email page print pageAll Topic Reviews
"Are You There Alone?""Who Could That Be at This Hour?"3 Willows4th of July99 DaysA Beautiful MindA Change in AltitudeA Corner Of The UniverseA Falling KnifeA Frog ThingA Great and Terrible BeautyA People's History of ChristianityA Question of BloodA Slight Trick of the MindA Step Toward FallingA Thousand Miles from NowhereA Tragic Kind of WonderfulA Voyage Long and StrangeA Wedding in December Abraham LincolnAcross the River and Into the TreesADHD NationAfter DarkAgainst EmpathyAgainst Medical AdviceAll the Bright PlacesAll the Way HomeAll Unquiet ThingsAlphavilleAlways Forever MaybeAlways Too Much And Never EnoughAmerica AmericaAmong the DepartedAn EducationAn Object of BeautyAnatomy of a MisfitAre You There, Vodka? It's Me, ChelseaAsymmetryBad BoyBad RatsBarbara the Slut and Other PeopleBeach RoadBeat the ReaperBeauty QueensBed of RosesBefore I DieBefore I FallBefore the FrostBig BrotherBiteBlack Elk SpeaksBlameBleed for MeBlonde FaithBlood, Salt, WaterBody SurfingBog ChildBoneMan's DaughtersBoomsdayBorder CrossingBorn Standing UpBoys Are DogsBoys Will Put You on a Pedestal (So They Can Look Up Your Skirt)Brava, ValentineBreak Through PainBreathingBridge of SighsBrief Interviews with Hideous MenBring Them HomeBrutalBy BloodC StreetCalm Beneath the WavesCanadaCellCemetery DanceChange Your Brain, Change Your LifeCheeverCinnamon KissCleopatraClose Your EyesCompulsionCountryCross CountryCyborgasmDakotaDancing at the Shame PromDarkest FearDavid Sedaris Live at Carnegie HallDead EvenDead Little Mean GirlDear Zoe,Death Without TenureDeceptionDefending JacobDefine NormalDeliriumDevil in the DetailsDiscovering Pig MagicDisturbing GroundDivergentDivine JusticeDivisaderoDoing ItDon't Wake UpDown the Rabbit HoleDr. Andrew Weil's Mindbody ToolkitDress Your Family in Corduroy and DenimDriftlessEven Dogs in the WildEvery Exquisite ThingEvery Little Thing in the WorldEye ContactFaith, Hope, and Ivy JuneFaking NormalFalling ManFamily and Other CatastrophesFamily FirstFans of the Impossible LifeFear of the DarkFellsideField of BloodFile Under: 13 Suspicious IncidentsFiregirlFlat Lake in WinterForest of the PygmiesFortunate SonFraudFreak the MightyFree RefillsFull Steam Ahead!Furiously HappyGenerosityGenomeGetting a Good Night's SleepGetting the Love You Want Audio CompanionGiftedGirl in TranslationGod Is DeadGod Is Not OneGods and BeastsGoing BovineGood and GoneGranny Torrelli Makes SoupGraysonHappy FamilyHappy Mutant Baby PillsHarmlessHe's Just Not That Into YouHealthy AgingHeartbeatHeftHigh HeatHolidays on IceHot MilkHotel on the Corner of Bitter and SweetHotel WorldHotels of North AmericaHow a Gunman Says GoodbyeHow Full Is Your Bucket?How Successful People ThinkHow to Build a HouseHow to See Yourself As You Really AreHow to Set a Fire and WhyHunger Makes Me a Modern GirlHurt Go HappyHypnography for MenHypnography for WomenI Am I Am I AmI Am Not Joey PigzaI Can See YouI Drink for a ReasonI Feel Bad About My NeckI'd Know You AnywhereI'm Traveling AloneIdiot AmericaIf a Tree Falls at Lunch PeriodIf I StayIf You StayImagine Me GoneIn ZanesvilleInfinite JestInheritanceInnocentInside the O'BriensInvincibleInvisibleIt Takes OneJennifer, Hecate, Macbeth, William McKinley, and Me, ElizabethJust LifeKeeping LucyKiss of Broken GlassKissing Ted Callahan (And Other Guys)Knife CreekLeaping BeautyLie to MeLies My Girlfriend Told MeLife After LifeLife InterruptedLife of PiLife StrategiesLisey's StoryLitLittle Black LiesLittle ScarletLive For Your Listening PleasureLiving Your DreamLong Shadow of Small GhostsLooking for BobowiczLosers