On my subway ride home from work I was considering this year of extraordinary living that I’m working on. Now over 80 days in, I’m thinking about what’s working, what’s not, and where I’d like to experiment. I considered some main topics of my life where I focus my energy. Health is a big one, particularly as I go through my yoga teacher training. With my new job, I’m stumbling across a variety of cool products and services every day that I’d like to share here. Books that inspire me, new music, companies who are getting it right in this economy, causes I care about are other areas. I’d like to take more time on this blog to explore these topics of interest as examples of what I find extraordinary.
Up today: sleep, one of my favorite topics. I’ve had insomnia off and on for most of my life. My mom has it, too. A few weeks ago I read an article in the New York Times about insomnia and some of its facts are startling:
1.) Over the course of a year 30%-40% of U.S. adults experience insomnia over the course of a year
2.) 10%-15% of people have chronic insomnia (like mine and my mom’s)
3.) Americans spend $24B a year (yep, billions) on sleep-related goods and services
4.) For the nearly $4B we spend per year on sleep-inducing drugs, these drugs provide only an average of 11.4 additional minutes of sleep
So what do we do to get some more shut-eye? I can’t say I’ve claimed victory over insomnia just yet, though here are some additional things I’m trying that are helping me tremendously. I share them here in the hopes that they can help you, too:
1.) I only sleep on my right side or my back. The left side of our bodies is the lunar side so leaving it open to the sky while sleeping on the solar side, the right side, is said to induce sleep. You can chalk that up to “too-groovy” science if you’d like; I did, too, until I tried it. It’s working.
2.) I try to spend 5 minutes before I go to sleep seated in a comfortable, cross-legged position on my bed, eyes closed, just breathing deeply. I thank the Divine for another day, I remember the best thing and the least best thing that happened to me that day, and I take a few moments to consider what I learned in the course of my daily activities. Some might call this prayer, others may call it simple reflection. I find it helps me let go of the day’s stresses and quiets my mind.
3.) I try to eat as soon as I get home from work, ~6:30pm, giving my body some time to digest before I toddle off to bed. Earlier this year, a friend of mine gave me the idea to eat breakfast like a queen, lunch like a princess, and dinner like a pauper. When I stick to that idea, I find it helps my sleep.
4.) I’m lucky that I live in a very sunny apartment on the top floor of my building. I have filmy curtains up over my windows to let the light in. I never bought blinds. I find being able to wake up with the natural light in my apartment is helping my sleep patterns.
5.) I’m a recovering multi-tasker. I used to take pride in being able to do many things at once, until I realized I wasn’t enjoying any of these things to the fullest. Now in my waking life I’m trying to be present wherever I am. When I’m at work, I’m at work, working. When I’m home, I’m home, working on my own independent projects. When I’m out with friends or on the phone with family or long-distance friends, I don’t multi-task or think about what I’m doing next. The people I spend my time with are my sole focus when I’m with them. This being present translates to improved sleep – when I’m in my bed, I’m only focused on how grateful I am for a place to rest and relax.
If you’re dealing with insomnia, I hope these ideas are helpful. And if you have other remedies that have helped you, I’d love to hear them! Happy sleep to all and to all a good night…
The image above is not my own. It can be found here.
Christa Avampato 
Christa:
I had also fallen prey to insomnia most of my life until I found a solution. And now, for the most part, I sleep like a baby. Here’s what has worked for me; hope it helps you too.
(As a reader, I want you to get your daily dose of restful sleep. Sleep is the foundation of our lives. Without adequate sleep, we are not able to achieve peak performance. And other aspects of our lives are also adversely affected.)
Ready?
When you are ready to go to bed at night, brush your teeth.
After that, take a steaming, warm shower–or cold one, if that is your preference.
Slip into some really loose-fitting casual clothes–maybe pajamas?
Loosen up, relax every muscle in your body, and try to calm down. Tell yourself it’s time to unwind.
Meditate by repeating a silent mantra in your mind. Keep on chanting it. After a while, you will feel drowsy.
Personally, it takes me only 5 to 10 minutes to feel sleepy.
And then I go to sleep almost as quickly as it takes for my head to touch the pillow. Will this help you? I am not sure.
Why? Because what works for me may not work for you.
On the other hand, it can work for you. Seems like, more or less, we are on the same wave-length, so I am optimistic this will work for you.
I was saddened to learn about your problem with insomnia, but I am hopeful this solution will help you cope with that problem. And finally, find a solution. Cheers!
LikeLike
What a great routine, Archan. I’m going to add some of these tips to my own evening ritual!
LikeLike
Christa- I’ve never been able to sleep. My parents finally child proofed my room when I was a tot and locked the door to keep me from wandering through the house. If i get 4 hours a night I’m lucky. Your list was great and I’ve made note of a couple of items, particularly sleeping on the right side. I always lay down on the left side. Sleep well!
LikeLike
Hi Beth! I can’t wait to hear if these ideas work for you and if you find others, too. Sweet dreams, friend.
LikeLike
So many good ideas — I find that sleeping on my back or right side is indeed more productive, and eating late is a definite no-no or you lie awake for hours — unless night-work is your goal and you can sleep later the next day. I will try the reflection — that sounds promising. And you don’t have to tell me about being a recovering multi-tasker — I finally paid attention to my own advice = that the most important person (or project) is the one in front of you at any given moment. Sometimes that is hard to do when you are being pulled in all directions, but that is where the power of language is effective — i.e., choosing the right words to kindly place the subsequent projects in your own personal “queue” to address in prioritized due course. It works, and no one gets offended as long as they know you will get to them in a timely manner and you keep your promise. And you end up being less stressed.
LikeLike