I was searching for the same thing recently, and found someone who suggested choosing a category, e.g. city names, and going through the alphabet thinking of one for each letter. I find it works pretty well to sort of occupy my mind and help me drift off.
This, but I personally find it important to emphasize that you should incorporate slow methodical breathing (box breathing). On the inhale, I focus on the next letter (just the letter, e.g.: “A”). Then on the exhale, I think of the thing (e.g.: “Artichoke”).
If I can’t think of anything I try again on the same letter a few times and eventually skip if I can’t. I’m trying to sleep, not stress myself out 😅
Seriously though, this is a fantastic method if you struggle with racing thoughts at night.
I was searching for the same thing recently, and found someone who suggested choosing a category, e.g. city names, and going through the alphabet thinking of one for each letter. I find it works pretty well to sort of occupy my mind and help me drift off.
This, but I personally find it important to emphasize that you should incorporate slow methodical breathing (box breathing). On the inhale, I focus on the next letter (just the letter, e.g.: “A”). Then on the exhale, I think of the thing (e.g.: “Artichoke”).
If I can’t think of anything I try again on the same letter a few times and eventually skip if I can’t. I’m trying to sleep, not stress myself out 😅
Seriously though, this is a fantastic method if you struggle with racing thoughts at night.