BracketLost in the ForestLove Is a Mix TapeLove Times ThreeLove, AubreyLowboyMadappleMade for LoveMade For YouMagical ThinkingMagnificenceMaliceMan in the WoodsMarlenaMeditation in a New York MinuteMeetings with a Remarkable ManMiddlesexMind MappingMindfulness for BeginnersMirrorMaskMischlingMissing PresumedMolly Moon's Incredible Book of HypnotismMommies Who DrinkMunich AirportMy AbandonmentMy Life Among the Serial KillersMy Name Is RedMy One Hundred AdventuresMy Sister's KeeperName All the AnimalsNelson Mandela's Favorite African FolktalesNemesisNever Let Me GoNew York 2140Night FilmNina: AdolescenceNinety DaysNone of the AboveNot a Crime to Be PoorNothingNurtureShockObjects of My AffectionOdd Child OutOh My GothOlive's OceanOn Chesil BeachOne Flew Over The Cuckoo's NestOutliersOutside Looking InPaint It BlackPanicParadise LodgeParanoiaPeace Is Every BreathPeople Who Eat DarknessPharmakonPictures of Hollis WoodsPictures of YouPilgrim at Tinker CreekPlaying with FirePlease Stop Laughing at UsPositivityPresumed InnocentPretty Girl-13Prisoner of Night and FogPuddlejumpersPunkzillaPutneyRacing the DevilReady for AnythingRebuttalReleaseRequiemRescueRevolutionary RoadRoomRun for Your LifeSay You're SorryScatSchool of FearSearching for Sylvie LeeSeason to TasteSecrets of a Passionate MarriageSee How SmallSeeds of HopeSex and SpiritSide Effects May VarySilencedSimon vs. the Homo Sapiens AgendaSinlessSix Impossible ThingsSkelligSleeping BeautySleepyheadSnowSo Brave, Young and HandsomeSolitaireSomeday This Pain Will Be Useful to YouSourlandSquirrel Seeks ChipmunkStill in LoveStill MissingStory of a GirlStress ReliefSupreme CourtshipSurviving OpheliaSwimming to ElbaSworn to SilenceSycamoreSymptoms of Being HumanTeaseTeaseTell the Truth, Shame the DevilTen Minutes to RelaxTestimonyThat Old Cape MagicThe DrifterThe Abortionist's DaughterThe AccidentalThe Accidental BillionairesThe AdultsThe Almost MoonThe Anatomy of HopeThe ArrangementThe Art of ChoosingThe Art of Exceptional LivingThe Artist of DisappearanceThe Average American MarriageThe Bastard on the Couch CDThe Beat Goes OnThe Best AwfulThe Big LoveThe Boat RockerThe Book of JoeThe Book of LiesThe Book of the DeadThe Bookshop on the ShoreThe Boy at the KeyholeThe Boy Who DaredThe Boyfriend ListThe Brass VerdictThe Breakout PrincipleThe Burden of ProofThe Case for GodThe Case of the Case of Mistaken IdentityThe Cemetery BoysThe ChemistThe Chosen OneThe ClosersThe Consciousness PlagueThe Conspiracy ClubThe Cuckoo's CallingThe Dangerous Art of Blending InThe Day I Ate Whatever I WantedThe Dead Fathers ClubThe Death of Bunny MunroThe Devotion of Suspect XThe Disreputable History of Frankie Landau-BanksThe Diviner's TaleThe DollmakerThe Dressmaker of Khair KhanaThe Dutch HouseThe Dynamite RoomThe Earth, My Butt, and Other Big Round ThingsThe EndThe End of Our StoryThe Erotic EdgeThe Essential KamasutraThe Family GeneThe First Fifteen Lives of Harry AugustThe Forgotten GirlsThe Fortunate OnesThe Geography of You and MeThe Gift of an Ordinary DayThe Gingerbread GirlThe Girl in 6EThe Girl in the GardenThe Girl on Mill StreetThe Girl Who Kicked the Hornet's NestThe Girl Who Played with FireThe Girl with the Dragon TattooThe Grief of OthersThe Grim GrottoThe Guise of AnotherThe Guy Not TakenThe Heart of YogaThe Hearts of MenThe Heretic's DaughterThe Ice QueenThe Ice TwinsThe Immortal Life of Henrietta LacksThe InseparablesThe InterestingsThe Keeper of Lost CausesThe Keeper of Lost ThingsThe Kings of LondonThe Language God TalksThe Language of SecretsThe Language Of YogaThe Last ChildThe Last MileThe Last Time We Say