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More Energy, Never Tired Again in 4 Steps – Dr. Bruno Ariens
The ideal time to go to bed is when you genuinely feel sleepy—not simply when the clock says it’s bedtime. The goal is to associate sleep time with a drowsiness.
Once in bed, consciously focus on positive feelings and thoughts. This is essential for developing a good sleep conditioning. Pay attention to the softness of the sheets, the comforting warmth of your bed, the sense of security, and the coziness—the feeling of being wrapped in a cocoon. Notice how your body is supported by the mattress, how your head and neck rest on the pillow. Feel the gentle rise and fall of your abdomen as you breathe, the pleasant warmth of your body, and how this warmth slowly spreads to your hands and feet.
Do you recognize that delightful feeling in the morning when you wake up and realize you can stay in bed for a few more minutes? Pure bliss. Take a moment to analyse what you feel in those moments and try to recreate that sensation at night. Remind yourself: “I can hold onto this feeling for as long as I like!” If you notice anxious thoughts creeping in, try using visualization techniques or listen to an autosuggestion exercise before going to bed.
The Gratitude Exercise
One effective way to cultivate a positive mindset before sleep is the gratitude exercise. List ten things you were grateful for that day and count them on your fingers. These can be small, simple moments: the warmth of sunlight on your face, the sound of a bird, an enjoyable conversation, a delicious meal, a day without pain or discomfort, or the fact that you made it home safely. This exercise takes practice, but keep trying. If you like, place a hand on your heart and genuinely feel the gratitude for each moment.
The 5-4-3-2-1 Exercise
Another helpful technique for grounding yourself in the present moment is the 5-4-3-2-1 exercise, which follows the rhythm of your breathing:
- Name 5 things you ‘see’ as you inhale and exhale. ‘See’ is a broad term here—since it’s best done with closed eyes, focus on things you *know* that are in your room, rather than what you physically see.
- Name 5 things you hear while breathing in and out.
- Name 5 things you feel as you breathe.
Then, repeat the process with 4 things you see, 4 you hear, and 4 you feel. Continue with three of each, then two, and finally one. Naturally, the same topics can be revisited, as they aren’t unlimited.
If needed, repeat the cycle from the beginning.
Mindfulness in Bed
If you’re familiar with mindfulness, try applying its principles while in bed. Observe your thoughts, emotions, and bodily sensations without resisting them. Simply acknowledge them with a welcoming attitude—“You are allowed to be here.” Instead of fighting these thoughts, smile at them and gently redirect your focus to your breath.
Let Sleep Happen Naturally
Don’t try to fall asleep as quickly as possible. The harder you try, the more elusive sleep becomes. Sleep is the result of progressively deeper relaxation until your brain naturally switches into sleep mode.
The Power of Gratitude on Well-being
Recent research on the impact of gratitude has highlighted its profound benefits (Prof. R. A. Emmons). Participants who wrote down five things they were grateful for each day or week felt more hopeful about the future, had better overall health, and were more active than those who did not.
Psychologist E. Tubbax confirms this stating: “After two to three months, you start to experience more positive emotions. Your body produces more oxytocin and dopamine—happiness hormones. Brain regions responsible for social bonding become more active. Your immune system functions better, which results in fewer illnesses and improved sleep.”
“Our brains are naturally wired to focus on the negative,” explains Tubbax. “This was an evolutionary survival advantage. However, what we focus on grows. By practicing gratitude regularly, we can shift our perspective and foster a more positive outlook on life.”
“You will still recognize significant dangers in life, but you’ll no longer dwell on minor negative events. Feeling grateful often allows you to transform challenges into opportunities for growth.”
Source: More Energy, Never Tired Again in 4 Steps*, dr. Bruno Ariens, 2020.
Newspaper ‘The Standaard, 16th of October 2024, Belgium.
