Close to meditation, the “mental walking” technique could help you fight insomnia and fall asleep more quickly.
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What if, instead of counting sheep, you went for a peaceful walk instead, in order to fall asleep faster? Interviewed in the Zoe Science and nutrition podcast, Matthew Walker, sleep specialist, presented the “mental walking” technique. According to him, people who manage to visualize a walk they have already taken would have a greater chance of quickly falling into the arms of Morpheus. “Think of a walk that you know very wellhe recommended. This could be a walk in the woods, a hike, or a stroll on the beach, then try to really visualize it. Concentrate to the point of thinking I see myself leaving the front steps of my house, I’m going down the steps, I’m leaving».
Interviewed by the British media Stylist, Joanna Shurety, a health and well-being coach, also extolled the merits of mental walking. This tip, which is similar to meditation or mindfulness, would allow you to let go. “When our brain disrupts our sleep, it is often because we are ‘tired but mentally tense’“, she clarified.
Also read: Treating insomnia, the other epidemic
For the psychotherapist and hypnotherapist, mental walking would simply deceive the brain: “The part of our brain that regulates our hormones doesn’t really know the difference between what’s happening in reality or in our mind“, she affirmed. The resulting brain reaction would stimulate the release of soothing hormones, and thus promote sleep.
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6 tips for a “good” mental walk
In Belgium, it is estimated that almost a third of the population is affected by sleep disorders; one in eight people take sleeping pills, according to Partenamut. While the mind walking technique won’t solve everyone’s sleep problems, it might work for you. Before testing it, here are 8 tips given by specialists for “good” mental functioning.
- Choose a walk you know well
- A time to stop at your starting point: before starting your walk, take a moment to breathe quietly and visualize everything you are going to imagine.
- Don’t neglect any of the five senses: Joanna Shurety invites you to focus on each of your senses; think of the sound of the wind in the trees you “pass”, the feeling of the sand under your feet…
- Think about the details: during your walk, think about the smallest detail. What will you see or touch? Are you going to taste something?
- Take the same walk every evening: it is advisable to always do the same “mental walk”: this will help your brain to relax.
- Don’t give up straight away: Finally, Joanna Shurety insisted on the importance of not giving up if you can’t fall asleep the first night: instead, give your brain time to get used to this “new routine”.
Also read: Early riser or night owl: who are smarter?
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