Beyond Counting Sheep: Modern Techniques to Drift Off to Sleep

If you have ever struggled to fall asleep, you may have tried the old trick of "counting sheep". The technique works by imagining sheep jumping over a fence, one by one, and counting them as they go. The idea being that with each sheep you count, your mind is kept focused on the sheep rather than anything else stressful that might be keeping you awake. However, counting sheep isn't actually very taxing and it's easy for your mind to wander back to your original worries.

In today’s modern world, there are many more innovative and effective techniques that may help you drift off faster. Whether you’re dealing with stress, anxiety, or just an overactive mind, try some of these methods to help you achieve a restful night’s sleep.

1. The 4-7-8 Breathing Technique

As a sleep therapist, I recommend this technique to all my patients.

The 4-7-8 breathing technique promotes physiological relaxation and can help you fall asleep more quickly. The technique was developed by Dr. Andrew Weil and works by slowing down and regulating your breathing to calm the nervous system. 

What to do: Begin by sitting or lying down comfortably and gently close your eyes. Take a deep breath in through your nose, actively filling the bottom part of your lungs. Breathe in for a count of 4. Next, hold that breath for a count of 7 (which may seem like a long time). Lastly, breathe out through your mouth, as if blowing up a balloon or blowing out a candle, for a count of 8. As you breathe out make a whooshing sound as you do so. Repeat this cycle of 4-7-8 breathing between 4 and 8 times. Adjust the timings to suit you. You may want to hold your breath for a little less time or spend a little longer breathing in.

Why it works: The 4-7-8 breathing pattern helps to calm your body by activating your parasympathetic nervous system. It slows your breathing and also your heart rate, increases oxygen in your bloodstream, and helps you feel relaxed. This combination signals to your brain that it’s time to wind down, making it easier to transition into sleep.

2. The Body Scan Technique

The body scan is a mindfulness technique that involves focusing on different parts of your body, one at a time. This technique can help to increase awareness of your own body's physical sensations which may promote relaxation and sleep.

What to do: Start by lying down in a comfortable position with your eyes gently closed. Start by focusing your attention on the top of your head. Notice any sensations such as tingling, feeling warm or cool, or even tension. Gradually move your awareness down the right side of your body. Start with your neck, then move to your right shoulder, right arm, right hand, chest, abdomen, right leg, right foot, and eventually to your toes. After reaching your toes, shift your attention to the left side of your body. Move slowly back up from your toes, your left foot, left leg, abdomen, chest, left hand, left arm, left shoulder, and finally returning to the top of your head. Spend a few moments on each area, simply observing any sensations without any judgment.

Why it works: The body scan technique can help to shift your focus away from any stressful thoughts and instead into the present moment. By paying attention to physical sensations you encourage relaxation and reduce the mental chatter that often keeps you awake.

3. Visualisation

Visualisation (or mental imagery) is a mental technique where you imagine yourself in a peaceful and relaxing environment, or somewhere where you would feel very happy. By focusing on this tranquil or positive scene, it can distract your mind from worries and help you feel calmer and happier, making sleep more likely.

What to do: Close your eyes and picture a place that makes you feel calm and happy. It could be something like lying on a beach, walking through a forest, sitting on a mountain top, or even relaxing in your garden. It could be somewhere you have been, somewhere you would like to go or even somewhere completely fictional (such as being on another planet!). Use all of your senses in this image. Imagine what you may hear, smell, touch and see in this place. For example, you could imagine the warmth of the sun on your face, the sound of the sea crashing into the shore, or the smell of the pine trees.

Why it works: Visualisation works by diverting your mind away from any stressful thoughts and instead creating a mental escape that’s happy and relaxing. The more detailed and realistic the image, the more effective it will be in helping you drift off to sleep.

4. Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing muscles in your body slowly, one by one, starting at one end of your body and moving to the other. It not only helps to physically release  tension but it also helps to bring awareness to areas where you might be holding stress.

What to do: You can start at your feet and work your way up to your head, or vice versa. Begin by tensing the muscles in your toes (like you were picking up sand in your toes), hold that tension for a few moments, and then slowly uncurl and release the tension in your toes. Next move to the muscles in your feet and repeat holding the tension for a few moments and then relaxing. Move up to your ankles, calves, thighs, pelvis, abdomen, chest, hands, arms, shoulders, neck and lastly your face, each time tensing and relaxing each muscle. Pay special attention to areas where you tend to hold tension, such as your shoulders or jaw.

Why it works: PMR helps to reduce some of the stress and physical tension that can keep you awake. By systematically focusing on each of your muscles you are also calming your mind, which can lead to falling asleep more quickly.

5. Guided Sleep Meditation

Guided sleep meditations, unlike the body scan, visualisation and progressive muscle relaxation, may be useful for people who need a little extra guidance to help their mind stay focused on a relaxation technique. They verbally guide you through a number of relaxation techniques, breathing exercises, or calming imagery, all designed to lull you gently into sleep.

What to do: You can find guided sleep meditations in many places, such as on various apps like Calm or Headspace, through music subscription services such as Apple Music, Amazon Music or Spotify or even on YouTube. Before bed, find a recording you want to try and simply play it (either via headphones or quietly on a speaker) as you lie in bed. With your eyes closed, follow along with the guide's instructions. Some meditations may focus on breathing, while others might involve body scans or mindfulness practices. Make sure that you set a timer or ensure that the app will stop after the end of the guided sleep meditation.

Why it works: Guided meditations can help by talking you through a relaxation strategy and keeping your mind focused on the voice rather than any other thoughts or worries in your brain. The soothing voice of the guide, combined with the calming techniques, can help ease you into a state of relaxation and sleep. It is worth considering that guided sleep meditations can sometimes wake you up again after you have fallen asleep (since the voice continues to speak whether you are asleep or not) so this technique is sometimes not as useful as doing a relaxation technique simply in your own mind.

While counting sheep might be one of the oldest sleep techniques, it is far from the most effective way to fall asleep. Today, we have a wealth of techniques at our disposal - from breathing exercises and progressive relaxation to guided meditations. By experimenting with these modern methods you may find the approach that works best for you, helping you achieve the restful night’s sleep you deserve. Sleep well!

Dr Lindsay Browning is the resident sleep expert for And So To Bed, and sees private clients at her sleep clinic Trouble Sleeping. She is also author of the self-help sleep book, Navigating Sleeplessness.

Posted by Dr Lindsay Browning
31st July 2024

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