Sheep Won't Help: Tricks For A Good Night's Sleep

Counting sheep to fall asleep is a well-known concept that has been passed down through generations. While it may seem like a harmless suggestion, the effectiveness of this age-old advice has been called into question. Research suggests that counting sheep may not be the best solution for insomnia, as it fails to provide sufficient distraction from stressful or worrying thoughts. Instead, individuals struggling with sleep can explore alternative strategies, such as relaxation imagery, fixed bedtimes, and limiting screen time before bed. These techniques aim to promote sleep hygiene, enhance relaxation, and improve overall sleep quality.

Avoid screens and electronics before bed

Screens and electronics have become an integral part of our daily lives, but when it comes to bedtime, it's important to take a break from them. The blue light emitted by these devices can interfere with your sleep, so it's best to cut them out of your routine at least 30 minutes to 2 hours before you plan to sleep.

The bright lights and backlit screens of phones, computers, and televisions send "stay awake" signals to your brain, making it harder for you to fall asleep. By dimming the lights and avoiding electronic devices before bed, you create an environment that promotes sleep and helps improve your sleep quality.

If you must use your devices before bed, try using programs or settings that reduce blue light exposure, such as Night Shift on Apple products or f.lux for Android devices. These options can help reduce the negative impact of screen time before bed.

Additionally, bringing your phone or other electronic devices into bed with you can be counterproductive. It may be more challenging to turn them off or ignore them when you're trying to sleep. Instead, opt for relaxing activities that don't involve electronics, such as reading a book, writing in a journal, or having a quiet conversation with your partner.

Making your bedroom a tech-free zone before bed will help signal to your body and brain that it's time to wind down and prepare for sleep, setting you up for a more restful night.

Create a comfortable sleep environment

Creating a comfortable sleep environment is essential for a good night's rest. Here are some tips to make your bedroom a sleep sanctuary:

Keep it cool, dark, and quiet

The ideal sleep environment is cool, dark, and quiet. Use heavy curtains or shades to block out light, and consider earplugs if noise is an issue. You can also use a sleep mask to block out light and earplugs to create a quiet, peaceful space.

Limit electronic usage

The blue light emitted by electronic screens can interfere with your sleep. Put away all electronic devices at least 30 minutes to 2 hours before bedtime. If you must use your device, enable night mode or a lower-light option to reduce blue light exposure.

Make your bed inviting

Layer your bed with comfortable sheets and blankets. This way, you can adjust your bedding as needed throughout the night to stay at a comfortable temperature. Ensure your mattress is supportive and comfortable, and use pillows to raise your head if needed.

Reserve your bed for sleep and intimacy

Using your bed only for sleep and sex helps train your brain to associate it with these activities. Avoid working, eating, or doing other activities in bed to reinforce this association.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most widely consumed psychoactive substances in the world. They are also the two most commonly used substances for manipulating human consciousness, especially sleep and wakefulness.

Caffeine

Caffeine is a stimulant that can make you feel more alert and less sleepy. Its effects can last for hours after you drink it, and it can be difficult to fall asleep even if you don't feel the stimulating effects. It is recommended to avoid caffeine for at least 4 to 8 hours before going to sleep. This is because caffeine can stay in your system for many hours, impacting your sleep stages without you realizing it.

Caffeine can be found in many common drinks and foods such as tea, coffee, chocolate, and cola drinks. If you are having trouble sleeping, limiting your caffeine intake can help improve your sleep quality. As a general rule, it takes about 30-70 minutes for caffeine to reach peak levels in your body, and its effects can last from 3 to 7 hours. However, it takes about 24 hours for your body to completely eliminate it.

Alcohol

While alcohol will make you feel sleepy and may help you fall asleep initially, it can disrupt your sleep later in the night. Alcohol consumption is associated with more frequent awakenings, night sweats, nightmares, and headaches, resulting in less restful sleep. It is recommended to avoid alcohol for at least 3 to 4 hours before bedtime. Binge drinking can also affect your melatonin levels for up to a week, which can further disrupt your sleep patterns.

Alternatives to Caffeine and Alcohol

Instead of relying on caffeine and alcohol, there are alternative strategies you can try to improve your sleep:

• Cut out lights and phone screens 30 minutes before bedtime. Bright lights and electronic devices send "stay awake" signals to your brain, so dimming the lights and avoiding screens can help improve your sleep quality.
• Engage in relaxation imagery. Instead of counting sheep, try imagining a calming scene, such as a beach or a waterfall. Immerse yourself in the environment using all five senses to calm your mind.
• Stick to a fixed bedtime. Maintaining a consistent sleep schedule helps your body know what to expect, making it easier to fall asleep.
• Try deep breathing or meditation exercises. These practices can help calm and relax your body and mind, making it easier to fall asleep.
• Avoid nicotine and heavy meals close to bedtime, as these can also disrupt your sleep.

By avoiding caffeine and alcohol close to bedtime and incorporating some of these alternative strategies, you can improve your sleep quality and wake up feeling more rested.

Try meditation and deep breathing exercises

Meditation and deep breathing exercises are a great way to calm and relax your mind and body, helping you to fall into a deep sleep. This is a particularly good alternative to counting sheep, as it is a more effective way to distract your mind from any thoughts that may be keeping you awake.

To begin, get into a comfortable position lying on your back in bed. Start by taking a deep breath in through your nose, breathing from your diaphragm, which is just under your ribs. As you inhale, focus on relaxing all your muscles, from your head to your toes. Then, slowly exhale through your nose, imagining that you are sinking deeper into your bed. Repeat this breathing pattern, inhaling and exhaling deeply.

As you breathe, you may also want to imagine a calming scene, such as a waterfall or a tropical beach. This can help to clear your mind of any stressful or worrying thoughts and enable you to relax into sleep.

If you are still struggling to relax, you can try muscle clenching and releasing exercises. Begin by clenching your upper body, including your neck, fingers, hands, arms, and abdominals. Then, clench your lower body, including your legs, feet, and toes. Inhale as you clench all your muscles, then exhale and slowly release, allowing your body to fully relax into the bed.

By combining deep breathing with meditation and muscle relaxation, you can effectively calm your mind and body, creating the ideal conditions for a peaceful night's sleep.

Cognitive shuffling: focus on random words or images

Cognitive shuffling is a cognitive behavioural therapy developed by Luc P. Beaudoin, who holds a PhD in cognitive science. The goal of this therapy is to disrupt your thought patterns by focusing on random words, phrases, or images to help your mind relax. This technique is particularly useful if you are struggling to sleep due to anxiety or stress.

Focus on a word: Choose a word that is at least five letters long and doesn't carry any emotional value for you. Then, find words that begin with each letter of the chosen word. For example, if you pick the word "bobber", you can think of "bottle", "basin", or "bobcat". Spell out each word slowly in your mind while vividly visualising it.

Channel random thoughts: Instead of focusing on a specific word or phrase, allow your thoughts to drift freely, creating random imagery with words. For instance, you could think of "cows", "sandwiches", "lights", and so on.

Heartbeat word association: Think of a word and focus on your heartbeat. On your eighth heartbeat, think of another word beginning with the same letter. For example, if your first word is "bread", your next word could be "bronco".

It's important to keep things random when practising cognitive shuffling. This technique helps distract your mind from anxious thoughts, allowing you to transition into sleep more easily.

Frequently asked questions