Choose a neutral word, such as “window” or “garden.”
Take the first letter and think of objects that start with it.
For example: V → candle, glass, volcano.
View each image briefly, without analyzing it.
Then move on to the next letter and repeat the process.
The idea is not to sleep “by force”, but to keep the mind occupied in a gentle and non-threatening way, until sleep comes on its own.
When awakenings are frequent
Waking up at night doesn’t mean that your sleep is damaged or that there’s something wrong with you. It is a natural testing mechanism of the body. However, if this happens consistently and you can’t get back to sleep, it may be helpful to turn to cognitive behavioral therapy for insomnia (CBT-I), considered the most effective treatment for chronic insomnia, with high levels of improvement in the quality of rest.
Final Tips and Recommendations
Keep regular bedtimes and wake-up times.
Reduce bright light and screens at least an hour before bedtime.
Avoid very heavy dinners or late-night stimulants.
Practice relaxation techniques even before bed, not just when you wake up.
Be patient: the less you fight sleep, the easier it will be to get it back.
Waking up at 3 a.m. is not an enemy, but a signal from your body. When you respond calmly instead of anxiously, you give them the exact message they need to get back to rest. Sleep is not forced: it is allowed.
