Learn
Learn
Lying in bed, the mind often replays the day or plans tomorrow. Trying to stop thoughts usually makes them louder. The word-picture game, sometimes called a cognitive shuffle, gives the mind a gentle, boring job instead. You pick a random word, then picture things that start with each letter, without a story and without effort. Many people find this helps because a story-free mind drifts more easily toward sleep, though research on it is still early. It may feel silly at first, and that is fine. Try it in the evening first so you know how it works, then use it in bed when you are ready for it.
Practice
Play the word-picture game once, slowly, without any goal.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
Stays on this device. Not saved or sent anywhere.
Ready when you are. You can finish the practice later and come back.
This program does not cover medication or sleep disorders. If poor sleep goes on for more than a few weeks, you snore loudly and stop breathing, or it affects your work and mood, please see a doctor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.