GoodbyeThe Male BrainThe Man from BeijingThe Man in My BasementThe Man Who Couldn't EatThe Map of True PlacesThe Marriage PlotThe Memory Book The Mermaids SingingThe Ministry of Special CasesThe MuralistThe Museum of InnocenceThe Mystery of the Third LucretiaThe Myth of LazinessThe NarrowsThe Necessary Death of Lewis WinterThe New YorkersThe NewleywedsThe NixThe NursesThe Only Girl in the WorldThe Opposite of InvisibleThe Other Side of the StoryThe Outcasts of 19 Schuyler PlaceThe Particular Sadness of Lemon CakeThe PastThe Penultimate PerilThe Perfect GirlThe PostcardThe Pregnant WidowThe Promise of a LieThe PyramidThe Qi Healing KitThe Quiet RoomThe ReaderThe Republican BrainThe Royal Baths MurderThe Rule of FourThe Rules of SurvivalThe Savage CityThe ScarecrowThe Second GirlThe Secret Life of BeesThe Secret of Lost ThingsThe Secret ScriptureThe Secret SpeechThe Secret Wisdom of the EarthThe ShallowsThe SharkThe Shock of the FallThe Silent BoyThe SisterThe Song of the Jade LilyThe Sound of Broken GlassThe SpindlersThe Stillwater GirlsThe Story HourThe Story of Beautiful GirlThe Sudden Arrival of ViolenceThe Summer ChildrenThe Survival ListThe Survivors ClubThe Sweet Relief of Missing ChildrenThe Sweetness at the Bottom of the PieThe Tail of Emily WindsnapThe Tenth JusticeThe Thing About JellyfishThe Third AngelThe TouristThe Treasure Map of BoysThe Trouble with Goats and SheepThe Unexpected Inheritance of Inspector ChopraThe Unfortunate Decisions of Dahlia MossThe UnquietThe Unseen WorldThe VegetarianThe View from SaturdayThe WaveThe Weed That Strings the Hangman's BagThe Weight of the NationThe Whiz Mob and the Grenadine KidThe Whole TruthThe WilloughbysThe Witch ElmThe Witch's BoyThe Wolves of AndoverThe Words We Live ByThe Wrong Side of GoodbyeThe Year of the FloodThe Year That FollowsThe Yin Yoga KitThings You Didnt SeeThirteen Reasons WhyThis Beautiful LifeThis Body of DeathThis Book Is Not Good For YouThis Full HouseThis Is HowThose GirlsThose Who Wish Me DeadTony & SusanToo CloseToo Much HappinessTooth and NailTouchTransformation TriburbiaTrue BelieverTrue CompassTrust ExerciseTruth & BeautyTwinmakerTwistedTwo Can PlayTwo Little Girls in BlueUnaccustomed EarthUnder Rose-Tainted SkiesUnder the HarrowUnder the InfluenceUnder WildwoodUniversal HarvesterUnlessUnthinkingUp in the AirVacuum in the DarkVery ValentineVisits from The Drowned GirlVoid MoonWaiting for SunriseWalkingWarWatching the DarkWays to Die in GlasgowWe Are OkayWhat the Dog SawWhen My Heart Joins the ThousandWhen We Were AnimalsWhen You Are Engulfed in FlamesWhen You Reach MeWhere She WentWherever You Go, There You AreWhite HotWild AwakeWild ChildWildwoodWill They Ever Trust Us Again?Wolf in White VanWomen's Murder Club Box SetYoga SanctuaryYou Know Me WellYou Look Different in Real LifeYou Should Have KnownYou Will Know Me
Being a philosophy professor who
specializes in a critical scrutiny of psychology, I often doubt that I
represent the typical consumer. I tend to find self-help programs simplistic
and even stupid. My chosen profession suits me because I tend to be a critical
person. Maybe it is no surprise then that I have some difficulty sleeping. It
also might be related to the fact that as an academic, I'm constantly
interacting with other critical people. Whatever the reason, it is not at all
unusual for me to wake in the middle of the night and find it impossible to
quell the stream of thoughts about tasks I need to do, replay exchanges at
various committee meetings from recent days, and occasionally dwell on some
events from my personal life or the latest family squabbles.
