It’s one of the worst feelings in the world – waking up at 2.33am with your mind racing and no hope of getting back to sleep. But recently I learned a magic trick that has quite literally changed my ability to get back to sleep. Even when my mind is racing, Even when I’m having hormonal symptoms. This week I’m so excited to share this magic trick with you.
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Video Version
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I’ve been dealing with insomnia on and off for years.
So I can’t tell you how excited I am to share this..
I recently discovered this technique from my French blogging friend Clotilde, and it’s been nothing short of revolutionary.
I mean, my sleep score has jumped to an average of 92 out of 100.
That’s never happened before. Ever.
The 3am Wake-Up Call We All Know Too Well
You know that feeling, right? It’s 3am, you’re wide awake, and your brain decides it’s the perfect time to worry about that thing you said in 2017, and convince you that this lack of sleep is going to give you Alzheimer’s.
The worst part? The more you freak out about being awake, the more awake you become. It’s like your brain is stuck in this hyperaroused state – sleep researchers actually call it that – where your body is exhausted but your mind thinks there’s some crisis that needs immediate attention.
For years, I’d lie there catastrophizing about how terrible I’d feel the next day. Sometimes I’d think I’d been awake for hours, only to check my sleep tracker and realize it had been 23 minutes. But still, those 23 minutes felt like torture.
Enter Clotilde’s Ultimate Sleep Technique
So here’s the backstory: Clotilde is this amazing French woman who used to blog at Chocolate and Zucchini (I’ve been following her since 2005!).
She now has a French podcast, and even though my Duolingo French isn’t quite up to scratch yet, I had to listen to her episode about getting back to sleep quickly.
The technique she shared is so simple, I almost didn’t believe it would work.
But friends, it absolutely does.
How the Magic Works
When you wake up in the middle of the night, here’s what you do:
First, don’t freak out. Just acknowledge it: “Oh, here I am, awake in the middle of the night. No biggie.”
Then, think of a pleasant or neutral object. Clotilde suggests starting with something like “pillow.” Picture that pillow in your mind. Hold that mental image for a moment.
Now here’s where it gets interesting: You’re going to go through each letter of that word and think of another pleasant object that starts with that letter.
So for PILLOW:
P – Maybe you think of a panda, or a puppy. Picture it clearly.
I – Perhaps an igloo comes to mind. Visualize it.
L – A lamp, maybe. See it in your mind’s eye.
L – Another L! Maybe a llama this time.
O – An orange, or an owl.
W – A windmill, or a waterfall.
If you get to the end of your word and you’re still awake, just pick the last object you thought of (like windmill) and start spelling that out with new objects. Or pick a completely new word and start again.
Why This Actually Works (The Science Bit)
Here’s the brilliant part: By redirecting your attention to something neutral and pleasant, you’re essentially telling that hyperaroused part of your brain, “Hey, we’re just thinking about pandas and pillows here. Nothing to see. You can stand down.”
Instead of your mind racing down the scary “we’re-gonna-die-from-lack-of-sleep” thoughts, you’re giving it something gentle and boring to focus on.
And when that arousal system calms down, your natural sleepiness can take over again.
The Unexpected Bonus
You know what’s even cooler? I actually look forward to waking up now. The first time I tried this technique, I was like, “Oh cool, I’m awake! I get to try Clotilde’s technique!”
Instead of that sense of dread, I now think, “Time to play with my imagination and think about pleasant objects.” It’s enjoyable.
The whole experience has shifted from something I feared to something that feels manageable, even a bit fun.
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My Extra Sleep Hygiene Tips
Since we’re talking about better sleep, here are two bonus tips that have made a huge difference for me:
Keep your phone at the foot of the bed. I plug mine in on the wall away from my bedside table. This way, I can’t just reach over and check the time (which only adds to the arousal), and when my alarm goes off, I have to physically get out of bed to turn it off. Nine times out of ten, once I’m up, I stay up.
Track your sleep. I was hesitant about getting an Oura ring because I worried I’d become obsessive about my sleep data. But actually, knowledge is power. So many times I think I’ve been awake for hours when it’s actually been much less. Having that objective data helps me stop catastrophizing and gives me a more nuanced view of my sleep patterns.
You don’t have to do this perfectly
And remember – this isn’t about perfection. Even if you still wake up, even if it takes a few tries to get back to sleep, you’re changing your relationship with those middle-of-the-night moments. You’re moving from panic to peace, from dread to curiosity.
I’d love to hear how it goes for you!
Have you struggled with middle-of-the-night wake-ups? What’s helped you in the past?
Sweet dreams my friend.
In your corner,
Jules xx
P.S. If you want to check out Clotilde’s work (and practice your French!) checkout her Podcast Change Ma Vie. She’s absolutely brilliant, and every time I tune in, I learn something new.
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See All Joyful Eating for Menopause Podcast Episodes
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