The ‘house visualization’ method helps you sleep

On November 1, meditation coach Emily Kessler shared a strange “sleep secret” on TikTok, attracting more than 150,000 likes. She instructs people to visualize a familiar house, but not their own, then imagine themselves going into each room and observing the details.

This is a real, proven method to reduce anxiety and improve relaxation, says sleep expert Rex Isap at Happy Beds. She said the “imagination and visualization” mechanism, which is the focus of much sleep research, can reduce anxiety, help the body relax, and help people sleep better.

According to Kessler, this method “distracts thoughts”, creates a familiar feeling, makes people no longer stressed, thereby easily falling asleep. According to Isap, when imagining a house, people should focus on details such as doorknobs, curtains and pictures to create vivid images.

“You will worry less about work and think less about stressful things if you immerse yourself in the small details of the house,” Dr. Isap said.

Choosing the right house to imagine is also important. Kessler advises people not to think about their home, to avoid getting “stuck in tensions or memories attached to certain objects and rooms.” The home needs to have a positive, comfortable or pleasant image, Isap added. A home that feels intimidating and messy can be counterproductive and cause fatigue. If you can’t think of a suitable home, Kessler suggests choosing another location such as a grocery store, airport, shopping mall, or street.

However, Isap also noted that the method may not be effective for some people. He suggests other tips like breathing exercises and listening to white noise. The 4-7-8 breathing technique can help practitioners sleep well, sleep deeply, and prevent anxiety disorders and depression.

During the entire process, people need to place the tip of their tongue against the tissue behind the upper front teeth. Movements include: exhaling completely through the mouth, making a whistling sound; Close your mouth and inhale through your nose, counting 4 times in your head. Next, the practitioner holds their breath and counts to 7. Finally, exhales through the mouth, making a “whooshing” sound and mentally counts to 8. The practitioner repeats three more times for a total of 4 breathing cycles.

Practicing 4-7-8 breathing helps activate the parasympathetic nervous system, responsible for rest and digestion, bringing the body into a state of relaxation and good sleep.