What do you do when you lie in bed trying to sleep, but your mind is still racing? Lifehacker has previously suggested various relaxation routines like box breathing and visual imagery shuffling. However, many find these methods either too taxing on the brain or too tedious to sustain for several minutes. That's why I discovered a simpler and new approach that really works.
When told to focus on your breathing, it’s easy to overthink it. While meditation apps and podcasts are helpful, picking up your phone to start one often leads to distractions like Instagram or Reddit. After reading numerous articles suggesting that meditation doesn’t have to be complicated, I had an epiphany: let’s keep it simple.
The hack? Count your breaths up to 100. Just lie down, close your eyes, and start counting your breaths. You might even fall asleep before reaching 100.
There are no strict rules, making this method feel more accessible than daunting meditation practices. You can think about anything while counting, and if you lose track, simply start again from the last number you remember. For instance, if you think you were at 30, just continue from 31.
There’s no need for deep breathing, focusing solely on your breath, or measuring the length of your inhales and exhales. You don’t have to tense or relax your muscles, nor do you need to keep your eyes open or wait for a timer to go off.
Just count your breaths. I tried this last night, and despite thinking I wouldn’t fall asleep while counting, I lost track of my numbers after reaching 50. The last number I clearly remembered was 82.
According to a sleep app, I typically breathe about 15 times per minute while sleeping. Thus, counting to 100 should take around 6-7 minutes. For faster breathers, it might take 5 minutes, while those who lose count might take up to 10 minutes.
If you still can’t sleep after counting to 100, it depends on the situation. If you feel wide awake, consider getting out of bed to read or do something else before trying again. On the other hand, if you feel relaxed and drowsy, you might want to stay lying down a bit longer. If you wish, you can count your breaths to 100 again.