Falling asleep can become a real challenge when the mind doesn’t stop generating thoughts, worries, or pending tasks just when it’s time to rest. For those who frequently experience this problem, a psychologist has shared a simple method that seeks to reduce mental activity before sleeping and promote faster rest without the need for additional resources. The proposal is based on an imagination exercise that can be easily incorporated into the nightly routine and that, with practice, would help to fall asleep in less time. Below, we tell you what this technique consists of, how to put it into practice step by step, and why it can be a useful alternative for those who have difficulty disconnecting before sleeping.
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WHAT IS THE TECHNIQUE THE PSYCHOLOGIST RECOMMENDS TO STOP OVERTHINKING BEFORE SLEEPING?
Psychologist Sonia Barber explains that many people don’t stay awake because they’re not sleepy, but because their brain continues to function with intense mental activity. To reduce this state of alertness, she proposes an exercise based on visualizing a familiar route.
The specialist points out that the goal is to direct all attention towards a specific task and prevent the mind from continuing to feed worries or repetitive thoughts. According to her, this practice can become a training that facilitates falling asleep more quickly. “Imagine that you are mentally traveling that route” is the key to the method she proposes.
HOW IS THIS EXERCISE PERFORMED STEP BY STEP?
Sonia Barber’s proposal is developed in three simple steps that seek to reduce mental activity before sleeping.
- The first step is to lie down, close your eyes, and try to go to bed at the same time each night. This habit helps the body adapt to a stable schedule and promotes the onset of sleep.
- Next, the person should think of a route they know very well, such as the path from their home to work or any route they frequently take. The important thing is that they can remember it without difficulty.
- Finally, they should mentally reconstruct that path, paying attention to all possible elements, from traffic lights to buildings, shops, or any other point of reference. The more detailed the mental image, the easier it will be to maintain concentration and set aside thoughts that hinder rest.
WHAT TO DO IF THOUGHTS REAPPEAR?
During the exercise, it is completely normal for attention to drift towards different worries or ideas. Instead of getting frustrated, Barber advises calmly returning to the chosen route and continuing from the point where concentration was lost. “Every time your mind gets distracted, try to bring it back to that path,” recommends the specialist.
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Repeating this process strengthens the ability to focus and gradually reduces the mental activity that usually prevents rest, according to El Confidencial.
WHY CAN THIS TECHNIQUE HELP YOU FALL ASLEEP?
The method is related to principles used in sleep psychology, as it replaces anxious thoughts with an ordered mental activity free of emotional burden. Over time, this exercise can generate a progressive feeling of relaxation in both mind and body.
Barber maintains that, by practicing it constantly, “little by little you will notice how it costs you less to focus on the route, you relax and manage to fall asleep,” making it a practical tool for those who experience occasional episodes of insomnia associated with overthinking.
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