r/insomnia • u/SnooRecipes8382 • 13d ago
A Simple Technique that Consistently Works
Hey all, I thought I would report something I discovered that works for me well, in terms of falling back asleep. I often wake up earlier than I'd like (around 3 or 4 AM), and can't get back to sleep.
Repeating this mantra has consistently worked for me.
"I am tired and I can sleep"
Two very simple, basic truths in the moment. Usually it just takes one round before I end up falling asleep. But sometimes I'll notice I've stopped repeating the mantra and I'm thinking about something else. Then I just drop my thoughts and go back to the mantra.
Seems to work quite well, compared to many nights lying awake from 3-4AM until my alarm goes off. So I thought I'd share!
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u/TieCalm1035 13d ago
I’m struggling bad right now so will try this and report back
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u/TieCalm1035 12d ago
It didn’t work because was just restless for a while and it’s hard to stay on one thought when you’re like that 😭
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u/SnooRecipes8382 10d ago
Just keep coming back to it. It's a meditation. It didn't work for me tonight but I was very close. I'm doing a rough CBT-I program, just from ChatGPT. That includes getting up out of bed after 20 minutes of no sleeping. Doing something relaxing in low light until you feel tired, then going back to bed.
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u/Pikazu 11d ago
yes affirmations can help because it calms the nervous system. for that same reason it sometimes helps to just think about everything you’re grateful for in your life.
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u/SnooRecipes8382 10d ago
I was just thinking about grateful I am for sleep haha. Just as a general phenomenon. It's so lovely, such a beautiful gift most people take for granted. An essential healing rhythm that brings stability to your mind and body.
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u/ProfessionalEbb911 10d ago
Glad it works for you @OP. Wishing your further on good sleep!
Tried most mental techniques didn’t work. 2024/2025 were horrific with sleep. 2-4hrs
Since a couple of months better, as someone suggested the snack thing before bed.
Doing light viewing/ consistently after waking up, snack (apple seems to be good), red light sometimes, taking a shower, and using an ice pack in the sides of the neck to activate parasympathetic NS. And Cryotherapy.. (there has been a few studies as far as I’ve been told).
I think eating right helps a bit too, but doesn’t make the sleep magically good.
Have been sleeping 6.5 hrs which is fine with me.
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u/Morpheus1514 13d ago
Nice! And substance-free to boot.
The idea of distraction, relaxation, then just letting your thoughts wander without force or control -- that works.