In this podcast you will uncover the number one reason you can’t fall asleep. Additionally, I will share a few more common reasons you may experience insomnia.

Link to the full article Why can’t I fall asleep? – #1 Reason you cannot fall asleep! Which is a bonus has My brand-new story meditation: The Log Cabin: Deep Sleep Meditation

So welcome to stillness in the storms.

I wanted to talk to you about why can't I fall asleep.

And it's really interested in this one is because I had a problem with

sleeping for a long time myself.

And I just want to share with you what I learned about that, and then

go over some hints and tips and.

Really it's celebrating my log cabin, deep sleep meditation.

My other meditation had been released.

I don't know about five years ago now.

And at the time I never realized I had a talent of putting people to sleep.

But apparently I have my voice.

But hopefully this podcast will not be asleep.

Hopefully it'll give you some hints and tips.

So tonight when you go to bed, you will fall asleep really quickly.

And mainly I'm going to go over.

The one thing that stops us falling asleep.

And that's really important.

We often go to bed and we put our head down on the pillow and.

We just hope we fall asleep.

Very often we don't and the mind starts racing . The heart starts speeding

even more and we don't fall asleep.

And then we end up getting.

Teaser and teaser.

So , that's what I'm going to share on today's podcast.

So listen to the end for the three affirmations that are guarantee

to put you to sleep tonight.

I'm Steven Webb, your host and this podcast helps you to have some more

inner peace in life when you have at least, and you need it most.

And why am I talking about sleep?

Well, In my 5 simple practices for more inner peace.

One of those is sleep.

It should be the first one, the main one.

Because if we haven't got our sleep sorted, whereas no way we're

going to sort anything else out.

You know, sleep is the most important thing for the body.

It's the most important thing for the mind.

And unless we can have.

At least seven, eight hours sleep.

Average most nights then your body's not going to function

that brilliantly during the day.

It's it's sleep that we need to repair the body.

But why, why did I study sleep?

You know, I'm an inner peace teacher, but meditation and mindfulness teacher.

And why am I bringing up sleep on this podcast?

Well, when I hit my rock bottom when I was 40.

The biggest problem I had at the time was I was lacking sleep.

And no matter what I did when I went to bed, I could not shut my mind down.

And because I was unable to shut my mind down.

I was ending up.

In this spiral of less sleep.

My health was going downhill.

I couldn't function.

I couldn't think straight.

And it was this vicious cycle and I ended up drinking.

I ended up drinking more and more Southern Comfort each night.

And because I'm paralyzed.

I had to ask my carers for a drink and it was becoming embarrassing.

And it's okay.

Just saying, and I wasn't a drinker.

So you imagine this, I didn't really drink in front of my carers at all.

And suddenly here I was, I knew I was suffering.

They knew I was pretty much.

Going through a terrible time.

And I started to drink every night.

And one drink led to two drinks, led to three drinks.

And eventually it got to the stage where even three drinks

wouldn't allow me to go to sleep.

So.

I realized I had to do something about it.

And I started reading books on my iPad and read in was really difficult for me.

So I had to just find a way of going to sleep.

So I started reading books about sleep.

And I got loads in those of hints and tips, and I learned

techniques of going to sleep.

And the main thing I learned is sleep is a skill.

Something that you can learn to do.

We very often just go to bed and we put our head down and we hope we fall asleep.

You know, we're completely tired.

We're completely knackered at the end of the day and we go to bed

and we just hope the circumstances are perfect for going to sleep.

Very often they're not.

But our mind is racing.

We have something on our mind all the time.

So what's the number one reason.

That we.

Are unable to fall asleep.

And I didn't read this in any books.

I've just realized that over the last few years, And mainly when I'm

lying in bed, not able to sleep, I think, why can't I fall asleep.

And I realized one thing.

And that is because I didn't feel safe and comfortable to go to sleep.

And if you think about that, that's perfectly logical.

Because for millions of years we've slept in caves.

We've slept in forest.

And these weren't central to heated lockable homes.

So we had to make sure that we couldn't fall asleep until we were.

Not only completely inaccurate, maybe, but would override the survival mechanism,

but we wouldn't fall asleep until we were.

Or until the mind and the body felt completely safe and relaxed.

Is that good for him to sleep and then some kind of bear or a

saber tooth tiger wanders into the cave and starts to fight us.

It starts to.

Nibble on my feet or whatever.

So we had to feel safe, and in today's age, we, the overzealous fear in us.

The overactive mind.

Doesn't allow us to feel safe because we're thinking that, Oh, we got to buy

someone, something for their birthday.

We're thinking we got to order this thing, or we got to.

Reply to this email where we got to say this to the boss,

or we need to pay this bill.

None of those things are threatening our lives right in this minute.

However, the mind is active on them.

So therefore it's preventing us from going to sleep.

So we lie there trying to force our minds to shut down, trying

to force our bodies to relax.

Meanwhile, the body and the mind is fighting against us.

Is going no dont asleep, whatever you do, don't go sleep because that

may be something going wrong here.

There may be some bad things happening here.

And therefore you actually, you're trying to go sleep while your

body is trying to stay awake.

So the one thing we can do.

To help us to go sleep is make sure we got a comfortable environment to go sleep.

A comfortable and safe environment.

That's what I want to help you with now.

On to two things ready.

Firstly, how do we prepare for sleep?

And I'll give you a couple of hints in a couple of tips there.

And then I'll talk to you about what you do when you get in bed.

And part of this is taken from Navy seals.

If you think of a Navy seal, they don't know when they're

going to get their next sleep.

