The ‘imagination and visualization’ method helps you fall asleep quickly

According to Dr. Dimitriu, director of Menlo Park Psychiatry & Sleep Medicine, everyone likes the feeling of dreaminess before falling asleep. Dreams are visual, so the more you use your visual system, the faster you fall asleep.

Instead of counting sheep, imagine a beautiful, relaxing scene. He suggests visualizing yourself lying in a canoe, floating on a calm lake.

“Visualizing sheep is better than counting them. Counting numbers in your head or out loud sometimes stimulates the brain to stay awake. So, visualizing a quiet scene is more effective,” he said. .

According to him, people should think of a soothing feeling that relaxes themselves and prevents wandering thoughts. He advises immersing yourself in a scene from your memory, such as a beautiful beach or a peaceful garden from your childhood. Imagining a vast natural landscape can create a feeling of peace. It helps slow down thinking, which is a source of anxiety.

To be more effective, Dr. Dimitriu recommends combining visualization and visualization methods with the double sleep method. This method is outlined in the book “Relax and Win: Championship Performance in Whatever You Do”, published in 1981.

The method, developed by military generals, to help soldiers sleep in high-stress situations, includes procedures such as muscle relaxation, breathing and visualization.

First, the practitioner needs to relax the entire face, from the forehead, gradually down to the cheeks, mouth, jaw, tongue and eyes. Then, you relax your shoulders and arms, letting them fall naturally in the direction of gravity. Relax position from the neck, arms, gradually moving to the right biceps, forearm and hand, then gradually moving to the left side. Meanwhile, the practitioner continues to maintain deep, slow breathing, relaxing the chest. Next, relax your legs, starting with your right thigh, letting yourself “sink” into the bed or chair and repeat with your right leg.