5 Mental Exercises to Help You Fall Asleep or Fall Back Asleep
If your mind starts racing the moment your head hits the pillow, or you find yourself wide awake at 3 a.m., you're not alone. Many adults struggle to fall asleep or fall back asleep during the night. These simple, science-backed mental exercises can help calm your thoughts and reset your brain for rest.
As a neuroscientist and founder of OtterSpace, I follow what sleep experts recommend and test it for myself. These five exercises are easy to do, don’t require any tools, and can help your body ease into sleep naturally.
1. Autogenic Training
How it works: Mentally repeat calming phrases like “my arms are heavy” or “my forehead feels cool.” Say each phrase slowly in your mind several times, focusing on the physical feeling.
Why it helps: This sleep technique promotes physical relaxation through suggestion. It’s been used for decades to help lower heart rate, reduce stress, and improve sleep quality.
2. Visualization
How it works: Close your eyes and imagine a calm, peaceful place. It could be a beach, a forest trail, or your favorite cozy spot. Focus on the colors, textures, sounds, and smells.
Why it helps: Visualization activates the part of the nervous system that helps you relax. By mentally "going" somewhere soothing, your body gets the message that it’s safe to sleep.
3. The Alphabet Game
How it works: Choose a category like animals, foods, or countries. Mentally go through the alphabet and name one item per letter: A for alligator, B for banana, C for Canada, and so on.
Why it helps: This sleep exercise distracts your mind from stressful thoughts without being too stimulating. It creates a gentle mental rhythm that helps your brain unwind.
4. Counting Backwards by Threes
How it works: Pick a number like 300 and count backward by threes: 297, 294, 291… Keep going as long as you can without stressing.
Why it helps: This mildly challenging task is just hard enough to occupy your mind without overstimulating it. It’s a classic method for people who struggle with nighttime overthinking or anxiety.
5. The Cognitive Shuffle
How it works: Start thinking of random, unrelated words or objects like lamp, apple, river, blanket. Let them pop into your mind one after the other, without trying to form a story.
Why it helps: This mimics how your brain naturally drifts off. Thoughts become less linear and more fragmented as you fall asleep, and the shuffle encourages that shift.
Bonus Tip: Create a Sleep-Friendly Environment
Even the best sleep tricks won’t work in a room filled with noise or light. Make sure your space supports healthy sleep habits. One of the most effective ways to fall asleep faster is to reduce light exposure at night. That’s where blackout curtains come in.
OtterSpace blackout curtains were designed by a neuroscientist to block 100% of light, helping both adults and kids stay asleep longer. They’re easy to install, portable, and designed to create true darkness wherever you are.