Trouble Sleeping

Question:

I am a 51-year-old female. Last June I started having trouble sleeping. When it was bedtime, my heart would start racing or I would go right to sleep and wake up in the middle of the night with my heart racing. This went on for two months then my doctor prescribed Xanax, which I have been taking since July. I have decided I no longer want to be dependent on Xanax and I quit taking it a week ago – and once again my heart starts racing and I am sleepless again. I still have my regular periods, though they only last two days and I’m not experiencing hot flashes. I meditate every day and I can't seem to get to the bottom of this. Please help!

Answer:

Usually when people experience a dramatic change in their sleep patterns, it is the result of some external event that has created additional anxiety in their lives. The first step is to consider what happened or changed in June that contributed to your sleeping difficulties. If you can identify a contributing event, consider what you can do to regain your emotional and physical equilibrium through attention to core lifestyle issues. Although the link may not be obvious, sound sleep can be supported through regular exercise, reduction of stimulant or sedating drugs, a healthy diet, and a regular yoga and meditation practice.

At The Chopra Center we find that if people can commit to a consistent sleep ritual, they can usually retrain their mind to experience healthy sleep patterns. From the Ayurvedic perspective, the ideal bedtime is 10 p.m. An hour before bed, run yourself a hot bath, putting a few drops of essential lavender oil in the water. Turn on some soothing music, dim the lights, and soak for 10-15 minutes. Have the intention to allow the stress of the day to leave your body.

After your bath, enjoy a few ounces of a warm drink – either a soothing herbal tea or organic hot milk with ¼ teaspoon of nutmeg. Take a few minutes to journal whatever concerns are on your mind, followed by reading some comforting spiritual literature. Turn off the lights, lie quietly on your back, and consciously relax your body, starting with your toes, then moving up your legs to your trunk, arms, and head. Notice any area where you are holding tension and let it go. Now observe the inflow and outflow of your breath until you drift to sleep. You can find more information on experiencing restful sleep in chapter 3 of the book Deepak and I wrote called Grow Younger, Live Longer.

With love,
David