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TOWARDS GOOD SLEEP: RELAXATION AND MEDITATION
The onset of normal sleep is a drowsy, relaxed state, a state of peaceful letting go. It should be a state that we drift into naturally, yet in this busy, stressed age, many people have simply lost the art of relaxation, and have to relearn it.
Watching television, going to the cinema, socializing and other off-duty activities all have their place, but they are not really relaxing.
True relaxation involves switching off the active right brain, and also the part of the nervous system that gears us up for action. It reverses the process of building up tension by bringing into play the parasympathetic nervous system, which counteracts the effects of stress, and helps to strengthen the immune system. Regular relaxation can actually alter body chemistry, and deep states can help the brain to produce endorphins, hormones that have been called ‘the body’s own morphine’, which have the effects of lifting the mood and relieving pain.
Meditation has many similar effects. Though relaxation is aimed chiefly at the body, and meditation at the mind and spirit, both slow down and rebalance the body-mind system. Many people who meditate regularly find they need less sleep than before, because during their meditation periods they are giving their systems deep rest. Both meditation and relaxation require us, and also enable us, to let go of worry and tension and focus on the present moment.
Some people are quite scared of letting go; they feel they must hang on and stay in control. This is partly because many of us have been brought up with the idea that ‘doing nothing’ is a waste of precious time, possibly even sinful; partly because of a not always conscious fear that something terrible will happen if we let go. The most vivid example of this I ever saw was on a plane journey with a friend who was scared of flying: she sat rigid in her seat clutching the armrests, and I suddenly realized that she was actually trying to hold the plane up.
Letting go is a normal part of life’s rhythm; hanging on to control builds up physical tensions which go to bed with you. A tense mind is less able to solve problems than a relaxed one: if you learn to relax you will find that it will not make you less efficient, but better able to cope, and with more control over your waking and sleeping patterns.
In 1985 a small study was carried out by the Sleep Laboratory at Leeds University, with a group of airline pilots. Pilots have such irregular hours and routines that they often have to take sleeping pills to get their rest, a far from ideal situation. Ten pilots were taught a mixture of muscle relaxation and mental meditational techniques, which enabled them to get to sleep whenever they needed to, in unusual environments, even on long taxi-rides. Eight months later, seven of them were still using these techniques; of the remaining three, one had been practising his own form of meditation before the study.
Most people in these tense days could benefit from regular relaxation or meditation. Build it into your day: give yourself a space to practise for 20 minutes at least once a day.
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