Trouble Falling Asleep is Not Uncommon

Are you one of the many people who have trouble sleeping?  Do you have trouble falling asleep, staying asleep or waking up too early?


Start with music at a moderate tempo. If you listen to very slow relaxing music when you first go to bed, it won’t match your energy level. Your metabolism, your mind and body are still alert. You could find the slow music boring and completely tune it out. This is the reason “sleep music” often doesn’t work. The slower music will help you more after you’ve allowed your mind and body to relax.

Do some deep breathing. The balloon breath is a simple breathing exercise. Imagine your diaphragm is a balloon. Take a big breath in through your nostrils, expanding your lungs, pushing your navel up toward the ceiling, as you “fill the balloon.” Then open your mouth and slowly exhale the air, “letting the air out of the balloon.” Do 3 or 4 of these deep breaths, then breathe normally.

Now switch to slower music. Experiment with different types of slow music to see what you like and what is relaxing for you. Simple music with no lyrics is more likely to get you in the mood for sleep. Tibetan bowls, flute, sitar and harp are good instruments for soothing, relaxing music. The same music used for meditation is also good for getting to sleep.

 Use a CD you like or buy individual songs from the internet to make your own bedtime music. This may take a little experimenting, but it is worth the effort. Start with a moderate tempo piece, then switch to slower, soothing music, then even slower music. Once you get several songs in order, use that each time you’re ready to sleep.

Establish a habit of deep breathing and listening to your bedtime music. Pretty soon every time you hear the music and begin the deep breathing, you will find yourself falling asleep.

Listen to some samples of harp music. Click on any CD and any song to listen.