Before Thomas Edison invented the light bulb, the average American was sleeping 10 hours per night. Today, the national sleep foundation reports that the average time people spend in bed to sleep is 6 hours and 55 minutes -- with 6 hours and 40 minutes spent actually sleeping. They recommend getting at least 7 to 9 hours of sleep each night. Approximately 70 million Americans are sprouting up with sleep problems from insomnia, hypersomnia, sleep apnea, narcolepsy, to restless leg syndrome and a majority of these are left undiagnosed and untreated.
Barring any medical issues, when it comes to difficulty falling asleep there is one main culprit and that is the mind. There are 2 steps to working with the mind in respect to sleep. Many of us learn best through a real life example, so here it is.
One of my patients, John, had a terrible case of insomnia, his nights were riddled with tossing and turning and an onslaught of intrusive thoughts reminding him how terrible the next day would be if he doesn't get sleep.
Step 1: The first thing we did was examined how overconnected John was. Our minds need to rest ad when we are overconnected to technology it keeps the mind buzzing. Now, I'm a big defender of technology, I actually think it can be enormously helpful, but if abused (and it usually is abused), it can take us away from a critical element of life that can be so supportive to our ability to get good sleep...simply being present.
So I asked John to take a log of the day to see how much time he spent on email, the web, Facebook, Twitter, texting, television or just talking on the cell phone.
As you can guess, John needed to unplug and so we created a rule, no technology after 9pm. He could read a book, spend time with his kids or wife, drink some tea, or be intimate with his wife. This would no double also improve other aspects of his life besides sleep.
Step 2: When I brought up the idea of integrating mindfulness into his sleep regime he told me, "my mind is already full enough, I need some more mindlessness." We both smiled and I responded, "Mindfulness is a simple and practical way to come down from your busy mind and be less judgmental toward yourself. It's about learning how to break the cycle that is arresting you in a frenzy."
We particularly focused on the body scan, which is a way of progressively moving our attention from our toes to our head simple with the intention of becoming aware of the sensations. These may be heat, coolness, itchiness, tingling, heaviness, lightness, etc... The purpose here is not to relax, but instead just to get curious about the feelings there, without judgment. In this way we come down from the busy minds and get back into our bodies.
While we also looked at John's diet, caffeine intake, and exercise, these 2 steps were instrumental in helping him get better sleep. In losing the electronic leash and bringing more mindfulness into his life, he also found himself with more time to do the things in life that were more important to him.
If you or someone you care about is having difficulty falling or staying asleep, have them give these 2 steps a try.
Also, feel free to share your thoughts, questions, and stories below. Your interactions here provide a living wisdom for us all to benefit from.
Follow Elisha Goldstein, Ph.D. on Twitter: www.twitter.com/Mindful_Living
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I play a CD of tranquil Zen/Buddhist music.
Taking a nice lavendar bubble bath prior to bed helps.
No caffeine after 3 pm.
The bedroom is completely dark.
This is a joke. This is only a joke. In the event of a real Zzzzzz-related emergency you will be directed to the nearest open-bar air raid shelter.
just goto bed and sleep. if not sleepy, leave the room. dont lay down on couch, sit up and do what ever.when tired goto bed
2nd option..make love to ur partner, best sleeping pill (males only)..lol
>"when we are overconnected to technology it keeps the mind buzzing"
And that connection to technology could be addictive. I usually stay up till 3am in front of the computer, then go to bed, and once in bed, I still check my e-mail using my iPod Touch.
>"no technology after 9pm"
From tonight, I will try my first step with "no technology after 1am."
Try to go to sleep at the same time every night and wake up at the same time each morning.
Take melatonin right before going to bed.
Use blackout curtains and cover electronic devices (clock radio, telephone, etc.) so that your bedroom is PITCH black. You will be amazed at how the quality of your sleep improves!
Meditate and/ or read spiritual literature before going to bed. End the day by listing the things you were grateful for that day (even if the only thing you can think of is that you had enough to eat).
If you wake up and can't get back to sleep, read some more spiritual literature (or something inspiring or happy).
If worry is keeping you awake, write down something that might improve the situation. If there's nothing you can think of, it's back to the spiritual literature!
nice article. I am posting something on Sunday about teens and sleep and would love to hear if you have modified some of your techniques for young folks. As you probably know, it is not just adults, but teens who are also experiencing epidemic levels of sleep deprivation. Only 5% of high school seniors sleep 8 hours, and they require 9.5 for normal development. I am writing a book on the subject and am glad to see your perspectives!
Kari Henley
khwriter@comcast.net
Yes, teens to are suffering from this. However, for sleep in particular I haven't needed to modify this approach. We also really look at what they're doing after the lights are supposed to go out and how it affects them the next day or over time.
I'd be happy to look at your work when it comes out...thanks for doing what you're doing ~ Elisha
Using mindfulness practice has helped me tremendously. At first when I couldn't sleep, it became a vicious cycle. I'd be experiencing bodily discomfort and I'd react with aversion to it and soon both my mind and my body were "hurting" so to speak and that just made it harder to sleep. Now I do something similar to what you described. I just experience the discomfort, without judgment, and then turn my mind to compassionate feelings toward my body. I may repeat a phrase silently, like "This poor, aching body, trying so hard to fall asleep." I've found that this not only takes the mental suffering out of the equation but that I am usually able to fall asleep more easily because the compassion phrases not only quiet my mind but often cause my body to relax, minimizing the aches and pains.
It's worth a try if you have trouble sleeping, especially due to a chronic illness or condition.
Toni Bernhard
www.howtobesick.com
best to you ...
I like that - be kind to yourself. I'll have to try that tonight.
..walk a mile in my shoes... walk a mile in my shoes.. before you accuse, CRITICIZE and abuse, walk a mile in my shoes! Keep the sleep articles coming Huffpo, they have been helpful!