A Good Nights Sleep
Introduction
More people are suffering from lack of proper sleep or the inability to fall asleep, known as insomnia. This is a great problem as it leads to tiredness, uneven sleeping patterns, and related problems as the body and mind do not have sufficient rest and this can adversely affect the nervous and immune systems. Like a machine, we need periodic rest to work at optimum efficiency.
Many doctors and patients have looked for a quick solution to this problem by the prescription of tranquilliser drugs which are currently taken by over one million people in the U.K. These drugs may help people to sleep but bring with them there own problems of harmful side effects and dependence. Lack of sleep or the inability to sleep is a symptom of imbalance that needs to be addressed. It is often a question of lifestyle that needs to be looked at. When our life is brought back into harmony, the dis-ease will be removed. This booklet looks at some common reasons why we fail to get a good nights sleep and at techniques to help us achieve a good nights sleep.
What Is Sleep?
Sleep is a process of involuntary sensory relaxation. Our life force becomes withdrawn from the sensory and motor nerves, i.e. when in deep sleep we are not disturbed by the senses and the muscles have relaxed. The heart and lungs slow down and the rate of respiration is lowered, and this helps the mind and emotions to become calm. We leave behind our conscious identity (ego) and enter the subconscious state of dreams and of deep sleep. In deep sleep the nervous system and mind are rejuvenated as the consciousness is taken away from limiting identifications and moves close to the soul. When we wake up and feel deeply refreshed it is because we have unconsciously been close to the soul and its unlimited peace which is our true nature.
Reasons For Not Sleeping Well
Stress
Anxiety and tension has affected most people’s sleep at some time in their life. Whether it be a pending examination or financial or work worries, the excitement of the mind and mental waves creates turbulence in the our mental lake. The life force cannot withdraw from the sensory and motor nerves and breathing is often shallow and irregular. These factors combine to make relaxation and sleep difficult.
Lack Of Proper Exercise
Many people have jobs in offices, factories or shops and do not fully exercise their bodies. This limits the intake of oxygen and prevents removal of toxins. Life force becomes unevenly distributed in the body and our nerves become blocked, thus preventing full relaxation (being nerv-ous).
Overstimulation Of The Mind And Emotions
Many activities that some people would class as relaxing are anything but. Exposure to television, films, computers, loud music, and socialising in pubs etc. can actually overstimulate the mind. The life force does not have an opportunity to become withdrawn from activity and thus full relaxation cannot take place. Many activities fill the mind with harmful images and vibrations of tension such as watching television.
Incorrect Diet
Many foods stimulate the mind and nerves making relaxation more difficult. Spicy foods, onions and garlic, processed and fried foods will all affect the mind in this way. Protein stimulates brain activity, thus the old wives-tale that eating cheese will bring nightmares has chemical validity. A special mention must be made of the additives and other poisons such as herbicides and fertilisers. These chemical are not natural to the body and in my observation cause blockages in our subtle make up preventing full relaxation.
Techniques For A Good Nights Sleep
Removing Tension From Body, Nerves, Emotions And Mind
The inability to relax is the greatest obstacle to good sleep so any activity which helps to remove tension is welcomed, as long as the activity does not create more problems itself such as the abuse of tranquillisers or alcohol.
One of the most effective ways of removing tension and bringing about harmony is to practise some Hatha Yoga postures and breathing exercises. There are many good books on Hatha Yoga and a little search is likely to find a local class. Below are a few postures which are especially suited to aiding relaxation.
Stretch Up and Down
Stand with your arms by your sides. Take a deep breath and bring the arms forward in an arc so they are above the head. Face forward and stretch the fingers upwards trying to touch the sky. Feel the entire back straighten. Exhale and bring the arms down, and keeping the legs straight bend at the waist and let the arms dangle as your hands move towards the toes, trying to keep the back straight. Repeat 3 times.
The Shoulderstand
Lie on your back and elevate your legs at 90 degrees to your stomach. Inhale and role the spine backwards placing the hands by the lower back for support. Keep the legs straight and upright and breathe deeply and evenly. Gently roll forwards out of the posture.
The Corpse pose
This posture is aptly named because it brings about such relaxation that the practitioner looks as if dead! Lay on your back, on a comfy bed or rug, with the arms 10 inches from the body palms facing upwards and the legs about 20 inches apart. Inhale and tense all the muscles of the body from low-medium-high tension and hold for three seconds. Exhale and relax the muscles high-medium-low and resume the starting posture (This process can be repeated if necessary and processed when standing as it is excellent at removing tension and waste carbon from the blood aiding relaxation). Breathe deeply and evenly in through the nose and to the stomach. Focus on the breathing for a minute or two. To relax the entire body it is easiest to initially focus on each body part individually moving from the feet to the ankles, shins, knees, thighs, buttocks, stomach, solar plexus, chest, hands, arms, shoulders, spine, neck, back of head, jaw, face, eyes and top of head. Begin with the feet and mentally command your feet to relax: "I relax my feet, they are relaxing they are relaxed." Actually feel they are relaxed before you move on to the ankles. Breathe deeply and direct the breath to each body part to aid the relaxation. When you get to the top of the head you can repeat the procedure until you entire body is relaxed. The mind-body relationship is such that when the body is relaxed the mind will become calm. Breathe deeply and evenly and a peaceful, balanced state of body, nerves, emotions and mind will be yours.
Breathing
As mentioned above deep, even breathing brings great relaxation. The nerves become calm, the mental process balanced, and the body has a greater supply of oxygen and life force. Deep breathing in front of an open window will help pacify anyone’s nerves for relaxed breathing is accompanied by relaxed mind. A good exercise after some initial deep breaths is to simply watch the breath. Watch as the breath fills abdominal area, the ribs and then the upper lungs. By becoming a witness to the breathing process we become detached and move towards the ever peaceful soul.
Harmonious Lifestyle
Dis-ease can be a wonderful teacher if we listen to its messages. If we are having trouble sleeping because we are in an unhappy relationship, an unsuitable job or we wish to express ourselves but feel inhibited then CHANGE IT. The power to create your own happiness or sadness lies with you, no one else. Try to listen to your intuition and do not let you rational, left brain rule your life. Ask for guidance and embrace the greatest good in your life. Express your uniqueness and allow others to express theirs without imposition of will on others. So much dis-ease is caused by people not being who they really are.
Diet
Avoid eating late at night as the body has to spend energy on digestion and cannot withdraw the life force as it needs to relax. Simple carbohydrates, such as cereals, can aid the sleep process. Avoid spicy, unhealthy food.
Other Hints
A hot bath with lavender essential oil and sea salt greatly aids relaxation before bed.
Massage is a great way to unwind from the stress of the day.
A warm glass of milk helps many people sleep as milk contains natural chemicals which induce rest. A spoonful of honey also aids relaxation.
Do not sleep with a television in your room. It gives off low-frequency electro-magnetic energy which is disrupting to our bodies balance.
How comfortable is your bed? Is the mattress too hard or too soft. If your bed is near to a wall try moving it. Lie with your head north feet south to be in attainment with the earth’s magnetic pull, or alternatively with your head west feet east to face the rising sun and the solar energy.
There are many natural aids to a good nights sleep which do not lead to destructive side effects. Visit your local health food shop. Helly’s Herbal Products sell many useful products mail order (01692 631170)
Conclusion
If you follow the advice in this booklet you will find more relaxation and peace. Best wishes for a good nights sleep.