How to Fall Asleep with Mental Tricks

Insomnia can have many causes. Often, sleeplessness comes from an overactive mind. There are various tricks you can use to get your mind to relax and let you drift off to sleep.

Instructions

Difficulty: Moderately Easy

1. Tell yourself that relaxing rest is almost as beneficial as sleep and you don't have to stress out just because you're not asleep. There's nothing less sleep-inducing and less restful than being upset because you're awake.
2. Let your mind go where it wants to for about half an hour. Sometimes we need to go over problems we haven't had time to think about during the day and lying still provides the perfect opportunity. Once you've gone over your issues, you may be feeling wide awake. Try any of the following tricks to get your mind to relax.
3. Find a comfortable position and do a body scan: starting at your feet, focus on one part of the body at a time (foot, calf, knee, thigh, etc.), noticing the sensations (tingling, tension, numbness) before moving on to the the next part. Don't try to change anything; just observe. The shift from thought to observation calms the mind and relaxes the body.
4. Recall the activities of your day, in order, starting from the time you got into bed and going backward. Although simple, this activity is slightly challenging for the mind, which is accustomed to moving forward in time. It's also just boring enough to make your brain give up and go to sleep.
5. Pick two words, both four letters long, and convert one into the other by changing one letter at a time. Each change must result in a new world. (Example: list, lost, loot, boot, book, etc.) This trick is enjoyable but not very stimulating and can ease you into sleep.

Tips & Warnings

• If one trick doesn't work, try another.
• Vary your approach, starting with a different method each night so you don't get tired of a particular one.