Sweet Dreams

To sleep, perchance to dream.
Ay, there’s the rub.

William Shakespeare

There is nothing more natural than a deep rejuvenating sleep, yet not many of us experience a good night’s rest. All too often, we sleep through our waking lives and do not know how to awaken to our true nature. Missing out on a good night’s sleep will cause you to live and think from a place of scarcity rather than abundance. We are malnourished when it comes to sleep and it is affecting our health, minds, spirits and our quality of life.

Technology allows us to be productive 24 hours a day, seven days a week. Multitasking only begins to describe our lifestyle. We can eat; talk on the phone; listen to the radio; and drive – all at the same time. But are we fully conscious and aware during our waking moments or are we hiding behind our busy lifestyles, too tired to look within? It is no wonder that sleep has become something we simply surrender to when we reach total exhaustion.

The Taoists consider falling asleep as a process no different from entering into a meditative state. Just as in deep states of meditation, if the body is fatigued the practitioner may fall asleep and go unconscious. Therefore, going to sleep has to take place, paradoxically, when one is not overly fatigued. If the body is too fatigued, it is similar to a battery that loses its charge entirely and cannot be recharged easily.

Traditional Chinese Medicine views almost all sleep disorders as stemming from either a deficiency in qi (energy) or from a surplus of qi in body organs, mainly the kidneys and heart. It is no wonder that we tend to experience poor sleep when the heart is troubled. When you live a well-balanced life, sleep is induced by the yang (active) hiding behind the yin (receptive) during the night. Your active body crawls under the bed covers during sleep. The body’s internal clock is influenced by the sun (yang) and the moon (yin), which is why it is important to be exposed to sunlight during the day and sleep in darkness. Artificial lighting has a lot to do with our lack relationship with nature and lack of sleep. The farther we remove ourselves from the natural world, the more our health suffers.

How to Promote Healthy Sleep Habits

It is important to value sleep and not feel guilty about making time for it.

The most effective sleep that we can have is the sleep before midnight. This is the time when our biological clock goes into rest and repair mode

Find some sunlight in the middle of the day. Full-spectrum lights are also helpful for this purpose.

Create an evening ritual and a fixed bedtime. We are creatures of habit and our body rhythm thrives on routine.

Keep your blood sugar in balance. Don’t skip meals, avoid sugary foods and drinks and limit caffeine intake to a cup or two. Choose whole foods such as fresh fruits and vegetables, whole grains and lean proteins

Refrain from eating and drinking for at least two hours before bedtime.

Slow down and do not screech to a halt. Make the last couple of hours before bed a gradual process of winding down. Turn off TVs and PCs, perhaps go to candle light or read something meaningful or spiritual. Choose personal time with a loved one(s) or dedicating time to prayer and meditation.

Treat yourself to a hot foot soak or hot bath.

Take the day in review, in reverse. As the last thing you do before going to sleep, spend five minutes mentally reviewing the events of the day from the present moment back to the moment of waking. By doing this review consciously, it enables the mind to enter into sleep more freely. Keep a pad of paper and pen nearby so that if some important information is revealed, you can write it down and free the mind. This should become a nightly habit, as its affects are cumulative.

Make sure the bedroom is dark. If you have to get up at night to urinate, navigate to the bathroom in the dark. Use no more than a night light in the hallway or bathroom.

Wear warm socks to bed. Our core temperature drops almost a full degree from evening to morning. Cold feet are one reason we wake in the night.

Keep all electrical devices, such as clock radios, as far from the bed as possible. Keep those EMFs (electromagnetic fields) away from the place we spend one third of our lives.

Exercise, especially in the morning, is important for daytime energy and nighttime sleep.

If you find yourself unable to sleep at night, the next best thing to do is meditate.

Frequently what keeps us from getting a good night sleep are the choices that we are making all day long. Notice each good choice you make and allow for personal gratitude and acknowledgement. A restful night sleep is supported by a peaceful mind, created and sustained by loving and affirmative thoughts.

Embrace the opportunity to create supportive daily practices and mindfulness to help overcome sleeplessness. Turning your attention inward will help to fine-tune your mind and body. This will allow you to live your highest and most vital expression. Tremendous healing occurs during sleep that can support you on your journey to greater wholeness and holiness.

Smile to yourself and thank everybody for a beautiful day and for pleasant dreams to come, before you crawl under the covers and go into a deep, restful sleep. It is time to take back the night.

Dr. Rhonda and Scott Sousley of Innovative Medicine located in Bloomfield Hills, MI offer acupuncture, laser therapy, massage and electro-dermal health screening. They can be reached at (248) 723-6919.