It’s two in the morning, your eyes open, and your mind immediately begins to race. The little worries of the day become mountains, sleep escapes and the night seems endless. These nocturnal awakenings, common among many adults, profoundly disrupt rest and make the next day more difficult. However, a simple technique, put forward by sleep experts, promises to calm this flood of thoughts in just four words.
A simple phrase to soothe the mind at night
The American psychologist Jeffrey Bernstein speaks of this phenomenon as “the middle of the night mental spiral”, where the slightest worry takes on disproportionate magnitude. “This is the moment when the brain, tired of being silent, turns on like a late-night talk show. Except you’re the host, the guest, and the audience, and none of it is funny“, he quips in Psychology Today.
To cut these ruminations short, he recommends a surprisingly simple verbal method: repeat the phrase “This thought can wait“. According to him, “When you say it, gently but firmly, you create a boundary between you and your racing thoughts. There is no need to resolve, deny or argue with your brain. It’s simply a matter of telling your overactive mind: ‘Not now’“.
Associate a symbolic action to reinforce the effect
This technique gains power when combined with slow, deep breathing, or mental visualization. Jeffrey Bernstein suggests a symbolic exercise: “Imagine a thought jar, place what is on your mind in it, then close the lid. You will reopen it tomorrow morning“. This ritual helps you put aside your worries until you wake up, instead of letting them loop around in your mind.
When sophrology experts offer other keys
Sophrologist Linda Piazza confirms that these nocturnal awakenings are often linked to emotional factors. “Waking up at night is often linked to stress and anxiety. During the night, our brain will think about subjects that worry us… and keep us awake“, she explains.
According to her, talking to yourself internally allows you to regain control over your parasitic thoughts. Carole Serrat, also a sophrologist and sleep expert, recommends mentalized physical exercise to neutralize these ruminations. “Taking back control of your thoughts and switching to right-brain mode is the key“, she says.
She suggests a quick method:
- Become aware of the emotion;
- Inhale deeply;
- Clench your fists and hold your breathing;
- Say internally: “Stop!” ;
- Exhale slowly while releasing your fists.
“Do this exercise 10 times. There is a good chance that you have forgotten the source of your worries“, she adds.
By combining a simple sentence, controlled breathing and a symbolic gesture, it becomes possible to put intrusive thoughts at bay and let sleep take its place, effortlessly.