Tranquil Eyes for Sounder Sleep

By Michael Krugman, MA, GCFP
Copyright © 2002 by Michael Krugman

Note: This article was originally published in Sleep & Health magazine in 2002

Sometimes, we stay up later than we should. And once we’ve missed our natural bedtimes, getting to sleep can be tough. We may get into a “hyper” state that keeps us awake for hours—sometimes ‘til the cock crows. Sleep comes in waves; if you miss the first wave you may have to wait quite a while for the next one to carry you toward the shores of sleep.

People who constantly stay up late say it’s because they are “night people.” The simple truth is that, in many cases, they habitually resist those natural waves of sleep that are meant to deliver them to slumberland. As a result, their minds and bodies have gotten “out of synch” with the natural rhythms of night and day.

Staying up late and losing sleep can have serious long-term health consequences. And having dark circles under your eyes isn’t your best look, either. Want to preserve your health, youth and beauty? Get “in synch”!

The Sounder Sleep System can help you restore your natural rhythm and get the sleep you need. The system’s gentle, synchronized movements and breathing, called Mini-Moves, relax your body and calm your mind to help you get to sleep you need. You can do them right in your own bed. If you suffer from occasional insomnia, they may be just the thing to get you through the night. If you have a medical sleep problem, they can be a valuable complement to your treatment program.

Here’s an abbreviated Mini-Move to try when the sandman just won’t come. It’s can be very useful on those nights when you’re up late and need to make a quick transition from wide awake night-owl to dream-catcher. The first time you try it, ask someone to slowly read the directions to you. After that you’ll find it easy to practice on your own.

Step 1. Sit or lie quietly in any comfortable position with your eyes closed. Let your breathing be light, easy, slow, and soft. Make no effort to breathe deeply or any special way. Make no effort of any kind.

Step 2. Slowly inhale, and as you do — slowly, gradually raise your eyelids a bit (about 20 percent). Just allow a little crescent-moon-shaped opening between your lids.

Step3. Then, slowly exhale through your mouth, and as you do, whisper the word “Aaaah!” At the same time, slowly lower your eyelids, and softly close your eyes.

Step 4. Repeat 5 or 6 times. Slowly inhale, and raise your eyelids 20 percent; exhale, whisper an Aaaah, and lower your lids. Inhale, and raise your lids; exhale, and relax.

Synchronize the movements of your eyelids with your breathing. Make no effort to focus your eyes or look at anything. Your eyes remain very still. Only your eyelids move.

Step 5. Stop, and rest quietly for a few minutes with your eyes closed. Breathe easy, and feel the tranquilizing effect of the movements.

Step 6. Repeat steps 1-5 several times. Make the rest period after each set of movements a little longer each time. Rest quietly, savoring the stillness you have created within yourself. Make no effort to fall asleep. After all, sleep is the antithesis of effort. Simply allow the innate wisdom of your own mind and body to decide what happens next.