A simple mental technique, validated by an expert, which helps calm the mind and return to peaceful sleep.
Waking up in the middle of the night, your heart pounding, your mind alert… For many, this moment has become a classic of insomnia. Contrary to popular belief, insomnia is not limited to difficulty falling asleep: it also includes these prolonged awakenings in the middle of the night, where we remain awake, prisoner of our thoughts. “One of the main reasons we have trouble getting back to sleep is not physical, but rather psychological.”explains Dr Michal Bruce, clinical psychologist and sleep specialist. To remedy this, the doctor shares his tip.
Waking up at night is often accompanied by stress, worries, problems to resolve or emotionally charged memories that take up all the space. “Your thoughts are racing.” illustrates Dr. Bruce. They “can speed up your heart rate and prevent you from going back to sleep”he continues in a video. This phenomenon maintains a state of hypervigilance: the body prepares to act when it should be slowing down to fall back into sleep.
To remedy this, the expert suggests diverting attention from the brain. “The ideal is to occupy your mind with something else, something that will help slow your heart rate.” The goal is to offer the brain a task captivating enough to interrupt rumination, without overly stimulating it. This approach is particularly useful when nocturnal awakenings are linked to painful memories: “This is a common problem, especially among older people, because with age we have accumulated more experiences that can prevent us from sleeping.”
The technique is based on a very simple question to ask yourself mentally: “What is the first memory I have of my day?” “I’m not talking about going to work or having breakfast. Every detail, every thing you remember: the time you brushed your teeth… Don’t overlook any detail”insists the doctor. It’s about consciously going back through the day, memory by memory, gesture by gesture, observing even the smallest details, like putting one foot on the ground or putting on a bathrobe. This mental precision acts as an anchor, diverting attention from ruminations and gradually promoting a return to sleep.
For the technique to work fully, the expert recalls some recommendations: avoid the phone, because blue light disrupts melatonin, and do not look at the time, it fuels anxiety. If, despite everything, the awakenings persist, he advises to question your daytime habits: “Caffeine has a half-life of six to eight hours.”he points out, and consuming it too late can keep the body on alert in the middle of the night. Likewise, eating late is bad for sleep. Through simple rituals, thoughts can stop looping and nights become more peaceful again.
