What do you do when you can't sleep? Do you keep your eyes closed and clear your mind in hopes that slumber will come, or do you get out of bed in hopes of tiring yourself out? Or, do you try the age-old trick of counting sheep?
The rhythmic visualisation of jumping sheep can purportedly lull restless minds to sleep. But does this method truly aid in achieving a good night's rest, or is it merely a sleepless myth?
VERDICT:
FALSE
The practice of counting sheep is rooted in the idea of distraction—directing the mind away from the stresses and anxieties of the day to allow relaxation to set in. The repetitive and monotonous nature of counting sheep is also thought to occupy the mind just enough to block out disruptive thoughts (or bore you to sleep).
However, scientific research consistently shows that the effectiveness of this technique is limited. Researchers at Oxford University who put this trick to the test found that insomniacs who were instructed to distract themselves by counting sheep actually took longer to fall asleep compared to those who were asked to envision soothing mental imagery, such as a tranquil beach.
This suggests that vivid but relaxing visualisations might be more effective in promoting sleep than the simple act of counting sheep. But why?
The reason for this may lie in the engagement level of the tasks. Counting sheep may be mundane and monotonous, but it can also become tedious for someone who is trying to turn off their brain. In contrast, crafting a detailed and immersive mindscape may help create a mental environment more conducive to sleep.
For those seeking to improve their sleep quality, there are a variety of tried and tested strategies beyond counting sheep. The obvious ones include establishing a consistent bedtime routine, creating a comfortable sleep environment, and reducing exposure to caffeine, screens and bright lights before bed.
Additionally, practising relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help calm the mind and prepare the body for sleep. A new technique known as 'cognitive shuffling' that is based in cognitive behavioural therapy is also gaining popularity.
Cognitive shuffling aims to help the mind relax by channelling random, neutral thoughts to distract the mind and mimic the natural process of drifting off to sleep. One example of cognitive shuffling is picking a letter and visualising random objects that begin with said letter until you run out of words. Repeat the process with another letter until sleep finds you. While there are endless ways to 'shuffle', the key is keeping things as neutral and random as possible.
That being said, sleep comes differently for everyone. Some people might meditate, while others find journaling helpful. If counting cute, fuzzy lambs helps you get a good night's rest, all the more power to you!
SOURCES:
1. https://www.nytimes.com/2010/02/16/health/16real.html
2. https://www.cnet.com/health/sleep/skip-counting-sheep-say-goodbye-to-your-nighttime-anxiety-with-this-sleep-hack/
3. https://edition.cnn.com/2024/03/24/health/counting-sheep-for-sleep-explained-wellness/index.html
4. https://www.theguardian.com/lifeandstyle/2019/feb/09/sleep-facts-and-myths
