Ditch the pills: Sleep better with the body scan method
Many of us struggle with sleep problems, often resulting from a flood of thoughts. Dr. Alexis Kennedy proposes an effective method to manage them.
Sleep problems are often the result of a constant flood of thoughts, making it difficult to fall asleep. Dr. Alexis Kennedy from the University of Nevada, who specializes in dealing with stress and trauma, recommends the body scanning technique as an alternative to sedatives. Instead of reaching for pharmaceuticals, it is beneficial to focus on sensations coming from the body.
What is the body scanning method?
Dr. Kennedy suggests starting the scan from the feet and moving 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. Pause. Maybe you'll notice warmth, happiness, or tingling? she explains in a video on TikTok.
It is important not to overlook any areas—ankles or knees, for example.
Gratitude as a key to relaxation
Dr. Alexis Kennedy also emphasizes the importance of expressing gratitude to each part of the body, which might seem unusual but aims 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.
