10 Yoga suggestions for glorious sleep: On healing insomnia

From time to time I get insomnia, even though all the yoga and all the benefits. It can be triggered by many things, maybe I posted an article for which I am excited and I want to know what people think, or maybe I am worried about my family, whatever the reason, I just lay in bed with eyes open.  In those cases I have found these suggestions to help:

1.-Eating early and light

The last meal of the day needs to happen before 7 PM.  Not only from the point of view of yoga but also for good rest.  If the body is trying to digest a heavy meal it will be difficult for it to fall asleep.  Not only that but the rest in the digestive system is also a good signal for the psychic, one that says, OK, I am ready to fast, rest and sleep.

2.-Smells

I  am very sensitive to smells and do not like to have much of a scent anywhere.  However, I have found that after an early dinner, when the dishes are in the washer and the buzz of the day is quieting down it is good to light up one incense.  This smell also sends a signal to the psychic, it tells it that dinner is over and the ritual of bed-time is beginning.

I would not recommend strong fragances for the bedroom because they can interfere, but in the kitchen, a while before sleep will give a feeling of cleaningess and preparation.  Smell is a very strong way to send signals to the mind, when used wisely, for example it can clearly mark the end of one period of the day and the start of another.

3.-The bedroom is for sleep

If you work in your bedroom then the energy of the place will make it harder to sleep in it.  This may not always be possible of course, depending on the amount of room one has, life situation, etc.  But even if your room is very small and you work from home, I would suggest putting a curtain or a partition that separates the space where you work from the space where you sleep.

Just as an example, I practice asana in my bedroom, but before I do I make up the bed and put one of those three parts foldable Japanese screens to delimit where the bedroom ends and where the shala starts. It is all in my mind really as it is still all the same bedroom, but in my mind this creates a compartment of sorts which signals when I do yoga and when I go to sleep.  It works.

4.-Ritual

Sleep is a ritual, so if you take big decorative pillows out of it, shower, change the light, lower the curtains, put your clothes away in a closet, brush your  teeth, then these are your rituals, they are reminders and preparations for sleep.   Do not skip them, it is a good idea to go through them every night, unless of course you are coming late at night after a trip or something. 

5.-Early disconnect

At least one hour before bed it is important to shut screens, computers, video games.  When I do not do this I feel it.  For example, a few nights ago I published an article for Elephant at around 8:30 PM, and then checking to see if people were reading it or commenting kept me up, overexcited, not good.  Especially for us yogis who wake up early in the morning it is important to stick to the early disconnection.

6.-Clean

The bedroom must feel cozy, and needs to have clean sheets, nice pillows, soft covers.  I consider bedding an investment in good sleeping, good rest and hence better living.  I make it a ritual to change the sheets of the bed every other week, sometimes every week, and to make sure that the pillows are comfy (how old is your pillow?).

Also body hygiene is important, take a warm bath or shower, let the body know that it is being prepared for rest.  It might not work on day one but if this becomes something you do regularly then the body will respond and deploy the right chemicals, it will cooperate with the ritual of going to sleep.

Remember, we are all children that just happen to have grown up in size, but all the techniques we use with children work with us too, routines, rituals, patience, etc.

7.-Sleepy Time tea and herbal supplements

This one could go with the rituals above but I have made it a separate point because of the amazing quality of it.  The sleepy time tea is one of those incredible effective discovers you come across from time to time. You ou can also do the vanilla version and add honey.  It works very well not just for me but also for the children (amazing!), so in general I buy it in large quantities.

When is time to start all rituals it is good to sip on it, it has a great mix of herbal sleeping inducing potions and it works like wonder.  When I am too excited I usually put two tea bags.  I have also found that those supplements for sleeping that you can find in the Whole Foods or similar work well as well.

8.-Tratak

The yogic technique of Tratak is simple and helpful.  You light up a candle and put it at eye sight level.  Then you turn off the lights so you only get the light from the candle and stare into it with eyes open and without blinking until your eyes fill with moist.  Then you close your eyes, say a prayer (optional) and blow the candle. Then go to sleep.

Many people who try this for the first time do not get their eyes to get wet, that is OK, then after a while just close your eyes, if you keep trying eventually you will.

Tratak is said to clear the optical nerves and to induce lucid dreaming.

9.-Meditation

I remember my father once telling me that if he could not sleep he would say to his mind "You don't want to sleep, good, we will study law books then".  He was going to school in his late 40s.  He said that nothing worked better to put him back to sleep.

I do a different version, if I cannot sleep I grab the cushion and sit in meditation.  I have tried to meditate in bed but find it does not work, the mind gets restless very quickly, so sitting is crucial.  Whenever I do this it is not very long until I feel like sleeping again.

10.- When nothing else works, surrender

We need to keep it real, sometimes nothing works.  In cases like this I leave the bedroom, make myself some MORE sleepy time tea with two teabags, and read a book, or sit in meditation.  Surrendering does work even though it might take longer.

Book recommendations for quieting the mind:  These are books I keep handy, they are uplifting and they help in coming back to the present moment.  "Something More" in particular helps creating that cozy, delicious atmosphere you need to feel warm and comforted.  Might be a good idea to keep some of them by your bed stand:

  
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