Sheep Won't Help You Sleep: Try These Tips Instead

Counting sheep to fall asleep is a well-known saying that has been passed down through generations. However, there is little evidence to support the effectiveness of this method in helping people fall asleep. In fact, researchers at Oxford University found that counting sheep was no more effective than doing nothing at all for individuals with insomnia. This is because counting sheep is monotonous and does not prevent your mind from wandering back to stressful or worrying thoughts. While counting sheep may not be the solution to insomnia, there are other strategies that can help, such as cutting out lights and phone usage 30 minutes before bedtime and engaging in relaxation imagery.

Try supplements like melatonin

Melatonin is a hormone that is produced by your body naturally. It is often referred to as the sleep hormone, as high levels of it can help you fall asleep. However, it is important to note that melatonin itself will not put you to sleep. Instead, it lets your body know that it is time for bed so that you can fall asleep more easily.

Your body's melatonin levels rise in the evening, putting you into a state of quiet wakefulness that helps promote sleep. However, some people may not produce enough melatonin naturally, which can lead to trouble falling asleep. This can be due to various factors, such as caffeine consumption. Taking a melatonin supplement may help counter low levels and normalise your internal clock, making it easier for you to fall asleep.

According to Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M., "most people's bodies produce enough melatonin for sleep on their own". However, he suggests that you can try a supplement on a short-term basis if you are experiencing insomnia, dealing with jet lag, or are a night owl who needs to adjust your sleep schedule.

If you decide to take a melatonin supplement, it is recommended to start with a low dose of 0.5 to 1 milligram 30 minutes before bed. If that doesn't help you fall asleep, you can try increasing the dose to 3 to 5 milligrams. It is important to note that taking more than 5 milligrams is unlikely to help you fall asleep faster, and the goal is to find the lowest dose that is effective for you. Additionally, it is always a good idea to consult your doctor before adding any new supplement to your routine, especially if you have a medical condition or are taking medication.

While melatonin supplements are generally considered safe for adults when used for short periods, more research is needed to understand their long-term effects. It is also important to note that melatonin is not recommended for pregnant or nursing women, as there is limited research on its safety and effectiveness during these life stages.

Cut out lights and phone 30 minutes before bedtime

Our brains are wired to respond to external cues, such as bright lights and the backlit screens of phones and computers, which signal alertness and wakefulness. To improve your sleep quality, it is essential to cut out these external stimuli at least 30 minutes before bedtime.

The blue light emitted by phones, tablets, and computers can disrupt the natural sleep-wake cycle, or circadian rhythm, by interfering with the production of melatonin, a hormone that regulates sleep. As a result, you may experience insomnia, daytime tiredness, and poor sleep quality.

By reducing screen time and exposure to bright lights before bed, you allow your brain to unwind and prepare for sleep. This can be achieved by setting a "technology curfew" and engaging in non-screen activities such as reading a book, practising relaxation techniques, or creating a screen-free zone in your bedroom.

Additionally, you can utilise features like "Night Shift" on iPhones or "Night Light" on Android devices to filter out blue light and reduce its negative impact on your sleep. These settings adjust the screen temperature to a warmer colour, making it easier for your brain to transition to a relaxed state.

By making these simple changes, you can improve your sleep quality and overall well-being.

Engage in relaxation imagery

While counting sheep to fall asleep may not be effective, engaging in relaxation imagery or visualization can be a powerful technique to help you unwind, relieve stress, and fall asleep. This technique involves harnessing the power of your imagination to create vivid, positive mental images that promote relaxation and reduce stress.

To practice relaxation imagery, start by imagining a place where you have felt deeply relaxed and peaceful. It could be a beautiful beach, your favourite room, or a mountain. Notice as many sensory details as you can, such as the time of day, the colours, warmth or coldness, textures, sounds, and the presence of any people or animals. For example, if you choose to imagine yourself on a beach, try to immerse yourself in the environment by asking yourself questions: What does it look like? Can you smell the sea air? Can you hear the waves?)

