A friend or parent will surely have already given you the old advice of "counting sheep" to fall asleep. This theory could refer to shepherds who could not sleep at night, worried about losing some animals, and who counted the flock while they were in bed trying to fall asleep. The effectiveness of the method is debated, as counting engages the mind in an active process, thus making you more alert rather than sleepy. However, you can try counting sheep to fall asleep by following the instructions in this article.
Steps
Part 1 of 3: Getting ready for bed
Step 1. Turn off all electronic devices
To prepare your brain and body for sleep, you should turn off all electronic devices, such as your cell phone, computer, or television. The light emitted by the screens stimulates the brain and reduces its ability to produce melatonin, a substance that induces sleep. You should also avoid carrying the devices to bed, as this makes it harder to turn them off or lock them when you want to try to sleep.
Instead of going to bed with your cell phone or computer in hand, choose relaxing activities that don't involve the use of electronic devices. For example, you can read a book, update your diary, or have a quiet chat with your partner
Step 2. Make the bedroom cool, quiet and welcoming
Create a relaxing atmosphere that encourages you to sleep, make sure the room is not too hot and close to sources of loud noise. Use heavy curtains or blinds to block outside light and cover any electronic items in the room with a blanket so the light doesn't create any glare.
You can also use a mask to cover your eyes and stay in the dark. Arrange several layers of blankets and sheets on the bed; this way you can take some off during the night, in case you get hot, and you don't run the risk of overheating
Step 3. Set the alarm
Be sure to set all alarms and alarms on before going to bed to avoid having to get up when you are comfortably lying down. You should also try to wake up and go to bed at the same time all the time, to allow your body to get used to a regular routine and counteract daytime sleepiness.
If the sleep-wake rhythm is not constant, you can adjust it, checking if you feel very tired in the morning or if you sleep too much and gradually making the appropriate changes to your habits. You need to give your internal clock time to adjust to your new routine, but if you commit to going to bed and getting up at the same time every day, the schedule will become more regular
Step 4. Find a comfortable sleeping position
Some people prefer to sleep on their back, others prone, and still others on the right or left side. If you have a tendency to snore, you should avoid sleeping on your back or stomach, as doing so will narrow the airways and aggravate the problem. However, you can choose to assume the posture that you find most comfortable and natural, as it is the one that probably allows you to fall asleep better.
If your natural sleeping position is supine, you should raise your head with pillows, have a comfortable, firm mattress that supports your body. If you are pregnant, you should sleep on the left side with a large pregnancy pillow, as well as put others to support the whole body, thus ensuring a comfortable posture for you and healthy for the fetus
Part 2 of 3: Counting Sheep in Bed
Step 1. Close your eyes and visualize a lawn with a long fence
The meadow is the place where the sheep graze. The grass must be abundant and very green. The fence can be white or another color of your choice.
You can also imagine the sky and the surroundings of the meadow, such as trees, a country road, and clouds hanging over the pasture
Step 2. Imagine a flock of sheep grazing
These are the animals you are about to count to fall asleep and are often depicted with a thick, curly white coat, four legs and a tail.
Step 3. Start counting sheep
When you have the flock on the lawn, start counting sheep starting from 1. You can also imagine that each "counted" animal skips the fence or you can proceed randomly.
The effectiveness of this method is still debated, as it forces you to use your brain to count and track the animals that jump over the fence. Simply counting sheep on the lawn may be a more useful technique for your purpose
Step 4. Take deep breaths as you count
By synchronizing the breath with the count, you can relax the body and induce sleep. As you count each sheep inhale deeply through the nose and, as you move on to the next sheep, always exhale through the nostrils, deeply. Continue like this, making sure to breathe deeply into each sheep.
Part 3 of 3: Using Other Sleeping Techniques
Step 1. Practice deep breathing and meditation while lying down
If you can't fall asleep counting sheep, you can try some meditation exercises that use deep breathing techniques while lying on your back in bed. By doing this you can calm down, relax and fall asleep soundly.
- Inhale and exhale deeply through the nose using the diaphragm, the muscle that is located under the ribs. As you inhale, focus on relaxing all the muscles, from head to toe. As you exhale, imagine sinking deeper and deeper into bed.
- Continue with this exercise by breathing deeply. You can also imagine a calming and calming scene, such as a waterfall or a tropical beach, that helps you relax your mind and body for rest.
Step 2. Try progressive muscle contraction and relaxation exercises
They allow you to relax your body and fall asleep quickly. The contraction and relaxation act as a kind of meditation.
- Start squeezing your upper body, including your neck, fingers, hands, arms, and abs. Then, contract the lower part without neglecting the legs, feet and their toes.
- Inhale as you activate all the muscles, then exhale and slowly relax each muscle group. You should feel a feeling of peace and tranquility as you release your body.
Step 3. Put on an eye mask and put ear plugs on
If you can't ignore external distractions, you should block the light that filters through the windows with a bezel. You can also use a thin scarf or buy the real mask at the supermarket.
You can also consider using earplugs so you don't hear the noises around you. You can find soft and comfortable ones at the supermarket
Step 4. Listen to some music or white noise
If you can't fall asleep, you can try some relaxing and quiet activities, such as listening to soft music through earphones while in bed. You can search for sleep-inducing music mixes online or listen to your favorite slow songs.
Sleep machines are designed to help you rest through the night, making sounds that you can customize and adapt to the ambient ones you prefer. Many models are equipped with a loop function, thanks to which the sounds continue throughout the night masking the noises that would wake you up
Step 5. Consider taking medications
Sleeping pills can help you fall asleep if counting sheep doesn't work and you can't sleep. However, they should only be considered a temporary solution, to be taken only in case of severe insomnia and unrefreshing sleep. Many times, sleeping pills prolong sleep problems in the long run.
You should only take them for a short time and under certain circumstances, such as to recover from jet lag or medical intervention. Avoid using them constantly, otherwise you will become addicted and have to take them every night
Step 6. Stay away from over-the-counter medications that cause insomnia and disturb sleep
The side effects of many over-the-counter medicines can alter the sleep-wake rhythm. These include:
- Nasal decongestants;
- Cold and allergy medications based on antihistamines;
- Aspirin and other headache medicines;
- Pain relievers that contain caffeine.
- Try reducing the dosage or avoid taking them at all. You can find alternative ways to treat some ailments without resorting to over-the-counter medications.
