Unlock sleep: Harness body scanning over sedatives
Many of us struggle with sleep difficulties, often resulting from an overwhelming stream of thoughts. Dr Alexis Kennedy proposes an effective method to manage them.
Sleep issues frequently arise from a constant influx of thoughts, making it challenging to fall asleep. Dr Alexis Kennedy from the University of Nevada, who specialises in dealing with stress and trauma, recommends the body scanning technique as an alternative to sedatives. Rather than resorting to pharmaceuticals, it is worthwhile to focus on the sensations coming from the body.
What is the body scanning method?
Dr Kennedy suggests starting the scan from the feet and continuing up to the head: "Start from the feet and stop only at the top of the head; pay attention to how each part of the body feels individually. Focus on all the sensations. Take a pause. Maybe you'll notice warmth, comfort, or tingling?" she explains in a video on TikTok.
It is important not to overlook any areas – ankles or knees, for instance.
Gratitude as a key to relaxation
Dr Alexis Kennedy also emphasises the importance of expressing gratitude to each part of the body, which might seem unusual but is intended to activate the reward system. This involves expressing gratitude in a simple way, such as saying, "Thank you for helping me."
Dr Kennedy summarizes that in this way, you activate the reward system, which further promotes relaxation and encourages the brain to release dopamine and oxytocin. If we combine the practice of body awareness with gratitude training, we are essentially serving ourselves a natural sleep cocktail, adds Dr Kennedy.
