How to Sleep...Like a Baby

“Every closed eye is not sleeping, and every open eye is not seeing.” -Bill Cosby

 There is no other element in the world that gives us such a refreshment and strength like a good night’s sleep. That’s why Dalai Lama says,  “Sleep is the best meditation.” When it comes to sleep, babies are the luckiest ones. When I see them asleep, I feel a bit of jealous cause Nature gave them a boon that adults can just dream of. In today’s hectic world can we get such a sleep; I pondered on this point a while and came up with some ideas that can help you…to sleep like a baby.

Note: When I say sleeping like a baby, my intention is on the quality of sleep but not on the amount of sleep (FYI- Babies sleep 18 hours a day)

 

A brief look at the science of sleep: A neurotransmitter called adenosine is associated with our sleep and wakefulness. The circadian clock (an inner time-keeping device) works in tandem with this chemical. Adenosine is created over the course of the day; high levels of adenosine lead to sleepiness. Caffeine acts opposite this chemical, that is why we drink tea or coffee to avoid sleep as these beverages contain caffeine. 

 

First, let us understand what are the consequences of sleeplessness.

Typically lack of sleep may result in:

 

·         Headache

·         Irritability

·         Dark circles under the eyes

·         Loss of appetite

·         Decreased concentration

·         Weight loss or Weight gain

·         Constipation

·         Memory lapses or loss

·         Slowed wound healing

·         Can lead to Diabetes or Depression

·         Mental, emotional or physical fatigue

·         Road accidents

 

If you have sufficient sleep, the advantages are enormous.

Let’s see the benefits of a better sleep:

ü  You can think clear

ü  Can be more active

ü  Increases creative problem solving

ü  Can avoid accidents

ü  Promotes good mood and good health too

ü   Repairs the body

ü  Replaces aging or dead cells

ü  Brain gets organized

ü  Recharges the entire system

ü  Reduces stress

ü  Improves memory

 

8 Keys for a Happy Sleep:

 

1.    Pranayama: I tried Pranayama (a breathing exercise) which worked wonders for me, I observed that it not only helped me to get a better sleep, but also it woke me up automatically in the early morning. I am amazed by its impact on various areas of life

a.     It enhanced the quality of my sleep.

b.    It made my body feel light- like a feather in the air.

c.     Enriched my health

Try this :> if you are not getting sleep, just take deep breaths(deep inhaling and deep exhaling) 3 times and give few seconds rest and repeat this for 5 rounds. All this in a sitting posture, comfortably on your bed and closing your eyes. Now just lie down and do not open your eyes, just observe your inhaling and exhaling in normal breathing and gradually you will fall asleep.     

2.    Conquer stress: Stress is the major cause of insomnia (sleeplessness), some pointers to help you:

a.     Know your priorities.

b.    Do not over promise to your boss (or anybody)

c.     Don’t expect anything from others(yes, anything)

d.    Have good relationships

e.     Do not depend too much on others

3.    Eat light to sleep tight: Your food will have a direct affect on your mental state. Just reflect on your past-How many times have you faced disturbed sleep when you ate non-vegetarian or spicy junk for dinner. Always have light food (fruits, pulkas with vegetable curry etc). Avoid caffeine sources like tea, coffee, soft drinks, chocolates four hours before sleep. One golden rule for a sound sleep- EAT BEFORE 7 PM   

4.    Ambience: All these points are in vain, if you do not have cozy atmosphere in the bedroom. Make sure that your room is noise-proof and comfortable to sleep.    

5.    Avoid alcohol: Alcohol can get you to sleep fast, but it gives restlessness and will not let you to a deep sleep.

6.    Physical activity: When we have done lot of shopping we feel tired and our body demands rest through sleep. We are very much familiar with this pattern. If you are unable to sleep it means you are not fulfilling your body’s physical need. Benjamin Franklin observed, “Fatigue is the best pillow ” valid point, even in present times.

Exercise, jog, do Yoga, play  etc  if these are not possible-

      Try these :> Do activities that engage your body

a.     Use stairs(steps) instead of lift in the office or in the apartment 

b.    If you commute on bus, drop one stop before the destination and walk to the office.

c.     If you commute on bike or car, park your vehicle far away, so that you can put your feet to work

d.    Avoid using bike for small chores like buying that milk packet, or condiments from the nearby market. Instead walk.    

Note: These things may sound pretty silly to you. But the point is not in the activity but in its repetition. The more you repeat the more benefits you can reap. They not only get you good sleep but also keeps you healthy. Remember ‘small is BIG’ when it is repeated.       

7.    Sleep when sleepy: Don’t force yourself to bed until you are sleepy. If  you are not sleepy, try to engage yourself in an activity like reading a book(many of us do this), observing your breath etc.

8.    Routine: Get your body habituated to specific timings for sleeping and waking up. So when the clock ticks that hour the body demands sleep and wakes you up at right time. Adults need 7-8 hours of sleep.     

 

Happy Zzzz..

 

If you have any technique to get a better sleep, please share it in the comments below.

‘Feed me with your feedback’ –ajaY vegeSna  (myinterface@gmail.com)