January 28, 2013
Oh to sleep like a teenager again! How I miss the capacity to fall asleep on cue, and more importantly, stay asleep until, well, lunch. If only my bladder would co-operate. It demands (and I mean a collection agent demand) that I empty it at 3.00 a.m. sharp. Then there is the problem of noise. Teenage me once slept in a Manhattan nightclub with my head against the speaker. Now any passing garbage (and garbage truck) is enough to break the ironically named sound sleep.
I wish there were a magic bullet. A simple one-size-fits-all solution. But alas, the reasons for poor quality sleep are as countless as the sheep. What I did discover is a process whereby anyone can help himself.
I begin with the most urgent. When one or more of the body’s physiology is in disharmony, the first symptom is poor sleep. It is the body’s alarm for danger. Consult a reliable physician for any underlying health issues. But, good luck with that. I have found most physicians to be shamelessly dismissive about sleep apnea, pre-diabetes and other ill harbingers. (Perhaps because as interns they worked for months without any sleep). I had to train myself as my own GP (I even purchased a white lab coat). I researched. I quizzed family members (we have enough professionals to open our own hospital). I surfed the net. I read a book or two (okay, two dozen).
Next, I beautified my environment. It may seem like stating the obvious that a clean, tidy bedroom is conducive to good sleep, but in my experience (don’t ask me how I know) for some people the bedroom is the messiest room in the house. The other day I saw a homeless man fast asleep in the island of a highway, in the middle of morning rush hour yet! For about two seconds it made me question whether environment is at all important. I realized he was passed out from intoxication. For the rest of us, proper furniture placement, high end bedding, ambient lighting, pleasant scents and soothing sounds all contribute their little bit. More subtlety, it suggests to the mind that sleep is a luxurious pleasure to be enjoyed. Though I am thrifty in other ways, I do invest in high-thread count sheets and orthopedic pillows.
Thirdly, find yourself a nice temporary bed companion. The least expensive, and definitely the least clingy, is a diary. I used to keep mine on my bedside stand and each morning I recorded the quality and quantity of sleep. I stopped only once it improved significantly. In it I also used to note the main points of previous day. It is a basic but neglected fact that the quality of your sleep is a reflection of your waking hours. Try this simple test: spend the day at a rock concert, indulge in wild orgies, eat a dozen varieties of jalapeno, then observe the quality of your sleep. You get the idea. Sleep is so holistic that it is affected by every other aspect of your waking life, from your stress levels to your nutrition and leisure activities. In disciplining one’s sleep, one ends up disciplining every other aspect of one’s life. People seem to forget that waking and sleep are two sides of the same coin.
The other night I was at dinner party where we were eating till 11.00 p.m. It was a rich, starchy supper, topped off with coffee and a sugary dessert (the host threatened us with espresso). Needless to say sleep was difficult that night. I generally avoid nighttime snacking and also suppers such as pasta, rice and potatoes, which turn liquid a few hours after digestion. Breads on the other hand absorb liquids and are an aide in sleeping through the night. The nocturnal digestion of starch activates insulin, causing blood sugar levels to dip, which then prompts the adrenaline to fire up. Presto, you are wide awake at 4.00 a.m. for no good reason.
It is infuriating. The more annoyed I get, the harder it is to fall back asleep. Now I play a trick on my own mind. I discovered 3.00 a.m. is the perfect solitude for mediation. It beats being angry at the interruption of sleep. This change in attitude has helped me fall back asleep much more quickly. Failing that, it has led to some deep, deep meditative states. Win-win I say.
Not surprising really because sleep and meditation are not dissimilar. Sleep is also an altered state of consciousness. The same skills, the same dedication and the same vigilance cultivated in meditation come in handy in attaining better sleep.
And so I observe my bedtime rituals rather earnestly. It works because the human mind is highly habitual. I avoid violent TV just before bed, specially the news. I find reading before bed a better option, though never fiction. Fiction is designed to put images in your head. I prefer philosophical writings that blow my mind wonderfully out of day’s cares.
If that sounds suspiciously like an endorsement for a life of awareness, that’s because it is. Of course the quest for good sleep (just like the quest for love or happiness) is never-ending. It has to be fine tuned daily according to life’s changing demands.