There’s been some recent discussion going around social media about individuals using ‘fake scenarios’ to help people fall asleep.
In this blog post, Dr Lindsay Browning explains what a fake scenario is and why it can be a good way to help you sleep.
What is a fake scenario?
Fake scenarios are daydream type stories that people think about in their minds, in order to help them drift off to sleep.
They can be about anything but usually they are about some imagined desirable situation, rather than remembering a specific and real event – hence the name ‘fake’ scenario.
How do fake scenarios work and why are they popular?
In recent years, people have become aware of how important sleep is and, therefore, tips for improving sleep have naturally become popular. This pre-asleep technique has been tried by many people and found to be helpful and, so, naturally people want to share something that helps others.
The point of a fake scenario is to distract you from your real, daily concerns or worries and take you into a situation that is very pleasant. The more desirable the scenario the more you will be motivated to think about it.
Imagining yourself in a relaxing beautiful scenery is a typical “fake scenario” that we encourage as part of CBT-I.
Generally speaking, imagining fake scenarios as you’re trying to fall asleep work best when they are full of detail and use all of your five senses. That means that they are more effective when you imagine not only what you would do and see in your imagined situation, but also when you imagine what things you would smell, taste, hear or feel, in order to make the image or story more believable and more encompassing.
Why does imagining a fake scenario or story help you sleep?
Using your imagination to think about yourself in a desirable situation is a great way of distracting you from day-to-day worries or concerns. It is also a good way of stopping you from getting frustrated at how difficult you’re finding falling asleep.
It’s much easier to think about yourself on a romantic date with somebody and find yourself getting absorbed in that imagined scenario, than it is to lie in bed counting sheep.
When you imagine yourself in a positive fake scenario, whilst lying in bed at nighttime, that combination of relaxation and distraction, means you may find yourself drifting off to sleep more easily.
What fake scenarios should we use?
When I use this technique for my clients, I encourage them to think about a scenario that they would find pleasant. It’s very personal to the individual.
Whilst many people would find imagining themselves at the poolside, sipping a cocktail, in the summer sun, to be a wonderful fake scenario to imagine in bed, for other people that might be a complete nightmare…leaving them feeling hot, bothered and self-conscious, for example.
I have clients who imagine themselves cycling the route of La Tour De France and others who imagine themselves flying the Millennium Falcon, both of which can still help them fall asleep. As I say, it is very individual.
For children, imagining themselves in their classroom is an unexpectedly common fake scenario I hear being used frequently.
The fake scenario has to be very personal to you and based upon what helps you to relax. You need to relate to it positively. It has to be something you can really imagine clearly.
Does imagining a fake scenario help everyone sleep?
Imagining a fake scenario is definitely a technique worth trying, if you are struggling with sleep and you haven’t tried it before, however, it won’t work for everyone.
Not everyone can imagine themselves easily in different situations, and for them other sleep techniques, such as slow deep breathing or counting backwards from 1000 in 7s, or an improved wind-down and bedtime routine may work better, for example.
Popular falling asleep techniques
I’m aware that the fake scenario hashtag (#fakescenario) has over 300m views on TikTok! It’s so great to know that as sleep and its importance becomes an increasingly popular topic, people are taking to social media to share their own tips and experiences. It’s fantastic!
However, as with all social media trends, don’t forget that there are some times when an alternative technique may work better for you – there is no ‘one size fits all’ approach. Just because something is seemingly popular and trending, it may not work for you.
For more sleep techniques and information, explore my book, Navigating Sleeplessness, for evidenced and tried-and-tested advice to help with your sleep.