I'm Steven Webb and I help you find Inner Peace even in difficult times.

Why can’t I sleep? #1 reason you Cannot Fall Asleep!

In this podcast you will uncover the number one reason you can’t fall asleep. Additionally, I will share a few more common reasons you may experience insomnia.

Link to the full article Why can’t I fall asleep? – #1 Reason you cannot fall asleep! Which is a bonus has My brand-new story meditation: The Log Cabin: Deep Sleep Meditation

Transcript
Speaker:

So welcome to stillness in the storms.

Speaker:

I wanted to talk to you about why can't I fall asleep.

Speaker:

And it's really interested in this one is because I had a problem with

Speaker:

sleeping for a long time myself.

Speaker:

And I just want to share with you what I learned about that, and then

Speaker:

go over some hints and tips and.

Speaker:

Really it's celebrating my log cabin, deep sleep meditation.

Speaker:

My other meditation had been released.

Speaker:

I don't know about five years ago now.

Speaker:

And at the time I never realized I had a talent of putting people to sleep.

Speaker:

But apparently I have my voice.

Speaker:

But hopefully this podcast will not be asleep.

Speaker:

Hopefully it'll give you some hints and tips.

Speaker:

So tonight when you go to bed, you will fall asleep really quickly.

Speaker:

And mainly I'm going to go over.

Speaker:

The one thing that stops us falling asleep.

Speaker:

And that's really important.

Speaker:

We often go to bed and we put our head down on the pillow and.

Speaker:

We just hope we fall asleep.

Speaker:

Very often we don't and the mind starts racing . The heart starts speeding

Speaker:

even more and we don't fall asleep.

Speaker:

And then we end up getting.

Speaker:

Teaser and teaser.

Speaker:

So , that's what I'm going to share on today's podcast.

Speaker:

So listen to the end for the three affirmations that are guarantee

Speaker:

to put you to sleep tonight.

Speaker:

I'm Steven Webb, your host and this podcast helps you to have some more

Speaker:

inner peace in life when you have at least, and you need it most.

Speaker:

And why am I talking about sleep?

Speaker:

Well, In my 5 simple practices for more inner peace.

Speaker:

One of those is sleep.

Speaker:

It should be the first one, the main one.

Speaker:

Because if we haven't got our sleep sorted, whereas no way we're

Speaker:

going to sort anything else out.

Speaker:

You know, sleep is the most important thing for the body.

Speaker:

It's the most important thing for the mind.

Speaker:

And unless we can have.

Speaker:

At least seven, eight hours sleep.

Speaker:

Average most nights then your body's not going to function

Speaker:

that brilliantly during the day.

Speaker:

It's it's sleep that we need to repair the body.

Speaker:

But why, why did I study sleep?

Speaker:

You know, I'm an inner peace teacher, but meditation and mindfulness teacher.

Speaker:

And why am I bringing up sleep on this podcast?

Speaker:

Well, when I hit my rock bottom when I was 40.

Speaker:

The biggest problem I had at the time was I was lacking sleep.

Speaker:

And no matter what I did when I went to bed, I could not shut my mind down.

Speaker:

And because I was unable to shut my mind down.

Speaker:

I was ending up.

Speaker:

In this spiral of less sleep.

Speaker:

My health was going downhill.

Speaker:

I couldn't function.

Speaker:

I couldn't think straight.

Speaker:

And it was this vicious cycle and I ended up drinking.

Speaker:

I ended up drinking more and more Southern Comfort each night.

Speaker:

And because I'm paralyzed.

Speaker:

I had to ask my carers for a drink and it was becoming embarrassing.

Speaker:

And it's okay.

Speaker:

Just saying, and I wasn't a drinker.

Speaker:

So you imagine this, I didn't really drink in front of my carers at all.

Speaker:

And suddenly here I was, I knew I was suffering.

Speaker:

They knew I was pretty much.

Speaker:

Going through a terrible time.

Speaker:

And I started to drink every night.

