Waking up at three in the morning and not being able to fall back asleep is rough. Going to bed at 11 pm, but not falling asleep till 1:30 am is equally wicked. Let’s look first at the biochemistry of sleeplessness, and then explore two techniques useful in putting yourself into sleep. 

By and large, it’s a chemical reaction that keeps us awake–one instigated by our thoughts and feelings. The trick then, is creating a different chemical reaction, requiring different thoughts and feelings.

Here’s what I mean. More often than not, when we can’t fall asleep, our minds are chewing on some thought. But by the nature of that thought, we begin to feel more and more anxious, nervous or scared. It’s those uncomfortable feelings that begin the biochemical process. Essentially, those scary thoughts, that then make us anxious, produce a fight or flight reaction in the body. Literally, when in a fight or flight reaction, the body pumps hormones through us that ready us for action. You know those chemicals are coursing through you when you start twisting and turning. The chemicals are trying to activate you so you can protect yourself. That’s because the scary thoughts and feelings are telling the body it needs to protect itself. Great when chased by a dog. Not great when wanting sleep.

When trying to sleep, we want chemicals or hormones released by our bodies that encourage relaxation. But if our minds are chomping on scary thoughts the body is incapable of those relaxation hormones.

This is where the techniques come into play. Both techniques below offer replacement thoughts that produce more comforting feelings, that then encourage the body to release more relaxing chemicals. The techniques are called The Golden View and The Compassionate Heart.

Let’s start with The Golden View exercise:

Step 1. Recognize that your mind is racing

Step 2. Imagine an ideal or Golden solution to the fearful situation your mind is stuck on

Step 3. As your mind pulls to return you to the fearful thinking and feeling, gently continue to fill in all                  the details of your Golden View of the future as your ideal solution unfolds.

Now a look at The Compassionate Heart exercise:

Step 1. Recognize that your mind is racing or uncomfortable

Step 2. Call to mind someone you know who’s struggling or in some kind of pain

Step 3. As you inhale, compassionately see that person, and as you exhale, send them love and trust