Another example of a relaxing scene to imagine is a nighttime scene where you are sleeping out under the stars on a warm summer night. You are stretched out comfortably in a nest of blankets on a patch of soft grass, with the night sky dark and clear above you, the stars twinkling like diamonds. As you lie there, stargazing, imagine reaching out and feeling the cool grass. Imagine a light breeze on your face, gently rustling through the trees, shimmering in the moonlight. Take a deep breath and feel the calm and peace of the night.

You can also try guided imagery or visualization, which involves following a script or recording to help you relax. Combining visualization with other relaxation techniques, such as deep breathing exercises or progressive muscle relaxation, can also enhance its effectiveness.

By engaging in relaxation imagery, you can shift your focus away from stressful thoughts and create a peaceful environment that promotes a good night's sleep.

Stick to a fixed bedtime

Sticking to a fixed bedtime is an important part of improving your overall sleep quality.

Our bodies follow a 24-hour sleep-wake cycle known as the circadian rhythm. This rhythm is crucial in managing the balance between sleep and wakefulness, helping us feel alert or drowsy at the right times. Jet lag, shift work, and artificial light exposure can all disrupt this rhythm.

To reset your internal clock, it's important to be consistent with your sleep schedule. Pick a bedtime and a wake-up time that you can stick to every day, even on weekends. It's recommended to wind down and get ready for bed when it gets dark in the evening and wake up around the start of daylight hours. However, this may not be practical for everyone, so the general principles are to ensure your bedtime and wake-up time stay consistent from day to day, allow for at least seven hours of sleep, and align as closely with day and night as your lifestyle allows.

If you're having trouble falling asleep, try making adjustments in 15 or 30-minute increments over a series of days. You can also focus on fixing your wake-up time first, then use good sleep hygiene habits to gradually get used to falling asleep at your desired bedtime.

• Plan your exposure to light—When you're exposed to light, your brain stops producing melatonin, the sleep hormone. Get morning light by opening curtains or going for a walk. At night, dim the lights and avoid electronic screens to prime yourself for sleep.
• Avoid napping during the day—Napping can disrupt your nighttime sleep. If you must nap, aim for less than 30 minutes and before 3 PM.
• Exercise regularly—Regular exercise, especially in the morning or afternoon, can help improve your sleep quality. Just make sure to finish workouts a couple of hours before bedtime to avoid overstimulation.
• Create a bedtime routine—Do the same things each night before bed, such as dimming the lights, reading, or stretching. Over time, these actions will become cues that tell your body it's time for sleep.
• Be mindful of what you eat and drink—Eat your last meal 2 to 3 hours before bed and avoid heavy, high-fat meals, caffeine, and alcohol, as these can disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea.

Steer clear of alcohol

While a glass of wine or a nightcap may seem like a good way to unwind and relax before bed, alcohol can actually be detrimental to a good night's sleep. Firstly, alcohol is a central nervous system depressant, or sedative, which slows down brain activity and can make you feel relaxed and sleepy. However, as your body metabolises the alcohol, you are likely to experience more deep sleep and less REM sleep. Later in the night, once the alcohol has been metabolised, you may experience more frequent awakenings, leading to fragmented and poor-quality sleep.

The negative impact of alcohol on sleep is especially true if you have more than one drink. Experts recommend avoiding alcohol at least 3 to 4 hours before bed. If you have several drinks, it is best to allow your body to fully process the alcohol before going to sleep. Alcohol can also enhance the brain's levels of adenosine, a chemical that induces sleepiness, and it can relax the airway, worsening snoring and sleep apnea.

Long-term alcohol use can result in chronic sleep problems and disorders like insomnia and sleep apnea. It can also interfere with your body's circadian rhythms, decreasing your sensitivity to cues like daylight and darkness, which are essential for a healthy sleep-wake cycle. So, while it may be tempting to reach for a drink to help you fall asleep, it is likely to do more harm than good.

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