Sleep with One Eye Open
So, these are the famous lyrics of the song ‘Enter Sandman’ by the band Metallica. I wanted to mention this so that some of you listen to this track after reading this post on sleep. Sandman or Morpheus is a famous character in pop culture who you could say is the God of Sleep.
Sleep is a non negotiable component of your health. There are far too many (yet not enough) scientific research that shows the importance of sleep and why everyone must get at least 6hrs of continuous sleep. However, for most people getting this is a challenge as you get older. Let us understand how we can fix this.
Gripping your Pillow Tight
Do the tools you use to sleep matter? Yes, this is the first layer of solving it. Using the right pillow that suits your body, blackout curtains to ensure no light enters the room and even wearing an eye mask can aid your sleep. Personally, I use a wedge pillow and blackout curtains. Although there used to be a time where I even wore an eye mask.
Some research even shows that using a weighted blanket or even a room that is cooler can aid your sleep. Two studies (PMID: 36184925 and PMID: 39504780) show a weighted blanket can cause a 32% increase in melatonin production and thus improve your sleep. And in another study (PMID: 37402434), if the night temperature is an average 30C or less you sleep better. Now, this explains why we want to stay under the covers during winters.
Exit Light, Enter Night
The first layer of solving your sleep problems is seeing what habits do you follow during daylight. For example, avoiding afternoon naps, minimizing caffeine (any caffeine beyond 10am) and minimizing screen time. These require a change in behaviors. Let us say you get all these right, and still during night time you find it difficult to sleep.
In your closet, in your Head
What next? The second layer is tackling if there are any neurological problems related to your sleep. Neurological problems are due to issues with brain chemistry and these require pharmacological interventions.
This is where my personal experience comes in. For a long time I would wake up in cold sweats and afraid an hour into my sleep. I thought this was normal. I thought this was just anxiety. In fact, the first time I had it, I thought it was a breathing issue and my ENT said it is possible because I have a deviated septum. However, it got worse as I got older. When I was 33-34 (2020-21) I went to a neurologist who partially solved the problem by giving me a powerful sedative. The sedative was so strong that it was hard for me even stay awake even after a good 8hrs of sleep.
Finally, in 2025 a psychiatrist Dr. Daisy solved this problem by accurately assessing the condition as ‘Night Terrors’ and ‘Clinical Depression’. I am taking the necessary medication for the same and it has worked wonders. Should I take this all my life? Yes. Issues with brain chemistry cannot be resolved and the only way to treat this chemical imbalance is by introducing relevant medications to solve it.
We’re off to Never-Never Land
Some other tools which may improve your sleep would be meditation. I remember trying to fall asleep with the eye-mask on and in my head chanting the Gayatri Mantra. It worked – well sometimes. I tried it like this.
ॐभूर्भुवःस्वः।- Inhale
तत् सवितुर्वरेण्यं। – Exhale
भर्गोदेवस्यधीमहि।- Inhale
धियोयोनःप्रचोदयात्॥- Exhale
During this time of inhaling and exhaling you will see your thoughts deviate. This is normal. Remember to bring your focus back to breathing.
But again, this is just the first layer. If this does not work, you need to see a medical professional to solve what is the underlying issue.