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Posted on Sun, Oct 24, 2010 : 3 a.m.

Meditation one way to help deal with insomnia

By Susan Scott Morales, MSW

sleepingdog.jpg

Photo courtesy of Flickr user Joi

As I’ve aged, my sleep patterns have too. I used to go to bed at 10 p.m. and wake up at 7 a.m. without any stirring. Now there are usually three trips to the bathroom and often during one of them I don’t go back to sleep easily. I know this happens to a lot of us baby boomers, so here’s what I’ve learned: meditate. Really.

As soon as I notice I’m not going back to sleep, I get up and sit in my meditation chair that I always have set up in my bedroom. Almost immediately I become aware of why I’m not sleeping. Sometimes it’s indigestion, sometimes there’s an issue spinning in my mind. Whatever it is, I’ve learned to just be with it, watch it, allow it to unfold without trying to control it.

Then when I go back to bed, I’m more relaxed and usually fall asleep immediately. There are two other tips, though, that can help if this isn’t the case.

This one is from a reader: “While I was trying to fall back to sleep early this morning I thought of a possible subject for your blog. I find that getting my eyes to drop out of focus (while shut) is the first thing to happen right before I fall asleep or enter into meditation ... call it a non-objective focus as the eyes stop searching for something to focus on and instead settle into a broad view of the back of the eyelid.”

The second tip is to simply focus your attention on the back of your head. See this blog entry.

Both of these take your mind out of the active mode, shift it into the theta wave state which precedes sleep.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. To find out about my meditation classes this fall, contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com

Comments

Susan Scott Morales, MSW

Sun, Oct 24, 2010 : 6:41 p.m.

Linda, Another great addition to the discussion. Thanks!

Linda Chapman

Sun, Oct 24, 2010 : 5 p.m.

Yep, I know this one. I fall asleep, but then when "nature calls," I've gotten just enough rest that my mind is refreshed and ready to start playing again. I've found that some alternate nostril pranayama breathing can slow it back down, especially if I follow the breathing with meditation.

Susan Scott Morales, MSW

Sun, Oct 24, 2010 : 2 p.m.

To Julieswhimsies, I'm so sorry to hear of your extreme issues with sleep. I also have a dear friend who suffers from insomnia and my techniques haven't been effective for her either. I do hope you find relief someway, somehow, some day soon. Best, Susan

julieswhimsies

Sun, Oct 24, 2010 : 10:11 a.m.

I am so happy meditation works for your insomnia. However, insomnia can be caused by a multitude of reasons, and meditation is not always effective. I've meditated on a daily basis for more than 30 years. It helps me get through my day, centers and relaxes me. However, my insomnia is so severe, meditation is completely ineffective for me. I wish that were not the case, as meditation is non-invasive and simple. There has been much written on techniques of "sleep hygiene", etc. I have tried them all. There really is no one solution for insomnia that works for all people. Thanks for the post, though. If it helps one other person with sleep problems, you have performed a great service. :)

Susan Scott Morales, MSW

Sun, Oct 24, 2010 : 8:41 a.m.

Thanks, Nancy, for your sharing your wisdom. You might also enjoy the blog: Relax to meditate or meditate to relax? http://www.annarbor.com/health/relax-to-meditate-or-meditate-to-relax/

Nancy H.

Sun, Oct 24, 2010 : 7:46 a.m.

Oh Susan, how well i know this scenario. I have found that meditation does the trick, too. But first I do a series of stretches that truly relax my body. I am almost in meditation by the time I finish (10-20 minutes). It may seem like a long time to stretch, but I've been doing these stretches for about 6 months now for pain relief, that I just go for it and then I slip into meditation/sleep.