Speaker:

And one drink led to two drinks, led to three drinks.

Speaker:

And eventually it got to the stage where even three drinks

Speaker:

wouldn't allow me to go to sleep.

Speaker:

So.

Speaker:

I realized I had to do something about it.

Speaker:

And I started reading books on my iPad and read in was really difficult for me.

Speaker:

So I had to just find a way of going to sleep.

Speaker:

So I started reading books about sleep.

Speaker:

And I got loads in those of hints and tips, and I learned

Speaker:

techniques of going to sleep.

Speaker:

And the main thing I learned is sleep is a skill.

Speaker:

Something that you can learn to do.

Speaker:

We very often just go to bed and we put our head down and we hope we fall asleep.

Speaker:

You know, we're completely tired.

Speaker:

We're completely knackered at the end of the day and we go to bed

Speaker:

and we just hope the circumstances are perfect for going to sleep.

Speaker:

Very often they're not.

Speaker:

But our mind is racing.

Speaker:

We have something on our mind all the time.

Speaker:

So what's the number one reason.

Speaker:

That we.

Speaker:

Are unable to fall asleep.

Speaker:

And I didn't read this in any books.

Speaker:

I've just realized that over the last few years, And mainly when I'm

Speaker:

lying in bed, not able to sleep, I think, why can't I fall asleep.

Speaker:

And I realized one thing.

Speaker:

And that is because I didn't feel safe and comfortable to go to sleep.

Speaker:

And if you think about that, that's perfectly logical.

Speaker:

Because for millions of years we've slept in caves.

Speaker:

We've slept in forest.

Speaker:

And these weren't central to heated lockable homes.

Speaker:

So we had to make sure that we couldn't fall asleep until we were.

Speaker:

Not only completely inaccurate, maybe, but would override the survival mechanism,

Speaker:

but we wouldn't fall asleep until we were.

Speaker:

Or until the mind and the body felt completely safe and relaxed.

Speaker:

Is that good for him to sleep and then some kind of bear or a

Speaker:

saber tooth tiger wanders into the cave and starts to fight us.

Speaker:

It starts to.

Speaker:

Nibble on my feet or whatever.

Speaker:

So we had to feel safe, and in today's age, we, the overzealous fear in us.

Speaker:

The overactive mind.

Speaker:

Doesn't allow us to feel safe because we're thinking that, Oh, we got to buy

Speaker:

someone, something for their birthday.

Speaker:

We're thinking we got to order this thing, or we got to.

Speaker:

Reply to this email where we got to say this to the boss,

Speaker:

or we need to pay this bill.

Speaker:

None of those things are threatening our lives right in this minute.

Speaker:

However, the mind is active on them.

Speaker:

So therefore it's preventing us from going to sleep.

Speaker:

So we lie there trying to force our minds to shut down, trying

Speaker:

to force our bodies to relax.

Speaker:

Meanwhile, the body and the mind is fighting against us.

Speaker:

Is going no dont asleep, whatever you do, don't go sleep because that

Speaker:

may be something going wrong here.

Speaker:

There may be some bad things happening here.

Speaker:

And therefore you actually, you're trying to go sleep while your

Speaker:

body is trying to stay awake.

Speaker:

So the one thing we can do.

Speaker:

To help us to go sleep is make sure we got a comfortable environment to go sleep.

Speaker:

A comfortable and safe environment.

Speaker:

That's what I want to help you with now.

Speaker:

On to two things ready.

Speaker:

Firstly, how do we prepare for sleep?

Speaker:

And I'll give you a couple of hints in a couple of tips there.

Speaker:

And then I'll talk to you about what you do when you get in bed.

Speaker:

And part of this is taken from Navy seals.

Speaker:

If you think of a Navy seal, they don't know when they're

Speaker:

going to get their next sleep.

Speaker:

They don't know when and how long they're going to sleep for next.

Speaker:

So they have to sleep in the most dire circumstances.

