Appendix 3

Natural Sleep-Inducing
Techniques

Many persons have difficulty sleeping. Insomnia is rampant throughout the world. The causes are varied: a lack of certain minerals; poor diet; the overuse (or nighttime use) of caffeine, chocolate, and other stimulants; muscular tension; emotional problems; fear; an uncomfortable bed; nighttime noises; too much light in the room; lack of exercise; and other factors.

A number of prescription drugs have been created to address the issue of sleeplessness, but many other techniques have been found to relax the body and mind to the point that natural, refreshing sleep can take place. (For serious, continuing insomnia, see a sleep disorder specialist or your doctor.)

This appendix lists some techniques and herbs that facilitate sleep. (Do not attempt sacred sleep while under the influence of prescription sleeping drugs.)

Prayer

• Pray to your messenger to bring deep and lasting sleep swiftly

Baths

• Feel free to run your purification bath a bit warmer just before bed if you have difficulty falling asleep (or staying asleep through the night); warm water relaxes stiff muscles; hot baths can be invigorating (which defeats the purpose of inducing sleep), so keep it warm; for further relaxation, add five drops of genuine lavender essential oil to the bath once the tub has been filled
• Tie up any combination of the following herbs in a washcloth or a square of muslin and add to the bath while the water is running: chamomile, sage, passionflower, lemon balm, lavender; then soak (see also Aromatherapy below)

Diet

• Eat lettuce before retiring to bring on sleep
• Avoid invigorating foods such as black and green tea, coffee, fennel, ginger, guarana, onions, and peppers, as well as all spicy foods
• Foods heavy in sugar shouldn’t be eaten immediately before bed
• Add a few whole anise seeds to milk; heat until hot; drink directly before going to bed
• Eat turkey or fish for dinner
• A spoonful of honey before bed may bring on sleep

Herb Teas

• Pour one cup boiling water over one tablespoon of dried catnip; steep; drink before bed
• Pour one cup boiling water over one tablespoon dried chamomile; steep; drink before bed
• Mix equal parts of scullcap and lady’s slipper; add a dash of valerian; place one tablespoon of this mixture in a cup; pour one cup boiling water over the herbs; allow to steep, covered; hold your nose and drink (warning: this mixture doesn’t smell or taste very good)

Pillows

• Place a few drops of genuine lavender essential oil on your pillowcase directly before sleep
• Make a small square of muslin. Mix half a cup each of the following dried herbs: lemon balm, lavender, hops; stitch shut the pillow; place it beneath your pillow (or beside your head, if you do not use a pillow) and allow its fragrance to gently lull you to sleep
• Try sleeping on a similar pillow filled with bran, as was the custom in ancient China

Aromatherapy

• Essential oils that are conducive to sleep include lavender, chamomile, neroli, benzoin, bergamot, sandalwood and ylang ylang; place a few drops of any of these oils on a handkerchief and inhale as you prepare yourself for sleep; do not apply these oils to the skin and don’t take them internally

Other Ideas

• Before bed, spend ten minutes quietly sitting: no radio, no television, no music, no computer, no phone or tablet, no conversation; reflect on your actions of the day in a calm manner
• In bed, spend a few minutes reflecting on the day’s activities, but do so in reverse order: getting into bed, getting ready for bed, the events of the evening, those of the afternoon, the morning, rising; some use this technique to fall asleep
• Sleep with your head pointing north
• Hold, wear, or place beside your bed the following stones: amethyst, aquamarine, blue tourmaline, kunzite, moonstone, lepidolite, peridot. All traditionally produce restful sleep
• Stay up later than normal so that you’ll be more tired than usual; don’t do anything during this period that would stimulate your conscious mind; just relax
• Go to bed only when tired and sleepy—not when you feel that you “should” do so
• Meditate upon a peaceful concept
• Visualize a place of blues, greens, and silvers. Move slowly through this place (it could be a forest at night with the moon shining above)
• Read a very dense and uninteresting book before going to bed; don’t read in bed, however, on nights of sacred sleep

[contents]