The Elevator Trick: A Surprising Way to Fall Back Asleep

We’ve all been there: wide awake at 3 a.m., heart pounding, mind racing. Whether it’s a forgotten task, a looming responsibility, or an imaginary argument playing on repeat, nighttime overthinking is a stubborn thief of sleep.

Instead of battling your thoughts, try riding them down. That’s right: Step into an imaginary elevator.

Why the Elevator Works

The “elevator trick” is a powerful visualization tool. You simply close your eyes and picture yourself stepping into an elevator. The doors close gently. Then, you feel yourself slowly descending, floor by floor, into a deep, calm place. With each passing floor, your body feels heavier, your breath slower, and your mind quieter.

The mental imagery of going down mimics what your nervous system naturally does when falling asleep: Your heart rate slows, muscles relax, and brain waves shift from alert to drowsy. You’re giving your brain a visual language for descent, away from high-alert mode and into a state of rest.

Add This 4-Word Anchor

To strengthen the effect, weave in the calming phrase I recently wrote about here: This thought can wait.

Say it softly to yourself—almost like a mantra—as you descend floor by floor. These four words send your brain a gentle but firm message: You don’t have to solve or fix anything right now. You’re allowed to rest.

When combined with the elevator image, this phrase becomes an anchor. Instead of engaging or arguing with your mind, you’re respectfully letting it be. You’re not ignoring your worries; you’re just placing them in a “holding bay” for now.

Why This Combo Calms the Brain

Neuroscience tells us that imagery and language are powerful co-pilots for calming an overactive brain. The elevator provides a visual and physical metaphor for dropping into a state of rest. This thought can wait taps into the language-processing part of the brain, reinforcing your intent to de-escalate mental noise.

Together, these tools act like a reset button, quieting your internal chatter and guiding your body back into a state of restful sleep. They disrupt the feedback loop of your racing thoughts.

Try This Tonight

The next time you’re awake in the dark with your thoughts revving up, try this:

• Close your eyes and imagine entering an elevator.
• Picture the doors closing with a gentle ding.
• As the elevator slowly descends, feel your body relaxing.
• With each floor, softly repeat: This thought can wait.
• Let yourself drop into your body, into stillness, into sleep.

A Final Thought: Be Kind to the Part of You That’s Awake

If you find yourself waking up night after night, try not to judge or shame that part of you. Often, it’s the most anxious, vigilant version of yourself trying to protect you from failure, from forgetting, or from pain. Consistent with the training I’ve had in CBT-I (Cognitive Behavioral Therapy for Insomnia), I’ve found that combining structured tools with emotional self-compassion makes a powerful difference.

The phrase This thought can wait isn’t just a sleep aid; it’s an act of self-compassion. It tells that part of you: You don’t have to be on duty now. I’ve got you. And sometimes, that’s all your mind needs finally to let go.