Enter Sandman: Sweet Dreams, Monkey Mind
Rest as ritual, sleep as sanctuary
Something’s wrong, shut the light
Heavy thoughts tonight…
~ Metallica, Enter Sandman 🎵
Peaceful sleep isn’t always a given — especially after a long day of wearing many hats. And if your monkey mind leans a little restless (ok, wildly…feral), bedtime can feel more like a drum solo than a lullaby. Even grown-ups deserve a bedtime ritual.
When the twins were little (they’re 12 now!), they wanted me to stay in their room until they fell asleep. I’d lie there frustrated, desperate for “me time,” or I’d nod off sandwiched between them and wake up at 3 a.m. with a stray hand (or foot) in my face.
One night I broke the cycle: I decided to try meditating in their room. The deal was they had to be quiet if they wanted me to stay. At first, lots of “shhhh, mama is meditating” was happening — and I thought, this is not going to work. But soon, quiet became natural. They fell asleep faster, and I got my practice in.
These days, I still take turns meditating in their rooms. It keeps me accountable to my nighttime practice, keeps them from sneaking into each other’s rooms to talk for hours, and yes, they still find it comforting to drift off with me there — even as “big kids.”
“A good day begins the night before.” ~ Dr. Suhas Kshirsagar
My Bedtime Sadhna: Rituals for Restful Sleep
Foundations for better rest:
🕰️ Consistent sleep schedule: I aim to go to bed and wake up around the same time every day.
📱 Screens off: At least an hour before bed — yes, it makes a difference.
🥗 Light dinner: Easier on digestion, promotes deeper sleep.
Nightly rhythm (unless there’s a holiday or a sick kiddo, in that case I just do what I can):
Abhyanga (self-massage with warm oil)
Weeknights: simple — gently massage sesame oil (organic and unrefined) in/on navel (Nabhi Abhyanga), elbows, knees, and feet (socks save the sheets).
Weekends: a full-body massage + warm shower - be careful not to slip.
Bonus: diffuse lavender, bergamot, or sandalwood essential oils.
💡 Too tired? Just massage your feet with oil — instant calm.
A warm drink
Haldi doodh (golden milk) with a splash of vanilla - so good.
Or my favorite chamomile–rose tea (Republic of Tea).
💡 Any non-caffeinated herbal tea can feel soothing.
Reading
Just one chapter — think uplifting, inspiring, sacred. Right now I’m reading Breadsong: How Baking Changed Our Lives by Kitty & Al Tait — deeply relatable since learning to bake bread once changed my life too.
Journaling
I recently listened to an episode of the Ojas Oasis podcast with Dr. Suhas Kshirsagar — I adapted some of his journal prompts that felt too good not to share:
• Body: What did I eat today? How did it make me feel? Can I do something different with my meals tomorrow to feel more deeply nourished?
• How did I move or exercise today? Did it leave me feeling energized or depleted? How can I improve on this tomorrow?
• Mind: What conversations, media, foods, or moments shaped my mood? Did I react or respond? Feel agitated or calm? How can I make small shifts tomorrow to invite more peace?
• Spirit: Did I pause for gratitude before eating, bring awareness to my breath while waiting for the kettle to boil, connect with nature, read or listen to sacred texts, or whisper a prayer? How can I honor the light in me tomorrow?
💡 Too tired? Just write one word — how you feel.
Meditation or Yoga Nidra
For my feral monkey mind, mantra is my go-to.
If you don’t have a personal mantra, try So Hum: inhale So, exhale Hum.
Yoga Nidra, a guided awareness practice, can also help you tap into stillness before sleep — you can find sessions on YouTube or most meditation apps.
💡 Even 2 minutes counts. Just bringing awareness to your everyday bedtime rhythm becomes a meditation in itself.
These rituals remind me that rest isn’t simply giving in to exhaustion — it’s a daily devotion. A way of practicing peace.✨