If you envy people who fall into the arms of Morpheus as soon as they touch their bed, the following visualization method will surely interest you. More effective than "peaceful night" herbal tea or lavender pillow mist, mental walking would be an infallible trick to fall asleep quickly. We tell you all about this easy and side-effect-free tip.
When we want to get a good night's sleep and especially fall asleep quickly, we find the same advice everywhere, including:
• avoiding alcohol and caffeine at least 3 hours before bedtime
• avoiding exercising in the evening after 8pm
• avoiding exposure to blue light from screens before going to bed
• keeping the bedroom at a cool temperature around 18°C
• going to bed and waking up at the same time every day.
But have you ever heard of mental walking? This method to fall asleep quickly was revealed by English neuroscience and psychology professor Matthew Walker on the ZOE Science & Nutrition science popularization podcast in December 2022.
And what if all it took was a walk to slowly arrive in the arms of Morpheus? For those who toss and turn in vain in their bed, it would truly be a dream...
Of course, bedtime is not ideal for taking a walk on the beach or in the forest. That's why Dr. Matthew Walker's method invites you to take a walk... but only in your mind!
According to this professor, simply visualizing yourself walking in a calming environment would be enough to fall asleep quickly.
The mental walk is an accessible method for everyone, even if you are not an expert in positive visualization and mindfulness meditation!
In the podcast mentioned earlier, Matthew Walker gives precise instructions for anyone who wants to put his trick into practice:
1- Think of a walk that you are used to taking, in a place that you know very well. It can be a walk in the forest, a hike or a stroll on the beach.
2- At bedtime, try to visualize this walk in every detail. Imagine that you leave your home and go to the soothing place you have chosen. Visualize yourself leaving your home and walking along the path.
3- Use all your senses to imagine this outdoor walk. Look at the landscape around you, feel a light breeze or the sun's rays on your face, listen to the sound of the waves or the birds singing and feel the stones or sand under your feet as you walk.
4- If no specific memory of a walk by the sea or in the woods comes to mind, look for inspiration in your vacation albums! Try to refresh your memories of a nature walk or take a real walk during the day that you can remember in the evening.
If you manage to visualize this mental walk in every detail, you should fall asleep quickly without even realizing it...
If you have tried the mental walk as we described above and have been amazed by its effectiveness, know that it is not magic but science. This method of rapid falling asleep uses visualization to bring your brain into a state of calm and relaxation conducive to sleep.
When imagining taking a walk in nature, you direct your thoughts towards a place of safety, pleasantness, and calmness. If enough details are added, the brain cannot tell the difference between a real walk on the beach or in the forest!
In addition, the concentration required to practice this visualization helps silence the flow of ordinary thoughts, such as ruminations about the day that has just ended or worries about tomorrow.
According to experts in self-hypnosis and neuroscience, this technique of mental walking would not only promote falling asleep at bedtime but also help deal with stress and anxiety at any time of the day. Are you ready for a little imaginary walk?
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