability to relax
Reining in the Mind
I knew if I wanted to fall back asleep, I had to shift my focus from my mind’s future fantasy to the present moment. A present moment anchor that is always available to us is our body. So, I started with my breath. As I lay in bed, I noticed the rise and fall of my chest as my breath went in and out. My mind of course tugged at my focus, “But what about tomorrow! You have to get up early! You’re going to be so tired!” I noticed that, and gently returned my attention to my breath. Slowly, I felt my body start to relax. I was feeling sleepier, but not quite ready to sleep yet.
The Body Scan
The next strategy I used to fall back asleep was a body scan. A body scan is a systematic process of bringing one’s awareness to sensations and energy in the body. I started with my feet and paid attention to them- what did my feet feel like? They were warm and a little tingly. I also noticed they felt slightly achy and tired. Tired! Right, my body is tired at 4:00am! I continued my body scan and I must have fallen asleep somewhere around my arms, because I don’t remember getting to my upper body. If you are interested in more information on body scans or in listening to a guided body scan, please click here.
When I focus on my breathing or do the body scan, my mind always wanders to worrisome thoughts.
This is a very normal experience. The mind is used to doing this- it’s a habit. It will take some time to re-train your mind and for you to believe that you actually have a say in what it pays attention to! When your mind wanders to anxious thoughts, simply notice that, and bring your attention back to your breath. Don’t try and stop your mind, just re-direct it.
It seems like everyone I know has insomnia. Why is it so hard to sleep?
Looking at the big picture of our culture and the modern world, night is becoming a thing of the past. Stores are open 24 hours. You can chat, play games, pay bills, and do just about anything you want any hour of the day online. There doesn’t seem to be a period of time when everyone just rests. Verlyn Klinkenborg writes in National Geographic, Our Vanishing Night, “Darkness is as essential to our biological welfare, to our internal clockwork, as light itself. The regular oscillation of waking and sleep in our lives–one of our circadian rhythms–is nothing less than a biological expression of the regular oscillation of light on Earth. So fundamental are these rhythms to our being that altering them is like altering gravity.”
What if I struggle with chronic insomnia?
Statistics vary, but approximately 15% of Americans have chronic insomnia, which is defined as lasting for more than 1 month. For more insomnia statistics, click here. Chronic insomnia is very frustrating and impacts all aspects of one’s life including health, relationships, work performance, mood, and overall enjoyment of life. In some cases, chronic insomnia leads to depression, anxiety, and other psychological disorders. If you struggle with chronic insomnia, here are some suggestions:
* Avoid caffeine, especially after 12:00pm
* Avoid alcohol
* Get daily exercise
* Create a relaxing environment in your bedroom. Clean up clutter, get rid of the TV, have a comfortable bed, clean sheets, etc.
* Start a bedtime routine that begins about an hour before you are ready to get to sleep. Drink some hot decaffeinated tea or warm milk, listen to some relaxing music, and/or take a hot bath or shower. If you notice yourself worrying about the next day, write down your worries in a journal to express them and help clear them out of your mind.
* Evaluate your stress load. What can you eliminate from your life that is causing you undue stress and worry?
* Schedule time in your day to consciously relax. (See more on this below)
* Avoid being on your computer or watching TV until right before you go to bed.
* Once you are in bed, try focusing on your breathing, and then do a body scan.
* Create darkness in your room. Install curtains or shades that block out the city light.
Relaxing during the day:
It can also be helpful to focus on your breathing and body when you are experiencing stress and anxiety during the day. Just taking 3-5 minutes at work or while going through your daily routine to check in with yourself, notice your internal experience, and relax can be very helpful in reducing stress and anxiety. Doing this during the day also will help you sleep better at night because there will be less accumulation of stress and anxiety in your body.
Getting support:
Sleep is necessary for good mental and physical health. If you try the above suggestions and are still struggling, seek more support from a mental health professional, doctor, acupuncturist, or doctor of naturopathic medicine. There is help for you!