Description

Practicing visual mental imagery before bedtime to promote relaxation.

Benefits

Improves sleep quality, reduces insomnia, enhances mental clarity.

Example

Marc had always struggled with racing thoughts at night. One podcast suggested visualizing peaceful scenes before sleep, so he tried imagining walking through a quiet forest each night. At first, it felt silly, but he stuck with it. After two weeks, he was falling asleep faster and waking up less. The mental image became a signal to his brain that it was time to shut down. He never thought “pretend hiking” would be part of his sleep hygiene, but now he swears by it.