I have been a bad sleeper for over a decade. The problem is not with sleep quality, but with the timing. I have never had control over my sleep cycle, which is practically a terrible way to live. From what little I have learned about sleep and how to sleep better, I will document here.
Not being able to sleep on time is a problem because, without this one discipline, you have no control over when and how you will start your next day. While most people talk about a day schedule, and how to stop procrastinating, or how to get their life on track, let me say that these things come later. How can you expect your day to go well, when one day, you are sleeping at 10 pm, and the next day, you are sleeping at midnight, and the next day, you are sleeping at 3 am? Without regular sleep cycles, you are creating a mess to clean up the next day.
If you read Why We Sleep by Matthew Walker, Ph.D., you will come across some of his research suggesting that neglecting sleep will directly affect your creativity, problem-solving, decision making, memory, cardiac health, and more. To take this further, sleeping less than 8 hours, especially less than 6 hours, your physical exhaustion time drops by a whopping 30%. You will see a significant decrease in your aerobic output as well. It also increases the impairment of cardiovascular, muscular, respiratory, and metabolic systems.
Here’s what you can do to improve sleep:
- Have a sleep schedule
- Devote time to light exercise, like walking.
- Avoid tea, coffee, alcohol, especially before bedtime.
- Have a relaxed schedule before bed.
- Try reading a book before bed.
- Shower before bed.
- Avoid blue light or exposure to bright lights in the bedroom.
But these tips are rudimentary. You can not expect someone who has been sleeping all their lives badly to sleep regularly suddenly. The real problem isn’t even lacking sleep. It’s a lack of regularity.
In his book, The Power of Habit, Charles Duhigg explains that habits are a way to conserve energy. We often spend almost all of our waking hours doing the thing that we’re not consciously aware of. Charles discovered that there is a three-step process to any of our habits. Cue —> Routine —> Reward.
To put this in perspective, you have a subconscious cue to what you do, which triggers a specific routine, for completing which, your subconscious receives an appreciation or reward. If you wish to change a habit, you will need to change the routine part and leaving the rest intact.
But you will require willpower. But willpower is not a quantifiable concept anyway. So, I wouldn’t want to go into that here too deep. One of the best ways to build willpower, to do what you want and not letting your subconscious take the steering wheel; I would ignore whatever Charles says and practice Vipassana.
I have observed that Vipassana, which is a simple meditation technique for cultivating consciousness and accumulate your capacity to stay aware in any situation, helps immensely. I went to a 10-day meditation retreat, where you disconnect yourself from the world, turn off your cellphone, and practice a simple meditation that can take you forward in life.
After the ten-day retreat, they suggest you practice Vipassana meditation for at least 1 hour every day, which is a small price to pay because my teacher in that course promised that if I practiced regularly, I would be saving on the total time I need to sleep, and also become so productive, I will get more work done in a day then I do in a week. He was sharing his experience, though. But then, I started practicing it, and to my astonishment, I was sleeping better than ever.
You can also practice Yoga Nidra. Swami Satyananda Saraswati, a renunciate, has touched on a very important subject in his book, Yoga Nidra, by helping achieve maximum relation through sleeping with awareness. Yoga Nidra is the process of gradually bypassing your conscious thoughts and unconscious activities and accessing the subconscious to plant the seeds of how you want your life to be. Plant self-discipline, daily routines, or command your subconscious to improve your health, or help you start that business you have been postponing since childhood. You can also ask your subconscious to help you sleep better. And well, it works.
I think this is enough knowledge to help anyone sleep better. Practice Vipassana. Practice Yoga Nidra. And then, also commit to the little things these books talk about. They are important, but the real work is also required. You are going to have to fundamentally rewire your brain for sleeping better, and that is going to take time and effort.
Some people are so involved in life, day to day activities, and basic subconscious patterns that they ignore living consciously altogether. This is a terrible mistake, and the one I have experienced myself. Have an hourly timer. This is my advice to anyone who loses track of time during the day and when they should be retiring to bed.
This hourly timer should remind you to do something regularly. For example, you can set it to remind you to spend 5 minutes in the practice of mindfulness meditation. Get up from whatever it is you are doing, and practice Vipassana when the timer rings. Just this one habit will guide you to take more control of your life.