Worries, deadlines, and problems, oh my! If only you could switch off those bothersome thoughts at night, then you might finally catch some zzzs.
Well, researchers have discovered that using your imagination may actually help put your mind to rest—and you to sleep.
Imagery Works Better than Counting
Young women and men who said worries kept them from falling asleep participated in a study. The young adults were split into three groups, and asked to try a specific sleep method for one night:
- The first group distracted themselves from worries by imagining a pleasant situation, such as walking through a meadow.
- The second group tried to quiet intrusive thoughts with other methods, such as counting sheep or meditation.
- The third group followed their typical sleep routine.
Participants who used imagery fell asleep in less than 30 minutes. In fact, they said they nodded off about 20 minutes sooner than they usually do. In addition, the imagery users were in dreamland about 20 minutes sooner than those who tried to distract themselves with counting and other tricks.
Those who followed their usual routine took the longest to fall asleep: about 80 minutes.
Here’s How to Visualize
One key to successful visualization is the vividness of the pictures in your head. Here’s what to do the next time you can’t sleep:
- Imagine a situation that is relaxing or pleasant. Examples include a waterfall in the countryside; a warm, summer afternoon; or an enjoyable holiday spent with family. Avoid arousing images, such as a sports event.
- Close your eyes and spend two minutes picturing the scene.
- Try to see the scene more vividly by focusing in on specific details. For example, what can you see? Can you hear any sounds or voices? What can you feel around you?
- Keep visualizing until you fall asleep.
If you have trouble falling asleep on a regular basis or always feel tired, talk with your doctor. You may have an undetected sleep disorder. Most can be treated successfully.