They don't know when and how long they're going to sleep for next.

So they have to sleep in the most dire circumstances.

And they have to do it, whether theyre tired or not, they have to

catch a two, three hours sleep.

When it's available, not when it's convenient to go sleep at.

10 o'clock at night.

And they learn to go sleep.

They learn it as a skill is part of the training.

So I'm going to take you through that process of what they do

at the end of this podcast.

But just before that, how can you prepare your room and prepare your evening for.

The best chance of a good night's sleep.

First of all, think of your bedroom as the cave and the way

it was for millions of years.

So that's what we want to create.

So we want to create that cave.

And also to make it safe.

So the first thing you can do is reduce the temperature of the room.

Reduce it down to about 16, 17 degrees.

I'm not sure where that is in Fahrenheit, but I'm sure you can work it out.

Remove any LEDs in the room.

Any lights you want to as dark as possible.

Put your notepad and pencil next to the bed.

And the reason why I say put notepad and pencil is because if you have something on

your mind, You can then just quickly pick it up, jot it down, and then it's done.

And the mind thinks his doubts with.

So therefore that will leave the mine on.

You're no longer be worrying or stressing about it.

And you might have two or three things come up, but

eventually a mind will go okay.

I don't need to worry about all those things now.

Which is pretty awesome.

And stay away from your mobiles or your TV or anything like that because they just

wake the mind up that light, the lights.

It's like the morning coming in the sun coming in the morning.

It just, tells your brain to produce more chemicals to keep you awake.

You know, we also know not to drink coffee in any stimulants after the mid-afternoon.

On the contrary to popular belief, alcohol does not help you sleep.

It might help you to fall asleep, but you don't stay asleep.

Or you don't have a good night's sleep, but how was your body?

Hence you have a hangover.

Especially as we get older, it's harder for the body to deal with.

The alcohol poisoning overnight.

So you wake up in the next morning, your body might have dealt with alcohol, but

it hasn't done any repairing for the body.

And this is why sleep is so important is because it helps you to repair your body.

It helps you too.

The path, the day's thoughts, the nuance in your mind.

And.

Yeah, I'm not really a biologist, but I know certainly if more of the books

I've read and from my experience,

Have taken note is how I feel when the morning.

Sleep definitely helps to repair the body.

It doesn't do as much during the day because it's keeping you awake and keeping

you doing the things you want to do.

Your exercise and your thinking and your seeing and all of those things.

The other thing is go to bed when you are ready to go to sleep.

Not before, don't go lie in bed for two hours watching telly.

You know, your sleep really does need to happen.

The moment you get in bed and that's intimacy, of course.

But this can be a great way to aid insomnia.

Anyway, that's a different story.

That's a whole different podcast.

That one is.

I'm prepare a few things in for the morning.

So you don't have to think about them.

When you finish your evening mail, don't go and sit down for

two hours and then get happened.

Get everything, sorted, sort, everything.

And then sit down and relax because we tend to sit down for the evening just

before going back, we get up and then we start sorting the stuff for the morning.

Which really just wakes the mind up.

So the final step, and this is how you will fall asleep.

And.

If you come here to get a good night's sleep or to fall asleep.

This is exactly what you come here for.

And hopefully let me know in the comments, whether this works and.

But this is what you do.

You might want to write down or take note of this.

But here goes the first thing you need to do.

Is just when you're lying in bed, just tense your body.

So tense your toes.

And then the release.

Tense your body and let it release.

Tense your arms.

Let it release.

This tells your muscles.

That it's okay to relax that this moment is okay.

This moment is perfectly fine the way it is, and it doesn't need to worry.

And then do the whole body.

Every single part of the body, including your face, don't

worry about what you look like.

No one's watching.

No one's watching.

Hopefully that was watching you.

But honestly just screw up your face.

Your And if not that, and then just allow your whole body to relax.

And then just take a few deep, slow breaths, take an in-breath

normal and breathe out slowly.

And do that for three breaths.

And imagine your body going to sleep.

And not worried about the mind at the moment.

We're just where we're just thinking about the body.

Go into sleep.

And then the next thing you can do.

Is over the next 10, 15 breaths or so just breathing normally.

And then breathe out slowly.

And as you breathe out slowly, You can say these three affirmations.

So you breathe in and then breathe out slowly, say I am

safe and falling to sleep.

I am safe and falling to sleep.

I am relaxed and falling to sleep.

I am comfortable and falling to sleep.

What these do is just allow your mind to stay focused on something.

It allows your mind to.

Slowly relaxed and keep active of something.

But not too active to stay awake.

And it stops it worrying about the daily things.

Cause they've always.

That's when.

It won't fall asleep.

Now then if that doesn't work.

Just, this is the cream of the crop.

This is the one thing that is almost guaranteed to be asleep.

And that's Canberra from 300 in multiples of three or seven.

You might find 700 that were difficult.

I do.

So I do it in threes.

But if you find three's really simple.

Do it in sevens.

And just take a, a breath normally and then breathe out slowly.

300.

Take a breath in slowly.

I'll take a breath in normally.

And prove out slowly.

293.

And just continue.

If you lose count, start again.

There's no competition.

There's no, like, can I get to zero or something?

It's just a matter of keeping your mind busy enough.

So you will fall asleep.

So hopefully that's helped, hopefully that helps you.

To get a good night's sleep tonight.

Let me know in the review.

You can always head over to my website, Stevenwebb.com and download the five

simple practices for inner peace.

Hopefully you'll have some nuggets and some wisdom from this.

Thank you for joining me.

This is Steven Webb and this was stillness in the storms.

Take care.