You can use your five senses to set yourself up for a much better sleep. If you are having trouble falling asleep at night, then you may want to assess the setting you are in. Is your bedroom dark enough and is it the relaxing place that you want it to be? It also needs to be quiet enough to get to sleep. There are many different things that can ruin a good night’s sleep. it is time to prepare your mind and body to do their part. One of the best and most effective ways to do this is to train your senses to do their part in helping you with sleep.

Sight – Visualize yourself where you are truly relaxed.

Sound – Listen to soothing music, classical or soft jazz 30 to 45 minutes before you turn out the light.

Smell – The scent of lavender is sleep promoting.  Use an essential oil or a candle to prep your room for sweet smelling sleep.

Touch – Soft comfortable sheets and a weighted blanket can make us feel cocooned and soothed.  Just as we swaddle a newborn.

Taste – A bed time snack that boosts melatonin is a good idea.  Try tart cherry juice.  Or try warm milk, walnuts or chamomile tea.

Key Points:

  • 1Using sensory memory to associate to a time when you where sleepy will help cause sleep.
  • 2Using certain dietary reactions that induce sleepiness such as cherry juice or walnuts can help induce sleep.
  • 3Using a weighted blanket or other tactile like baby swaddling will also help induce sleep.


Using the right visualization techniques in the evening can help you de-stress, unwind, fall asleep, and get better quality zzz’s.

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