Speaker:

And they have to do it, whether theyre tired or not, they have to

Speaker:

catch a two, three hours sleep.

Speaker:

When it's available, not when it's convenient to go sleep at.

Speaker:

10 o'clock at night.

Speaker:

And they learn to go sleep.

Speaker:

They learn it as a skill is part of the training.

Speaker:

So I'm going to take you through that process of what they do

Speaker:

at the end of this podcast.

Speaker:

But just before that, how can you prepare your room and prepare your evening for.

Speaker:

The best chance of a good night's sleep.

Speaker:

First of all, think of your bedroom as the cave and the way

Speaker:

it was for millions of years.

Speaker:

So that's what we want to create.

Speaker:

So we want to create that cave.

Speaker:

And also to make it safe.

Speaker:

So the first thing you can do is reduce the temperature of the room.

Speaker:

Reduce it down to about 16, 17 degrees.

Speaker:

I'm not sure where that is in Fahrenheit, but I'm sure you can work it out.

Speaker:

Remove any LEDs in the room.

Speaker:

Any lights you want to as dark as possible.

Speaker:

Put your notepad and pencil next to the bed.

Speaker:

And the reason why I say put notepad and pencil is because if you have something on

Speaker:

your mind, You can then just quickly pick it up, jot it down, and then it's done.

Speaker:

And the mind thinks his doubts with.

Speaker:

So therefore that will leave the mine on.

Speaker:

You're no longer be worrying or stressing about it.

Speaker:

And you might have two or three things come up, but

Speaker:

eventually a mind will go okay.

Speaker:

I don't need to worry about all those things now.

Speaker:

Which is pretty awesome.

Speaker:

And stay away from your mobiles or your TV or anything like that because they just

Speaker:

wake the mind up that light, the lights.

Speaker:

It's like the morning coming in the sun coming in the morning.

Speaker:

It just, tells your brain to produce more chemicals to keep you awake.

Speaker:

You know, we also know not to drink coffee in any stimulants after the mid-afternoon.

Speaker:

On the contrary to popular belief, alcohol does not help you sleep.

Speaker:

It might help you to fall asleep, but you don't stay asleep.

Speaker:

Or you don't have a good night's sleep, but how was your body?

Speaker:

Hence you have a hangover.

Speaker:

Especially as we get older, it's harder for the body to deal with.

Speaker:

The alcohol poisoning overnight.

Speaker:

So you wake up in the next morning, your body might have dealt with alcohol, but

Speaker:

it hasn't done any repairing for the body.

Speaker:

And this is why sleep is so important is because it helps you to repair your body.

Speaker:

It helps you too.

Speaker:

The path, the day's thoughts, the nuance in your mind.

Speaker:

And.

Speaker:

Yeah, I'm not really a biologist, but I know certainly if more of the books

Speaker:

I've read and from my experience,

Speaker:

Have taken note is how I feel when the morning.

Speaker:

Sleep definitely helps to repair the body.

Speaker:

It doesn't do as much during the day because it's keeping you awake and keeping

Speaker:

you doing the things you want to do.

Speaker:

Your exercise and your thinking and your seeing and all of those things.

Speaker:

The other thing is go to bed when you are ready to go to sleep.

Speaker:

Not before, don't go lie in bed for two hours watching telly.

Speaker:

You know, your sleep really does need to happen.

Speaker:

The moment you get in bed and that's intimacy, of course.

Speaker:

But this can be a great way to aid insomnia.

Speaker:

Anyway, that's a different story.

Speaker:

That's a whole different podcast.

Speaker:

That one is.

Speaker:

I'm prepare a few things in for the morning.

Speaker:

So you don't have to think about them.

Speaker:

When you finish your evening mail, don't go and sit down for

Speaker:

two hours and then get happened.

Speaker:

Get everything, sorted, sort, everything.

Speaker:

And then sit down and relax because we tend to sit down for the evening just

Speaker:

before going back, we get up and then we start sorting the stuff for the morning.

