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Falling Asleep

‘Your future depends on your dreams. So go to sleep.’ – Mesut Barazany

Sleep. It's where our brains travel to every night. It's the shift in consciousness that our bodies require every day.

If you're experiencing sleep problems, you're not alone: most of us have had trouble sleeping at one time or another. It's normal and usually temporary.

Often, you want to sleep but your brain keeps talking to itself. Your mind is in overdrive. Thoughts and worries seem to grow and loom larger at night. You need to switch off and sleep but there's nothing to distract you from thinking about what you did or didn't do or what you have yet to face. And in any case, night-time is not usually a practical time to do anything about whatever is worrying you.

There's no need to suffer in silence. Although you can't make yourself go to sleep, you can help sleep to occur by keeping yourself in the present.

In Practice

‘A ruffled mind makes a restless pillow.’ – Charlotte Brontë

Acknowledge and observe thoughts and feelings. Don't try to ignore, fight or control them. Instead, simply observe them without reacting or judging.

Let your thoughts go. Notice that when you don't try to control the thoughts they soon pass, like clouds moving across the sky. If you find yourself getting stuck on a particular thought, bring your attention back to your breathing. As you are being aware of your breathing, allow yourself to sink into the bed with each breath.

Write it down. If you can't fall asleep because of unwanted thoughts – concerns about money and work, relationship, family or health worries, for example – you may find it useful to write them down. This helps because you're externalizing your thoughts, getting them out of your head and down onto paper.

Open your eyes. If you're lying in bed and are unable to sleep, try keeping your eyes open. As they start to close, tell yourself to resist. Often, the more you try to stay awake, the sleepier you become.

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Table of Contents for 17. Falling Asleep

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Table of Contents for
17. Falling Asleep