John Selby tells his listeners that
this is pent up anger and anxiety. People who cannot sleep feel threatened,
but they need to realize that unless they are in immediate danger, they need to
let go of their fears and simply accept that they have 8 or more hours to
sleep. He recommends that when trying to get to sleep, one identifies the
person one is angry with and say out loud several times, "I'm angry at
you," with the aim of expelling the anger from oneself. Readers, I have
to admit that I haven't tried this exercise. It would probably wake my wife,
who would not be at all pleased, and would likely make me sleep in the guest
room. I also haven't done it because, probably due to being in deep denial, I
don't actually think I'm angry at particular people. I just have lots to do
and I even find it helpful to remind myself of what I need to get done. For
those who do have anger, Selby recommends forgiving those with whom one is
angry in order to be able to relax, which might be a good idea, but I'm not
sure that forgiving is such a simple process. Furthermore, while this may be a
symptom of my emotional immaturity, I'm not inclined to forgive people who have
intentionally hurt me. I just don't think about them.
Selby makes some questionable
claims. Maybe it is true that anxiety is the primary cause of insomnia but
when he says that people only worry about the future and not about the past,
that seems to contradict the experience of all those people who worry about
what has already happened. Worry requires uncertainty, but there can be
uncertainty about the past as well as the future. However, his recommendation
that the future should take care of itself sounds like a good one, and I'd add
that the past can take care of itself too. He uses some meditative techniques
of focusing on one's breath and paying attention to one's body, encouraging the
listener to surrender and let go. He asks the listener to simply be in the
present and let one's awareness move to the good feelings in one's body. When
I focus on my body, I notice lots of tension in my back.
I would be very interested in
learning what empirical work has been done on the effectiveness on these
relaxing techniques as a way to get to sleep. It is clear that they work for
some people. However, I'm equally sure that many people are like myself: they
find it very easy to fall asleep when watching a boring TV program, or indeed
their favorite TV show, but when using relaxation techniques of focusing on
breathing and letting go of bodily tension, they just lie there wondering when
sleep might eventually come.
In Getting a Good Night's Sleep,
Selby talks in a slow calm voice, with synthesized ambient music in the background.
As the CD progresses, he talks less often, and obviously it is all meant to be
very soothing. I don't find it relaxing though. I listen to the way he
pronounces the word "pleasure" as "play-zir" and wonder
what's up with that. I think to myself that the music is annoying. The second
CD of this 2 CD set is music only, with light new-age sounds lacking any tunes,
which sounds like the music one hears when put on hold with the phone company.
I hate it.
I also wonder how people who sleep
with other people are going to listen to this. Either you can play it out
loud, so one's partner is going to have to put up with Selby going on about
soft bird songs wafting through the air and letting the love flow in, or you
can listen to it on headphones, which will likely mean getting the headphone
wire tangled around your neck in the middle of the night. Of course, it you
end up getting a good night's sleep, it is a small price to pay.
Personally, I find the best way to
get to sleep when awake in the middle of the night is to listen to some spoken
word that I find relatively interesting, and focusing on that helps me stop
thinking about other things. Audiobooks or the night time transmission of the
BBC World Service on my local public radio station are excellent. While my own
psychological tendencies may be atypical or even abnormal, I suspect that
intentionally relaxing tends to be somewhat self-defeating for many people. My
guess is that for a large proportion of the population, it is far more effective
to divert one's attention away from oneself and one's state of calmness or
tension, and to focus on something else that you find relaxing.
So I have to say that I didn't find
Getting a Good Night's Sleep at all helpful, but I suppose that some
other people might, if they enjoy insipid new age music and they are not so
critical to begin with. But those people probably don't have so much
difficulty sleeping in the first place.
© 2004 Christian
Perring. All rights reserved.
Perring, Ph.D., is Academic Chair of the Arts & Humanities
Division and Chair of the Philosophy Department at Dowling College, Long Island. He is also
editor of Metapsychology Online Review. His main research is on
philosophical issues in medicine, psychiatry and psychology.