Speaker:

Which really just wakes the mind up.

Speaker:

So the final step, and this is how you will fall asleep.

Speaker:

And.

Speaker:

If you come here to get a good night's sleep or to fall asleep.

Speaker:

This is exactly what you come here for.

Speaker:

And hopefully let me know in the comments, whether this works and.

Speaker:

But this is what you do.

Speaker:

You might want to write down or take note of this.

Speaker:

But here goes the first thing you need to do.

Speaker:

Is just when you're lying in bed, just tense your body.

Speaker:

So tense your toes.

Speaker:

And then the release.

Speaker:

Tense your body and let it release.

Speaker:

Tense your arms.

Speaker:

Let it release.

Speaker:

This tells your muscles.

Speaker:

That it's okay to relax that this moment is okay.

Speaker:

This moment is perfectly fine the way it is, and it doesn't need to worry.

Speaker:

And then do the whole body.

Speaker:

Every single part of the body, including your face, don't

Speaker:

worry about what you look like.

Speaker:

No one's watching.

Speaker:

No one's watching.

Speaker:

Hopefully that was watching you.

Speaker:

But honestly just screw up your face.

Speaker:

Your And if not that, and then just allow your whole body to relax.

Speaker:

And then just take a few deep, slow breaths, take an in-breath

Speaker:

normal and breathe out slowly.

Speaker:

And do that for three breaths.

Speaker:

And imagine your body going to sleep.

Speaker:

And not worried about the mind at the moment.

Speaker:

We're just where we're just thinking about the body.

Speaker:

Go into sleep.

Speaker:

And then the next thing you can do.

Speaker:

Is over the next 10, 15 breaths or so just breathing normally.

Speaker:

And then breathe out slowly.

Speaker:

And as you breathe out slowly, You can say these three affirmations.

Speaker:

So you breathe in and then breathe out slowly, say I am

Speaker:

safe and falling to sleep.

Speaker:

I am safe and falling to sleep.

Speaker:

I am relaxed and falling to sleep.

Speaker:

I am comfortable and falling to sleep.

Speaker:

What these do is just allow your mind to stay focused on something.

Speaker:

It allows your mind to.

Speaker:

Slowly relaxed and keep active of something.

Speaker:

But not too active to stay awake.

Speaker:

And it stops it worrying about the daily things.

Speaker:

Cause they've always.

Speaker:

That's when.

Speaker:

It won't fall asleep.

Speaker:

Now then if that doesn't work.

Speaker:

Just, this is the cream of the crop.

Speaker:

This is the one thing that is almost guaranteed to be asleep.

Speaker:

And that's Canberra from 300 in multiples of three or seven.

Speaker:

You might find 700 that were difficult.

Speaker:

I do.

Speaker:

So I do it in threes.

Speaker:

But if you find three's really simple.

Speaker:

Do it in sevens.

Speaker:

And just take a, a breath normally and then breathe out slowly.

Speaker:

300.

Speaker:

Take a breath in slowly.

Speaker:

I'll take a breath in normally.

Speaker:

And prove out slowly.

Speaker:

293.

Speaker:

And just continue.

Speaker:

If you lose count, start again.

Speaker:

There's no competition.

Speaker:

There's no, like, can I get to zero or something?

Speaker:

It's just a matter of keeping your mind busy enough.

Speaker:

So you will fall asleep.

Speaker:

So hopefully that's helped, hopefully that helps you.

Speaker:

To get a good night's sleep tonight.

Speaker:

Let me know in the review.

Speaker:

You can always head over to my website, Stevenwebb.com and download the five

Speaker:

simple practices for inner peace.

Speaker:

Hopefully you'll have some nuggets and some wisdom from this.

Speaker:

Thank you for joining me.

Speaker:

This is Steven Webb and this was stillness in the storms.

Speaker:

Take care.

Your Inner Peace
Guide in 2020
I respect your privacy, I will only email my weekly wisdom to help you find inner peace. You can opt-out at any time.