Struggling with insomnia? Experts suggest trying the innovative “mental walk” technique to help you drift off to sleep more easily.Featured in the podcast ”Zoe Science and Nutrition,” sleep specialist Matthew Walker explains that visualizing a familiar walk can significantly enhance your chances of falling asleep. By focusing on the details of a well-known route—whether it’s a stroll through the woods or a beach walk—you can engage your mind in a calming way. Health coach Joanna Shurety adds that this method,akin to meditation,helps release soothing hormones,making it easier to relax. With nearly one-third of Belgians facing sleep issues, this simple yet effective technique may offer a natural alternative to sleep aids.
A Conversation on the Mental Walk Technique for Insomnia Relief
Time.news Editor: Welcome, Dr. Matthew Walker and Health Coach joanna Shurety.Today, we’re discussing an innovative technique for overcoming insomnia—the “mental walk.” Matthew, can you explain how this technique works and its meaning for those struggling with sleep?
Matthew Walker: Absolutely. The “mental walk” technique involves visualizing a familiar route that is calming and enjoyable to the person. This could be a peaceful stroll through a forest or a relaxing walk along the beach. Engaging the mind in such specific and familiar imagery helps to distract from stressors and allows the individual to focus on relaxing details. This mindfulness practice enhances our chances of falling asleep by quieting the racing thoughts that often keep us awake.
Time.news Editor: That sounds intriguing. Joanna, how does this technique compare to conventional meditation practices?
Joanna Shurety: The “mental walk” is akin to meditation in that it focuses on mindfulness, but it adds the element of visualization, which can be especially grounding for many people. While meditation often encourages an abstract awareness of thoughts, the mental walk provides concrete imagery to engage with, making it easier for individuals to relax. This engagement helps release soothing hormones like serotonin, which are beneficial for promoting a restful state.
Time.news Editor: With nearly one-third of Belgians experiencing sleep issues, what implications does this technique have for the broader sleep health industry?
Matthew walker: It highlights a growing need for accessible, non-pharmaceutical approaches to improve sleep quality. Many people turn to sleep aids, which can carry risks and side effects. The mental walk presents a natural alternative that emphasizes the power of the mind rather than relying on substances. This could shift how we approach sleep health, prioritizing mental techniques and lifestyle changes.
Time.news Editor: Given the rising awareness around mental health, what practical advice can you offer our readers wanting to implement the mental walk in their own bedtime routines?
Joanna Shurety: I recommend starting by identifying a familiar route that brings you comfort. Before bed, take a quiet moment to close your eyes and visualize that walk, paying attention to details like the sounds of nature or the feeling of the breeze. Try to spend at least five to ten minutes on this practice every night.It’s essential to approach it with a sense of curiosity rather than pressure—allow the visualization to flow naturally.
Time.news Editor: Matthew,what other benefits might people experience from this technique beyond just improved sleep?
Matthew Walker: Engaging in the mental walk can foster a greater sense of calm and mindfulness throughout one’s day,not just at bedtime.It may help build a mental toolkit for managing stress and anxiety. For individuals facing daily pressures, having a reliable mental escape can promote overall emotional resilience, enhancing their quality of life beyond just sleep.
Time.news Editor: Thank you, Dr. Walker and Joanna,for sharing these insights.The mental walk technique seems to offer a valuable, holistic approach to tackling insomnia, blending mental engagement with emotional release.
Matthew Walker: Thank you for having us. It’s always a pleasure to discuss new avenues for improving sleep health.
Joanna Shurety: Yes, thank you! We hope viewers find this technique beneficial in their quest for better sleep.