Relaxation Techniques
About This Technique
The Sleep Countdown technique is a simple but effective mental exercise that helps quiet an active mind before sleep. By counting backwards from 100, synchronized with your breathing, you create a rhythmic pattern that occupies your thoughts, prevents rumination, and gradually lulls your brain into a state conducive to sleep. This technique is particularly helpful for those who struggle with racing thoughts or anxiety at bedtime.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Occupies the mind with a simple, repetitive task
- •Prevents racing thoughts and rumination
- •Creates a rhythmic breathing pattern conducive to relaxation
- •Easy to learn and practice without special training
- •Can be done in bed as you're falling asleep
- •Helps break cycles of sleep anxiety
Tips for Better Practice
- 1Focus on the sensory experience—how the numbers sound in your mind, the feeling of your breath
- 2Maintain a steady, slow pace with your counting
- 3If counting from 100 seems too long, start at 50 or 25
- 4Try visualizing each number as you say it for enhanced focus
- 5Don't get frustrated if you need to restart—this is normal and part of the process
Related Techniques
If you find this technique helpful, you might also want to try: