I am an excellent sleeper.  Some people are good at different things.  I’m good at sleeping.  I was surprised to learn that about 20 – 30% of the US population have problems going to and staying asleep.  As a result about 1 out of 5 Americans sought medical treatment for insomnia.

Insomnia is no small matter.  Medical doctors and other practitioners who study sleeping issues (sleep specialists) treat over 60 million Americans annually.  This epidemic comes at a total cost of over $63.2 billion every year. This figure includes lost productivity, employee turnover, accidents, and opportunity lost as well as the cost of medical treatment.

Physically, to sleep, one must change brain waves from the Beta state (14-30 Hz per second) to Alpha state (7-13 Hz per second) to Theta state (3-7 Hz per second) to Delta state (.5-3 Hz per second).  Brain waves are measured electronically by the patient wearing a skull cap connected to an electroencephalograph (EEG).

In normal sleeping patients the transition from Beta to Alpha to Theta and Delta comes naturally.  To those with sleep issues there is no normal transition.  Here’s some good news:  There are alternatives to medication and sleep aids. Going to sleep can be improved by practice!  Meditation, yoga, mindfulness and self-hypnosis are all ways to practice and improve changing brain wave states.

Let’s look at the sleep brain wave states and consider some behaviors associated with these brain wave states:

Beta wave state:

• Walking around
• Moving
• Thinking
• Normal waking state

Alpha wave state:

• Light relaxation
• Daydream state
• Childlike state
• Focused tasks
• Visualizations
• Light hypnosis

Theta wave state:

• Meditation state
• Deep hypnosis
• REM sleep
• Lucid or waking dreams
• Light sleep

Delta wave state:

• Deep sleep
• Hypnotic “coma”
• Somnambulist sleep (sleep walking)
• Physical healing sleep

Aside from the practical side of getting good sleep (feeling better, being more alert, doing a better job, being a better parent/ boss/worker) there are other concerns. Sleep specialist say that a sleep deprived driver is as dangerous as a drunk driver! The National Highway Traffic Safety Administration (NHTSA) estimates there are over 100,000 crashes related to sleep deprivation every year.  This caused an estimated 1550 deaths and 71,000 injuries at a price tag of over $12 billion per year (in a recent study).

Better sleep improves relationships with customers, clients, and bosses (or employees).  Better sleep helps us think creatively to solve problems easier.  Creativity keeps us from becoming bored or “stale” on the job.  Better sleep improves memory.  We show more compassion and care more when we are well rested.  Better sleep can even improve your ability to be a better lover!

Here’s an interesting thought– Every night when you lie down for sleep and every morning when you wake up you’re coming through each successive brain wave state to the other.  If you’re sleeping at all, you’re already doing this (unless of course there is a medical condition or significant sleep medications).  Here’s an example you may recognize.  You’ve been trying to remember an old high school teacher’s name… But you can’t.  Then as you’re just about to go to sleep, the name pops into your head!  You’ve relaxed from the Beta brain wave to the Alpha brain wave and you remembered better.  Or you often have “an epiphany” in the shower (as you’re up and getting ready)….  In the shower, sometimes, we are not yet fully awake but are still in the Alpha brain wave state and are “more creative”.  Imagine being able to change brain wave states at will.

You can sleep better.  You can practice to learn to sleep better.  Find a local yoga or mindfulness or meditation instructor and see how your sleep, your productivity, and your creativity can improve.

Of course, your mileage may vary.

Dr Jay