If
you never have trouble going to sleep, this post is not for you. This post is for
friends and strangers who have trouble letting go of consciousness – who find
sleep elusive – or who wake up in the middle of the night in the clutches of
anxiety, wide-eyed – or face morning in a weary state, due to insomnia. The
treatment I propose cure costs nothing to try, and I will exact no future
royalties, if you need help losing yourself in sleep, for whatever reason, what
have you got to lose?
First,
a little background: Warm milk? Maybe, if it works for you, but the most
obvious way for me, a reader, to get to sleep is to read myself into oblivion,
and it usually works. That is, it works unless the story is too exciting, and I
have been known, on occasion, to stay up all night over a book rather than fall
asleep. That’s a potential problem. Another is the necessity, brief though it
is, of rousing myself from the desired drowsy state to turn out my reading light.
We
sleep with our eyes closed. Open eyes, then, are not the intuitive way to court
sleep.
My
ideal is to have my sweetheart read me to sleep or tell me a story until I
drift off. Snuggling is a nice bonus to this method. “Tell me about when you were
a little boy in Detroit” is my first ploy, but I usually have to prime the pump
by asking more specific questions about that Detroit neighborhood and its
characters.
But
maybe you’re alone. Or maybe your bed partner isn’t in the mood to tell you a
story or read to you or is already asleep. Sometimes self-care is not just an
option but a necessity.
And
here’s where my free, bookish sleeplessness cure comes to the rescue. If any of
my blog readers are not book readers, however, fear not. I have a non-reading
variation for you.
But
first, for the readers --
Reading
With Eyes Closed
Get
as comfortable as you possibly can. Close your eyes, snuggle down in the dark,
well under the covers, and tell yourself a story from a book you’ve read,
either one you’ve been reading recently or a familiar book re-read many times.
You know the story: someone else wrote it, and you read it, so start on the
first page and picture the opening sentences. Picture the scene as well. What
is the setting? Who was there? What happened? See it all, in as much detail as
possible, and recall, in paraphrase, the sentences from the story’s first
pages.
If
the story you choose is a book you’ve read over and over, you may see the
book’s pages vividly in your mind, and that can work for you. In which
paragraph, for instance, on which side of the book, does his father tell Marcel
of the plan to travel to Italy in the spring? What are the boy’s associations
with the various Italian towns? Picture the pages, and recreate the movement of
their lines, as well as the movement of the story, in your mind.
If
instead you choose a book you’ve been reading for the first time, you’ll be
strengthening your memory of the story as you rehearse your initial reading,
retelling the story to yourself in the dark. Maybe you’ve only read a few
chapters of the book so far, but that’s no problem. Start with the first action
scene. The horses are toiling up the hill, the passengers trudging along beside
the carriage in the dark. Who are the characters in the scene? What happens?
The
first important feature of this way of inducing sleep is that the
destination
(sleep) is not the end (of the story). You don’t want to reach the end. You
want to fall asleep long before the end. So include as much detail as you can
recall, and if you realize you’ve skipped over something, go back and pick up
the story with the skipped passage, retracing your mental steps. Should you
reach the end (I never do), simply begin again at the beginning or start with a
different story.
The
second important feature is to stay with the story. As with meditation, if your
mind strays onto the morrow’s to-do list, bring it back to the story. Begin
again. (No scolding yourself.) The object is to lull yourself to sleep. The
story is your lullaby....
Walking
With Eyes Closed
My
suggested alternative for non-readers – or those who want a change from reading
-- is to take a walk or a drive. Either one, but take it in your mind, with
your eyes closed, in the dark, under the covers. Choose a walk or a drive that
is familiar, interesting, beautiful if possible but definitely peaceful.
Walking
to school, long ago, might be a pleasant memory exercise, but if your walk to
grade school was made fearsome by bullies, don’t take that walk! My drive to
work is heavenly, but if yours is a stressful commute, don’t take that drive!
What you want to do is slow down your mind, take yourself somewhere peaceful,
and take in the sights along the way as if you have all the time in the world.
I
like to recall my walk to grade school, leaving my backyard and cutting across
a vacant lot to the narrow, shady, secret path between garages where an alley
would have been, if our neighborhood had had alleys. I peer into the neighbors’
gardens, greet their cats, watch for birds....
Time
is not of the essence. You are in no hurry. Picture as much detail as you can
recall and see the trees and houses along the way, the dips and curves in the
road. Is there a dog that always barks at a certain point? A place where roses
bloom? Busy intersections to cross? Familiar faces and billboards along the
way? See it all, beginning with walking out the door.
When
I set out to picture my drive from home to Northport, I seldom get beyond the
end of the driveway (sometimes not that far) and never more than a mile down
the road. There is too much to see along the way, and it is so pleasant to dawdle at a leisurely pace,
looking all around at everything along the way. Other times, when I set out to
drive from the ghost town cabin in Dos Cabezas to the town of Willcox fourteen
miles away, I seldom reach the playa, let alone Willcox. The sun feels so good,
and the mountains and clouds are so beautiful....
Sweet Spot Words
for Today
Lull: to soothe or quiet
Dawdle: to do something very slowly, as if you do not want to finish it