The 5-4-3-2-1 Grounding Technique for Better Sleep

Tired eyes, racing minds, and worries weighing us down – it’s normal to struggle to unwind, especially when we lead busy lives. But getting a good night’s sleep is vital for physical and mental well-being.

To help you shake off night-time anxiety, let’s explore the 5-4-3-2-1 grounding technique together and use it to get them much-needed Zzzs…

It’s a relatively simple exercise. You can use it any time when you are starting to feel overwhelmed, stressed, or unfocused…

Firstly, get comfortable. If possible, go somewhere quiet and sit down.

Next, direct your focus to your breath, noticing its rhythm. Embrace slow, deep, and extended breaths that guide you back to tranquillity.

Once you’ve established a connection with your breath, follow these steps to ground yourself:

1. Recognise 5 things you can see: Focus on smaller details like particular colours. Perhaps there are animals or something unusual in your space.
2. Recognise 4 things you can feel: This can include your clothes on your skin, the wind, rain, the ground beneath your feet, or anything you’re holding.
3. Recognise 3 things you can hear: Try to find a variety of noises – are there any nature sounds? Is there music playing? Can you hear your own breathing or heartbeat?
4. Recognise 2 things you smell: Close your eyes and pick out foods, perfumes, flowers…
5. Recognise 1 thing you can taste: Even if you haven’t had anything to eat or drink recently, is there anything you can imagine or perhaps a scent so strong you can taste it?

Many therapists recommend practising this technique daily, even when you are already feeling calm. This way, you’ll be more likely to stay grounded when you have big feelings. It can also help you to get a better understanding of what helps to relax you the most.

If anxiety is disrupting your bedtime routine, take the principles of the 5-4-3-2-1 method and apply them to improve your sleep environment. Let’s uncover how you can do this:

5 things you can see

Low lighting is best for your nighttime routine as darkness stops melatonin suppression and starts to make you feel sleepy. Try a sunset lamp to mimic the gradual descent into darkness, or look into a Himalayan salt lamp with its soft, calming glow.

If you want to list 5 things you can see but it’s too dark, challenge yourself to picture items in your room. Where did you leave your favourite necklace? What is on your bedside table? What colour are your curtains? This will still distract you from anxious thoughts.

4 things you can feel

Here you can focus on your bedding, pyjamas, anything on your face, such as an eye mask, and even your bedroom environment. Treat yourself to soft, cosy materials to make getting into a bed a delight, and ensure that your room is at the right temperature to aid in falling asleep.

3 things you can hear

While a quiet bedroom is excellent for sleep, most of us don’t have the luxury of complete silence – or maybe you prefer white noise or relaxing ASMR to lull you to sleep. Try these sleep sounds to keep your mind off your worries and allow you to drift off peacefully.

2 things you can smell

Aromatherapy can help you relax and become sleepy. We recommend spraying your favourite nighttime scent as you get ready for bed. Not only is it an excellent way to make getting into bed a little more special, but it’ll also build an association with that scent and going to sleep, which can decrease your time spent trying to fall asleep.

1 thing you can taste

Having a big meal within 2-3 hours of going to bed is not recommended, but some foods and drinks can boost relaxation. A small snack naturally high in tryptophan, like milk, cheese, yoghurt, or a soothing herbal tea, can induce sleepiness. Again, if you consistently have these sleep-aiding snacks before bed, your brain will build a positive association with them and begin to quieten down whenever you eat them.

Mindfulness is about becoming aware of the moment and, more specifically, your body in that moment. It is used to bring people back from negative and unhelpful thoughts, which makes it an effective tool for those with stress and anxiety. Mindful meditation has been found to improve sleep quality as it can help your muscles relax, bring down your blood pressure, and quiet your unruly thoughts. This is why techniques like the military sleep method can be so effective at helping you sleep as they focus on quieting your mind and body.

Take a look at our meditation techniques for sleep – they take you through more ways to improve your mindfulness and slumber.

1. Aim for at least 30 minutes of exercise during the day
2. Stick to a consistent bedtime routine to build good habits
3. Switch off all electronics at least an hour before bed
4. Avoid alcohol in the evenings
5. Try journalling before bed to release your thoughts and emotions
6. Try the Military Sleep Method