It’s 4 o’clock am and I’m awake. My mind begins to race thinking of the hundreds of scenarios and tasks I need to complete. With every attempt to answer my issues another one arises and so the sleeplessness anxiety-driven insomnia begins.
I’m always still tired at that point and would love to fall back asleep, however, my mind is racing like that overzealous running partner running in place next to you as you are gasping for air, exhausted, wanting to die.
The room is dark and silent except for the snoring of my dogs. Why is it that they can sleep straight through the night and even fall back to sleep once disrupted? Why do I wake up at this time most evenings?
Sleep Patterns
I fall asleep naturally around 11 pm every evening. I’ve never had a problem shutting down or falling asleep. When my body feels tired it’s generally around the same time each evening and I try to let it do what it feels is right.
It’s easy for me to fall asleep and get a decent 4 -5 hours of good sleep before I’ll often awaken around 4:00 am. Originally I believed I was being awoken during the witching hour which according to folklore is around 3-4 am when ghosts and the devil are most active.
As I never witnessed any supernatural activety I discounted the concept. What is basically happening is the transfer from deep sleep into a light sleep. Once I’m awake and in that needing to problem solve mode, falling back to sleep becomes almost impossible.
Mindful Sleep Meditation
I’ve developed my own secret weapon to combat early morning insomnia which I call Mindful Sleep Meditation. I’ll lie flat on my back, hands to my side in a mummy position as I’ll focus solely on my breath. Slowly breathing in and out which rhythmic controlled breathing, I’ll adjust my complete attention to my breathe.
As I breathe in and out my anxieties will attack my overactive mind yet with each solid breathe, I fend them off. My heart rate will noticeably lower as I regain the calm in my extremities.
Breathe in breathe out, as I begin to feel a fading effect. Like lights dimming before a film in a moviehouse.
As I continue to control my breathing and slip further away from my stresses, the power of calm slides me back into a slumber. I’ll enter into a calm creative version of sleep where my problems I’ll answer or discount one by one.
Awakening In Control
I generally don’t set an alarm as my mind and body are my time clock. As I arise I’m alert, energized and calmed. My stresses and anxieties still exist however I’m now in full control as I’m prepared to face the day. Soothed and in control I’ll move forth with certainty that I can take on life’s challenges and win.
My confidence reassures me that weve been here before and have gotten through. My mind is pure, clear and focused. My breath is my power when I need to return to my neutral mindful space.
