How to Fall Asleep Fast: Easy 2-Step Trick Stops Racing Thoughts (Works in Minutes!): A Psychologist’s Surprising Trick

Let’s talk about How to Fall Asleep Fast: Easy Trick Stops Racing Thoughts (Works in Minutes!). Do you know that feeling when you’re lying in bed, staring at the ceiling, and your brain won’t shut up? Like, it’s 2 a.m., and suddenly you’re replaying every awkward thing you’ve ever said, stressing about tomorrow’s meeting, or wondering if you left the stove on (even though you know you didn’t). It’s brutal. And here’s the kicker: the more you stress about not sleeping, the worse it gets. It’s like your brain is stuck in this endless loop of “Why can’t I sleep? Oh no, now I definitely can’t sleep.”

But what if I told you there’s a simple trick to quiet those racing thoughts and drift off faster? No pills, no fancy gadgets—just a few mindful moments and one surprisingly powerful phrase. This isn’t some woo-woo self-help nonsense; it’s backed by science. Dr. Alexis Kennedy, a psychologist who specializes in trauma recovery, stress management, and helping people reverse burnout, shared this technique, and honestly, it’s kind of genius.

The secret? A body scan paired with a heartfelt “thank you” to your body. Yeah, I know—it sounds a little weird at first. But stick with me here because it works.

—

Step 1: The Body Scan—Giving Your Brain Something Else to Do

Okay, so here’s how it works. First, you do something called a “body scan.” If you’ve ever done yoga or meditation, you might have heard of this before. But don’t worry—if you haven’t, it’s super easy. Here’s the deal:

Lie down in bed, get comfy, and close your eyes. Start by focusing on your toes. How do they feel? Are they warm? Cold? Tense? Tingling? Take a moment to notice. Then, slowly move your attention upward—feet, ankles, shins, knees, thighs, hips, abdomen, chest, arms, hands, neck, face, and finally the top of your head. Don’t rush through it. Go bit by bit, paying attention to every little sensation along the way.

Now, you might be thinking, “How is this supposed to help me sleep?” Great question. According to Dr. Kennedy, this process works because it hijacks your brain’s ability to multitask. When you focus on physical sensations—like the warmth in your palms or the weight of your legs on the mattress—you’re activating your brain’s sensory processing center. And here’s the kicker: your brain can’t focus on sensory input *and* anxious thoughts at the same time.

In other words, while you’re busy noticing how your shoulders feel or whether your feet are cold, your brain can’t spiral into worry mode. It’s like giving your mental hamster wheel a much-needed timeout.

I tried this myself the other night when I was stressed about a big presentation the next day. I started with my toes (which, fun fact, were freezing), and by the time I got to my knees, I was already feeling calmer. By the time I reached my head, I was out like a light.

—

Step 2: Gratitude—Adding a Little Extra Magic

Once you’ve scanned your body, Dr. Kennedy suggests taking it a step further by sprinkling in some gratitude. After noticing the sensations in each body part, silently say to yourself: 

“Thank you, [body part], for helping me today.”

For example:

– “Thank you, feet, for carrying me around all day.”

– “Thank you, heart, for keeping me alive.”

– “Thank you, hands, for typing emails, holding my coffee cup, and scrolling through memes.”

At first glance, this might sound a little cheesy—or even kind of weird. But trust me, it’s not just fluff. Expressing gratitude activates your brain’s reward system, releasing feel-good chemicals like dopamine and oxytocin. These hormones promote relaxation and create a positive feedback loop that counteracts anxiety.

Think of it as giving your brain a natural “sleep cocktail.” Instead of stressing about tomorrow’s deadlines or replaying awkward conversations from earlier, you’re using your biology to calm down and prepare for rest.

When I first tried this, I felt a little silly saying “thank you” to my feet. But then I realized—they *did* carry me through a 10,000-step day, so why not show them some love? By the time I got to my heart, I was feeling genuinely grateful. And guess what? I fell asleep faster than I had in weeks.

—

Why Does This Work? The Science Behind It

Let’s break it down a little more so you can see why this method is so effective:

1. Our Brains Can’t Multitask: 

Contrary to what we often believe, our brains aren’t great at juggling multiple tasks at once. When you focus on physical sensations during the body scan, you’re redirecting your brain’s resources away from anxious thoughts. Since your sensory processing center and worry systems can’t operate simultaneously, this shift helps silence the mental chatter keeping you awake.

2. Gratitude Rewires Your Brain: 

Research shows that practising gratitude rewires neural pathways, making us more resilient to stress and negativity. By thanking your body parts, you’re training your brain to focus on positivity instead of fear or frustration.

3. Chemical Bliss: 

Dopamine and oxytocin—the hormones released during acts of gratitude—are natural relaxants. They lower cortisol levels (the stress hormone) and signal to your body that it’s safe to wind down. This creates the perfect conditions for falling asleep quickly and deeply.

4. Mindfulness Anchors You in the Present:  

Anxiety thrives on future-orientated thinking (“What if I can’t sleep?”) or ruminating on past events (“Why did I say that awkward thing earlier?”). The body scan pulls you firmly into the present moment, where worries lose their grip. When you’re fully engaged with the here and now, your brain naturally quiets down.

—

Putting It All Together: A Nighttime Ritual Worth Trying

Here’s how you can incorporate Dr. Kennedy’s method into your nightly routine:

1. Get comfortable in bed. Turn off screens, dim the lights, and settle into a cozy position.

2. Begin your body scan, starting at your toes and working your way up. Move slowly, pausing to notice every sensation along the way.

3. For each body part, silently express gratitude: *“Thank you, [body part], for helping me today.”*

4. If your mind starts to wander back to stressful thoughts, gently bring your focus back to the next area of your body.

5. Repeat until you reach the top of your head—or until you drift off to sleep.

—

Final Thoughts: A Simple Solution for a Complex Problem

Insomnia may feel like an unbeatable foe, but sometimes the simplest solutions are the most powerful. Combining mindfulness, gratitude, and neuroscience, Dr. Kennedy’s technique offers a holistic approach to tackling sleepless nights. Not only does it help you fall asleep faster, but it also fosters a deeper connection with your body and promotes overall well-being.

So the next time racing thoughts keep you up, remember: you have the tools to take control. All it takes is a little focus, a dash of gratitude, and a heartfelt “thank you” to your amazing body. Sweet dreams!