Image by Pixabay
Source: Image by Pixabay

If you are not getting the quality of sleep you need, you are not alone. Poor sleep is one of the biggest problems affecting workforce performance as well as general wellness today.  So if you or someone you know is experiencing difficulty getting to sleep, staying asleep, and/or sleeping well, here is one easy thing you can try to get some relief—and it’s natural, with no harmful side-effects.

Note that there are many natural methods to help you relax and/or sleep better.  I go into a number of these in my book, Body Intelligence—Harness Your Body’s Energies for Your Best Life.  One of my favorites, however, is using sound.  You can use natural environmental sounds or your favorite music.  They both work.

For the purpose of this post, we will be using a calming environmental sound to help you “compose” your own personal lullaby.  It’s fun, simple and effective.

Let’s think about the role of sound in our development for a moment.  Before you were even born, sound permeated your entire “construction,” from the very first cells that made you - you.  While you were in the womb, you were lavished with the musics of your mother’s heartbeat, the whooshing rhythms streaming through the umbilical cord and placenta and other natural, primordial and comforting frequencies. It’s no wonder that so many of us love the sounds of ocean waves and the like throughout our lives. And it’s no wonder that these sounds are ingrained deep within our comfort zones.

As such, we can use them to support the energy we need for our daily endeavors.  This deep, primal connection to rhythms and sounds and total comfort can help give us the balancing energy we need for many life situations from getting organized to emotional strengthening—and also getting better, more satisfying sleep without having to rely on pharmaceuticals or other substances with potentially harsh side-effects.

Let’s cut right to the chase. Here’s all you have to do:

  1. Find a YouTube soundtrack or download of ocean waves or another favorite calming environmental sound you really like and place it on one of your electronic devices. Some of these are hours long.  These are the best.  Use at bedtime.
  2. Before using, try reading some “philosophical material,” something you like that makes you feel “good” and which contains ideas (concepts) you can ponder that will make you feel even better when you put them into practice.  So you are nourishing yourself with information that can improve life for you or your understanding of it.  For me, I like to use Zen Koans or any of the works of Thich Nhat Hanh.  But that’s me.  I can use books on mathematical philosophy to launch my mind into kind spaces.  But again, that’s me.  You may need a little trial and error to figure out what work’s for you. There is really no “one size fits all.” Something that applies to your personal life concerns and desires for more understanding works best.  This will help you upload some positive feel-good energy right away. Just a few minutes are all you will need.
  3. Afterward, all you have to do is hit the play button.  You should feel some positive effects right away.  However, the technique requires a few weeks of nightly use to reach its full effect, strengthening the changes in the body-mind connection that are responsible for better sleep to occur.  But then it's yours—again without any nasty side-effects.
  4. If you wake up in the middle of the night, just hit the play button again.
  5. There are several things you can do to help increase and speed up the relaxing effect.  Here’s one:

Create a mental narrative as you listen to your favorite calming environmental sound. Think back as far as you can to a good time you had at the beach, for example—if you are using ocean sounds—when you were young, the younger the better, and you felt safe and comfortable.  Remember as much detail and as vividly as possible and play it like a movie in your mind.  Okay to take those memories and rewrite them now (in your mind) with NEW detail that is entertaining and healing (you can add in all kinds of characters:  mom, dad, siblings, or friends, etc) into your " mental movies and enjoy them while the natural sound plays on the iPod.  

The more of these little “extra” things you do to supplement the soundtrack, the better it all works.  Persistence, healthy positive expectation, and attention to detail are important.  If this process were a pill, each extra technique you employ would increase the dosage.  But it doesn't work like a pill—as you can't expect it to kick in at a high dose for about 2 weeks. Practice, play and enjoy.  Effects will increase. 

Once you are comfortable with this technique, there are many, many more things you can do to give yourself the energies you need when you need them and support all those things you want to do. 

Note: There are many more ways to tap into the energies that influence our body-mind-spirit connection, starting with taking a look at your body’s full and available energy spectrum. For a more in-depth look at how, you may wish to check out my newest book, Body Intelligence: Harness Your Body’s Energies for Your Best Life.

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