Psychological Tricks That May Help You Sleep

Four mental tricks are worth trying when you cannot sleep: picture a calm place, count backward in a pattern, breathe slowly, and recall a soothing memory. The evidence is modest. The American College of Physicians recommends cognitive behavioral therapy for insomnia as the first treatment for chronic insomnia, and the National Center for Complementary and Integrative Health (NCCIH) notes that relaxation can sometimes be one part of it.

Updated October 25, 2026.

Nearly every sleep trick I have tried falls into one of two camps: the ones that quiet a racing mind and the ones that fix the room. The first camp is this post. If the room is the problem, start with the Mayo Clinic’s advice to keep it cool, dark and quiet, and come back here for the mind.

If you have ever had a night when sleep just would not come, you are not alone. Most of us have lain there staring at the ceiling, checking the clock and doing the math on how many hours are left. The cause can be a room that is too warm or too bright, or just a busy head. If your head is the problem, a little psychology may help. Here are four tricks to try the next time it happens.

Relaxing images that help you sleep

Counting sheep is the old classic, and plenty of us found it did nothing. Here is another idea. Picture the calmest place you have ever been, such as a beach, a waterfall or whatever floats your boat. The Mayo Clinic describes this as visualization: close your eyes in a quiet spot, focus on your breathing, and picture the place using as many senses as you can.

The research is mixed. NCCIH cites a 2015 review of 7 studies with 284 participants that found the techniques shortened the time to fall asleep, but no better than placebo, and the studies were small and low quality.

Count backward in a pattern

Yes, we just said counting sheep is a bust, but this is different. Start at a high number, say 1,000, and count down by a step that takes a little thought, such as 3 or 7. Counting forward is too easy. Counting backward in a pattern is just hard enough to hold your attention. The idea is to give the mind a task that is dull and slightly effortful, so it stops circling. Anyone who has tried to “just stop thinking” knows the mind does not switch off on command, so the idea is to give it a job instead of ordering it to quiet down. This one is a practical trick, not a tested treatment. Stop if it makes you more alert.

4-7-8 breathing

You might say, “I am already breathing, so how will this help?” Stay with it. The pattern is in for 4 seconds, hold for 7, out for 8. It gives your mind a rhythm to follow instead of whatever is stressing you out. NCCIH does not test that exact count. It does cite a 2019 review of 3 studies with 880 participants that found preliminary evidence diaphragmatic breathing may reduce stress, with improvements in some mental health self-assessments, cortisol and blood pressure. You do not have to follow the exact count. Any slow, even rhythm gives you the same focus on the breath.

Guided imagery with a personal memory

This sounds more technical than it is. Pick a personal memory that calmed you at the time, like the warmth of a grandparent’s house or the feel of grass under your feet in a childhood garden. Use the same steps as above and add detail one sense at a time. NCCIH says relaxation techniques are generally safe, but some people report more anxiety or intrusive thoughts. If that happens, stop.

What to do when the tricks do not work

The Mayo Clinic says to leave the bedroom and do something relaxing if you cannot fall asleep within about 20 minutes. Most people have had a night when the to-do list shows up the moment the lights go out. Mayo also suggests jotting down what is on your mind and setting it aside for tomorrow. The CDC recommends 7 or more hours of sleep for adults aged 18 to 60 and consistent bed and wake times. If sleeplessness is frequent, see a clinician about CBT for insomnia.

FAQ: psychological tricks for sleep

Do relaxation techniques help with insomnia?

Somewhat. NCCIH cites a 2018 review of 27 studies with 2,776 college students that found relaxation helped somewhat with sleep quality and sleep problems, and especially with mental health. NCCIH adds that on their own, relaxation techniques do not seem especially promising for sleep.

What is the first treatment for chronic insomnia?

The American College of Physicians, in 2016 guidelines cited by NCCIH, strongly recommends cognitive behavioral therapy for insomnia as the initial treatment for chronic insomnia. Relaxation techniques can sometimes be one part of that therapy.

How long should I lie awake before getting up?

The Mayo Clinic says that if you do not fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. It also advises against prolonged use of light-emitting screens just before bedtime.

Are relaxation techniques safe?

NCCIH says they are generally considered safe for healthy people, though some report increased anxiety, intrusive thoughts or fear of losing control. Rare reports link them to symptoms in people with epilepsy, certain psychiatric conditions or a history of abuse or trauma.

This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.