Sarina, a high-level executive, recently left me an urgent voicemail message, “I am utterly exhausted and yet I wake up at 3 a.m. every night. My head starts spinning through my ‘to do’ list or the things I didn’t do well or the things I wish I had said. I try to go back to sleep but it’s a useless effort. I finally give up and get up, but it means another day of feeling tired. And I know I’m not doing my best work. Can mindful leadership training help?”
Sarina was suffering from what I call the 3 a.m. Wake-up Call from her brain. And she was asking if there was a way that mindful leadership training could “block the call.” Does this sound familiar to you? It certainly was something I struggled with for many years. No matter how hard I tried, I simply couldn’t make myself go back to sleep when my mind started racing. Little by little, my resiliency was lessening until it felt that I was using every bit of my energy just to make it through the day. I was always feeling tired. When I did manage a good night’s sleep, it was striking how much it changed my experience of the next day. I was not only more alert, I was more patient, clear and creative.
Learning to sleep well moved to the top of my list. I did not want to take sleeping pills. I needed a healthy, long-term solution. Thankfully, by this time I was deeply involved with the development of mindful leadership training, so I began to experiment with a simple practice each night. Little by little, I began to sleep more restfully and for longer periods of time. There are still times when that 3 a.m. call rings but I now know how to answer it in a healthy way.
If you are ready to sleep better, try these simple steps:
3 Mindful Steps to Better Sleep
1. Remove all smart phones, tablets and computers from your bedroom. They don’t belong there. Seeing an email or social media post just before bed, or knowing that distractions are only inches from your head, can fuel the busyness of your mind.
2. When you settle into bed, bring your attention to the feeling of your breath. Feel your breath stretching the muscles in your chest or belly, feel the release. This is not an invitation to think about your breath or control it. Just feel the sensations.
3. When your mind starts to get busy, bring your attention back to the sensations. Let the thought that pulled you away go for now and redirect your attention back to the gentle movements and sensations of your breath. It is important that you be patient with yourself. Redirecting your attention is simply part of the practice and it does not matter how often you need to redirect your attention. Just be intentional about letting the thinking go (for now). It is as if you are saying ‘not now’ to your thoughts and worries. Now is a time to sleep.
Be consistent with this practice, using it each night that your sleep is interrupted. It may take some time to train your mind in this way but the benefits for your health and happiness are worth it. Happy dreams!