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Sleep news -

Before we dive into the technique, let’s review the latest research and statistics on sleep. According to the Sleep Foundation, healthy adults need at least seven hours of sleep per night, while babies, young children, and teens require even more to support their growth and development.

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An essential function -

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also supports overall well-being, helping the body stay strong and ward off diseases.

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Symptoms of sleep deprivation -

Not getting enough sleep can negatively impact both physical and mental health. Symptoms of sleep deprivation include a lack of energy, difficulty remembering things, a reduced attention span, slowed thinking, poor decision-making, irritability, trouble coping with stressful situations, daytime sleepiness, and other mood changes.

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Serious health conditions -

Chronic insufficient sleep can suppress your immune system, making you more susceptible to sickness and infection. It may also increase your risk of developing serious health conditions such as heart problems, type 2 diabetes, and high blood pressure.

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Metabolism and mental health -

Additionally, sleep deprivation can interfere with your metabolism, elevating the risk of obesity and causing strain on your relationships, both at work and at home. The link between sleep deficiency and serious issues like anxiety, depression, suicide, and risk-taking behaviors is also highly concerning.

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A critical role in our health -

Recent research suggests that sleep plays a critical housekeeping role in our bodies, clearing toxins from the brain that accumulate while you're awake. It has been shown that long-term sleep deficiency also increases the risk of Alzheimer's disease.

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Why can't we sleep? -

Despite all these scary facts, almost 30% of the entire population has trouble sleeping. Stress and lifestyle factors such as work and family life are the biggest culprits for preventing decent sleep. 

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The monkey mind -

Many also contend with a chatty mind that gets the opportunity to take the spotlight in the quietness of the night  You find yourself ruminating, catastrophizing, forward planning for another busy day, or replaying recent events.

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Emily Kessler's sleeping hack -

This is where meditation expert Emily Kessler's mindful visualization exercise may well be the answer you have been looking for. The Brooklyn-based internet star said "If you have trouble sleeping at night, this is a really strange and weird hack for sleeping. It sounds like it makes no sense but it's helped me and literally everybody else I've ever told it to."

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The house tour sleep hack -

While lying in bed, Kessler recommends taking a few deep breaths and then visualizing a house that you are familiar with but is not your own. For example, she often uses her grandmother’s house.

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The house tour sleep hack -

She said: "I use my grandmother's old house. You visualize yourself slowly walking up to the house, noticing all the details about the outside, going up to the door, and opening the door."

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The house tour sleep hack -

The next step is to walk in, observe the layout, and then slowly go through each room, noticing things in as much detail as possible. "Make your way through every room, seeing the art, the furniture, the layout," Emily says.

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The house tour sleep hack -

"There is something about this that distracts your thinking, busy mind enough to let you fall into sleep." Emily mused "I’ve literally never made it upstairs at her house."

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A sleep expert weighs in -

"It's visualizing the small details that will make the experience more immersive, and help you to forget about any stressors," said sleep expert Rex Isap to Popsugar.

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Focusing on what brings you comfort -

"Unlike counting sheep, which can feel repetitive and lacks an emotional connection, this hack encourages you to focus on a space that feels comforting and familiar," Isap says. 

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The winning formula -

"This combination of mental distraction, personal connection, and progressive visualization helps the mind to unwind and allows for an easier transition into sleep."

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Happy place -

When choosing the house you want to tour, Isap recommends picking a place you genuinely enjoy. "You should focus on a house that you have positive memories of, somewhere that brings on feelings of warmth, comfort, and nostalgia."

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Take your time -

Don’t rush through the house; instead, linger in each room. Imagine the soft feel of a rug underfoot or the smooth texture of a marble countertop. Engage your sense of touch, hearing, and smell as much as possible.

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Use an aid if you need it -

For those who find it challenging to focus or maintain vivid mental images, guided visualization recordings can be an excellent aid. Apps and online platforms offer pre-recorded sessions where a soothing voice walks you through a virtual setting step by step.

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Choose a safe space -

In an interview with Newsweek Emily Kessler elaborated further. "A house that feels scary, chaotic or carries negative connotations could cause tension and anxiety, which are not conducive to rest."

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Other tranquil locations to try -

If no house feels comforting with the right level of familiarity then Kessler, who has been working in the field for five years, suggests choosing a different location, such as a grocery store, airport, mall, drive, trail, or hike.

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A possible game changer -

The popular TikToker is convinced that this practice is so effective it will help you drift off in no time. This hack could be a game-changer for the 70 million Americans who struggle with sleep, according to the NIH.

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Why it works -

Research shows that deep breathing (the first part of the exercise,) activates the parasympathetic nervous system, which calms your body and helps produce melatonin—the hormone that helps you fall asleep.

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Why it works -

Visualization can be a powerful technique to help you unwind, relieve stress, and fall asleep. Instead of focusing on your anxious, fearful images, visualization expands your ability to focus on calming and restful images. 

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Oxford study -

A 2002 study by the University of Oxford supports this and found that visualization techniques really do help people fall asleep faster. Researchers asked 41 insomniacs to try various distraction techniques, and those who imagined calming, immersive imagery, such as a serene setting, drifted off faster than those who tried other methods.

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A customizable exercise -

It’s also worth noting that visualization is a highly personal experience. While some might enjoy imagining a cozy house filled with warm light and familiar objects, others may prefer more unconventional imagery. Tailor the setting to what brings you comfort and joy.

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Turning into a nightly ritual -

Incorporating this technique into a nightly ritual can also help condition your brain for sleep. Just as reading a book or listening to soft music signals to your body that it’s time to wind down, your visualization practice can become a cue for relaxation. 

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Consistency -

Over time, this consistency can enhance the effectiveness of the method, making it a reliable part of your sleep routine. Visualization, as simple as it may seem, is a practice that combines creativity and mindfulness in a way that benefits both the mind and body. 

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A growing slumber trend -

Whether you’re battling insomnia or simply looking for a more peaceful way to drift off, the house tour sleep hack is a technique worth exploring. Just ask the TikTok viewers who eagerly put it to the test and gave it over 150,000 likes.

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Step into slumber -

Tonight, close your eyes, take a deep breath, and embark on your mental tour—one soothing step at a time.

Sources: (New York Post) (Daily Mail) (Pop Sugar) (Newsweek) (Sleep Foundation) (NIF)

See also: Are these the tricks to getting a good night's sleep?

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