A good night's sleep is the key to feeling refreshed and motivated the following morning, but it can often be a challenge to drop-off when your brain is racing with thoughts.
Researchers at the Royal Melbourne Institute of Technology University have discovered a simple trick which could help you fall asleep quicker: visualising your own brainwaves as a form of mindful meditation.
According to the scientists, mindfulness meditation may be the key to feeling fully relaxed before bed.
In the study, scientists used virtual reality headsets on students before they slept and played them a visual representation of their own brainwaves. The scientists believe that replicating this visualisation in our own heads, swapping headsets for meditation, could also be effective.
"It would be possible to achieve similar benefits by performing mindfulness meditation before sleep to move the mind away from focusing on stressors which might otherwise hinder your ability to sleep. However, the downside to this is that mindfulness meditation requires a lot of practice before its benefits can be properly felt," researcher Nathan Semertzidis explains to Fast Company.
What did the study find?
Scientists invited 12 healthy students to participate in the study by linking them to a device that measured electrical brain activity (or an EGG monitor). The students then lay down and were each given a VR headset that played an interpreted visualisation of their brainwaves.
What to Read Next
Once the results came back, the scientists discovered that, after 10 minutes, the students had a significant drop in "pre-sleep cognitive arousal," showing that their minds were quieter and ready to fall into a deep sleep.
One of the subjects who took part in the experiment told Fast Company: "I was drifting off to worries, mainly about work, and [the change in visuals] brought me out of that."
Researcher Nathan Semertzidis said the findings suggest "the feedback loop" between the sleeper, the visualisation, and their brain "is core to the experience."
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The 21 best products to help you sleep
Badger Balm Sleep Balm
Rub this certified organic soothing lavender and bergamot scented balm on your temples, face, neck or the pulse points at bedtime and prepare to drift off to blissful sleep.
Jasmine Silk pillowcase
Ideal for relief from itchy skin conditions such as rosacea and eczema, silk has been proven to stop your face and hair from drying out and keep you cool, so switch your cotton pillowcases for this luxurious 100% 19 Momme silk pillowcase and prepare to sleep like a baby.
Sleepy Cow Tea
A dreamy concoction of calming chamomile, soothing lemon and marjoram designed to help you catch some zeds, put the kettle on and brew yourself a little beauty sleep with this limited edition Cowshed sleepy tea.
Sound Oasis White Noise Machine
If you're a light sleeper and struggle to drift off, utilise the power of white sound to relax your brain and help you get to sleep! Ideal for both adults and babies, thanks to 10 different sounds this gadget will transform your quality of sleep.
Scentered Sleep Well Therapy Balm
A soothing floral blend of Lavender, Chamomile, Palmarosa, Ho Wood, Bois de Rose and Geranium with oriental notes of Ylang Ylang, Clove and Patchouli, this lovely balm is designed to quieten your mind and relax your body, so you can get some shut-eye.
BOSE nosie-masking sleepbuds
The ultimate in cutting-edge sleep technology, Bose® Sleepbuds™ deliver soothing sounds to block out night-time noises and help you fall (and stay) asleep. They've been specifically designed to stay in place all night long, allowing you a restful night's sleep.
Feather & Down Pillow Spray
Research shows that lavender increases the type of brain waves associated with relaxation. Spray this gentle infusion of Lavender and Chamomile essential oils on your pillow at night to reduce an anxious mind and aid a restful night’s sleep.
Pluggerz Sleep earplugs
Thanks to a filter designed to remove background noise without completely blocking your ear (so you can still hear important sounds like your alarm clock or kids) these earplugs are made of durable and flexible hypoallergenic silicone that keeps its shape.
Snoreeze snoring relief
Does your partner snore like a tractor? The Snoreeze Oral Device is a boil-and-bite mouthguard designed to block out loud snoring. It works by gently holding the jaw in position to open the airway and enable easy breathing (and a good night's kip).
Casper Memory Foam Mattress
A mattress may seem like a big investment, but it's worth it for a good night's sleep! Thanks to pressure-relieving memory foam and a springy, breathable top layer, the Caspar mattress will leave you feeling supported and weightless, perfect for a dreamy sleep.
MUTE snore less nasal device
Another one for the snorer in your life, this nasal dilator is a soft, pliable polymer stent that increases the volume of air travelling through the nose during sleep, alleviating congestion – to help stop snoring and let you sleep like a baby.
Weighted blanket
If you struggle to get to sleep, this weighted, sensory blanket is for you! It feels like a warm, big hug that has been designed to calm your body, increasing your natural production of serotonin and melatonin and reducing stress and anxiety. Bliss...
Puressentiel Rest & Relax Air spray
Packed with 12 essential oils to aid restful sleep, this 100% natural air spray with soothing, relaxing and comforting properties promotes natural relaxation, so you can focus on a good night's sleep.
Mack's Slim Fit Ear Plugs
Perfect for the restless sleeper, these slim-fit earplugs have been moulded with super low-pressure, skinned and tapered foam to provide comfort and improved hygiene, leaving you to concentrate on getting some much needed shut-eye.
Deep Sleep Pillow Spray
This fast-acting pillow spray helps to reduce sleep associated anxiety and aid shut-eye at bedtime, allowing you to fall asleep faster and wake up refreshed. Simply spritz it on your pillow and prepare to drift off to blissful snooze.
Lumie Bodyclock Wake-Up Light
The Grand Daddy of sleep gadgets, the Lumie Bodyclock alarm clock wakes you with a natural, gradually brightening light similar to sunrise, helping you feel refreshed, alert and energised all day long. What's not to love?
Tisserand Sleep Better
A delicious blend of Orange, Petit grain and Coriander essential oils, utilise the power of aromatherapy and roll this three step sleep ritual on your pulse points at bedtime for a blissful night's kip.
Simba Hybrid® Pillow with OUTLAST®
It's a little known fact that temperature plays a vital role in sleep quality. The Simba Hybrid Pillow comes with Outlast technology to regulate your body temperature by absorbing and releasing heat, keeping your pillow at the perfect temperature through the night.
RESCUE Night Liquid Melts 28 capsules
If you're plagued with a monkey mind and struggle to drift off to sleep, simply place Liquid Melt on your tongue at night. The unique combination of RESCUE essences plus Bach Original Flower Essence will aid a relaxed mind and restful sleep.
SleepPhones Wireless Headphones
If you're a restless sleeper but earplugs don't work for you, this blocks out noise by playing your favourite tunes or cool soothing meditation sounds and sleep-enhancing rhythms, enabling you to drift off naturally to sleep.
Lifemax Soothing Sounds Dial
If you struggle with tinnitus or live in a noisy neighbourhood, this clever white noise machine has been designed to help you relax and unwind, thanks to soothing nature sounds to relieve stress and ease insomnia.
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Lisa Joyner is the Deputy Daily Editor at House Beautiful UK and Country Living UK, where she's busy writing about home and interiors, gardening, dog breeds, pets, health and wellbeing, countryside news, small space inspiration, and the hottest properties on the market. Previously, she has written for Conde Nast Traveller, House & Garden and Marie Claire magazine. Lisa studied at University For The Creative Arts, where she completed a BA in Fashion Journalism.
