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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep

Huberman Lab

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Don’t count sheep, do a mental walk instead

To improve sleep quality, establish a consistent winding down routine that mimics how one would slow down before entering a garage, such as taking a warm bath or shower. This routine is effective for adults just as it is for children. Counter to the popular belief of counting sheep to fall asleep, research indicates that this method can actually hinder sleep onset. Instead, engaging in a mental walk—visualizing a peaceful stroll through nature or familiar surroundings—can aid relaxation and promote sleep. This technique shifts focus away from anxious thoughts, providing a beneficial distraction that aids in falling asleep.

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