Drawing wisdom from both the moon and the animal kingdom can greatly enhance our sleep quality. To achieve a more natural and improved night of rest, consider these straightforward strategies. As I continue to advance into later adulthood, attaining restful sleep becomes progressively elusive. I recall, with a sense of irritation, how effortlessly I could fall asleep and indulge in extended slumbers during my teenage years.
This issue becomes particularly pronounced on nights when the moon shines brightly in its full glory. Consequently, I've entertained the idea that perhaps I'm not merely pre-menopausal, as my doctor proposes, but instead, pre-werewolf, as my vivid imagination whimsically suggests.
Intriguingly, beyond its associations with werewolves, the moon holds pivotal importance for migration and navigation among numerous animal species. Consider the Barau’s petrel, an endangered seabird found on Réunion Island in the Indian Ocean, which times its breeding with the full moon. Similarly, corals in the Great Barrier Reef synchronize their spawning with the full moon, a spectacle visible even from space. Sleep patterns are also influenced by the moon in certain species. A study featured in Current Biology reveals that starlings experience a reduction of two hours of sleep during full moons.
So, where do humans fit into this lunar equation? According to the scientific study titled "Moonstruck Sleep: Synchronization of Human Sleep with the Moon Cycle Under Natural Conditions," sleep onset is delayed, and sleep duration can be shortened by up to 1.5 hours on nights preceding a full moon.
Upon noticing the correlation between my sleep patterns and lunar phases, I opted to embrace this celestial impact instead of combating it. I embarked on a practice of bidding the moon goodnight each evening, coupled with a pre-sleep routine that facilitates a deeper slumber.
A Sleep Practice Anchored in Lunar Influence
Deliberately prepare your body, mind, and soul for sleep.
On clear nights, I step outside and gaze at the moon for a few minutes. Immersed in the star-studded expanse, I'm reminded of my insignificance in the cosmos. This moment prompts the fading of to-do lists and daily worries. I offer a brief prayer: "Good Night, Moon! Thank you for your watchful presence over our resting Earth. Your guidance aids birds in navigation and dung beetles in their journey. Your influence inspires avian meetings, coral spawning, and human slumber. Grant me restful sleep tonight."
Indulge in a warm shower or bath.
Bathing before bedtime accelerates the onset of sleep. Maintaining water temperature between 104 and 108.5 degrees Fahrenheit optimally enhances overall sleep quality. The use of lavender-infused soap, known for its soothing effects, is recommended. Envision yourself floating in a moonlit ocean, cradled by gentle waves, as you close your eyes.
Introduce sleep-inducing and pleasing scents to your bedroom.
Regard your bedroom as a sleep-conducive environment. Incorporate soft fabrics and potted plants. Before retiring, lightly spritz your pillow with lavender, Ylang-ylang, or rose oil. Interestingly, many individuals experience improved sleep when exposed to their partner's scent. (I contemplate if this extends to the aroma of my feline companions?)
Embrace traditional reading over digital screens.
The illumination from electronic devices can disrupt sleep. Opt for a physical book when reading in bed. Select something brief, uplifting, and with a conclusive ending. I find Buddhist parables designed for children, enriched with animal tales, perfectly suited. Here are my preferred collections:
Buddhist Stories for Kids: Jataka Tales of Kindness, Friendship, and Forgiveness by Laura Burges, illustrated by Sonali Zohra
101 Tales: The Great Panchatantra Collection from Wonder House Books
Buddhist Animal Wisdom Stories by Mark W. McGinnis
Abandon sheep counting in favor of rhythmic breath counting (4:7:8 pattern).
When your mind brims with concerns, tend to your inner equilibrium. Experiment with the "relaxing breath" technique, popularized by Dr. Andrew Weil and inspired by pranayama practices. Inhale to a count of four, retain for seven and exhale for eight. Repeat this cycle four times.
Exercise moderation in pre-sleep hydration.
The most vexing nights involve nearly falling asleep, only to be interrupted by a bathroom trip. This sensation mirrors the experience depicted in late-night TV commercials featuring disgruntled elderly individuals, which isn't entirely surprising. Aging leads to a decrease in the hormone responsible for fluid retention, thus contributing to instances of waking to urinate. This phenomenon even has a term: nocturia, which intriguingly carries a touch of the werewolf mystique, doesn't it?
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