8 Ways to Fall Asleep Without Drugs

by Asatar Bair on May 9, 2012

Photo courtesy of kygp

Sleep is one of the great pleasures of life. What a relief it is to fall asleep, and leave all of your troubles behind! But so many people struggle to sleep, dealing with racing thoughts and anxiety.

There are lots of drugs you could turn to to put you to sleep, but they have hidden costs. Being drowsy and groggy the next day is certainly the best-known cost of sleep-inducing drugs. But there is another, more insidious, cost: sleep drugs reduce your ability to dream. And dreaming is a very important way for your mind to refresh, to think broadly and intuitively, and to come up with fresh, creative solutions to problems.

So, with the help of the tips in Living from the Heart (from Chapter 3), I present to you my 8 Ways to Fall Asleep Without Drugs:

  1. Set the alarm clock for when you have to go to sleep, not when you have to wake up. (Try to develop the ability to wake up on your own, rather than needing an alarm.)
  2. When your alarm clock tells you it’s time to go to sleep, dim the lights in your room. Bright light tells your body it’s time to wake up, and dim lights tell your body it’s time to sleep.
  3. Continue your bedtime ritual with some Heart Rhythm Meditation. Sit up straight, and make your breathing slow, deep, rhythmic, and heart-centered. If you can, feel your heartbeat and breathe in for 8 beats, then out for 8 beats. Just a few minutes of meditating on your heart will slow down the rhythm of your body and mind. (Learn how to meditate in this manner in course 101.)
  4. As you lay in bed, remember that you have a purpose. Your life has meaning. You have come here to do what no one else can do. Think of your life, and remember that all of your experiences have prepared you for this purpose.
  5. Try laying on your right side, which will shift your breath to your left nostril, activating the right hemisphere of your brain and moving you into a relaxed, receptive space.
  6. Feel your heart beating as you lay in bed. Feel how your heart is like an anchor, beating steadily whether you pay attention or not.
  7. Now move into the Sleepy Breath, making your breath like it is when you are asleep: a heavy exhalation that tapers off, then a quicker inhalation, followed by another heavy exhalation, and so on.
  8. If you awaken at night and can’t sleep, sit up and practice Heart Rhythm Meditation again. If you have learned the Element Breaths, which we teach in course 102, practice the Water Breath (in through the nose, out through the mouth). Feel the heaviness of water, moving downward, spreading out in all directions, washing away all tension in an endless flow of love.

I think you’ll find these heart-centered meditation techniques are all that are required to restore your sleep, so that you are rested and refreshed each morning.

I’d love to hear your thoughts. Please share here.

Yours in the One Heart,


P.S. Thank you to all who have recently begun applications to our two-year University of the Heart program; all applications must be in by July 1st.

P.S. To enter our drawing for 101: Introduction to Heart Rhythm Meditation, please respond to this email. The course starts May 30th, as does course 102: The Four Elements, for which 101 is required.

This course is an excellent resource for those looking to explore sleeping, dreaming, and waking.


JANICE May 9, 2012 at 5:36 pm


Asatar Bair May 9, 2012 at 8:48 pm

Sweet dreams, Janice! Thank you for reading.

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