Counting sheep is one known remedy if you have trouble falling asleep. This mental exercise involves picturing a stream of sheep going over a fence, counting as they jump one by one. It is noted that this rhythmic visualization can put a person to sleep.
If you have tried this method but still have trouble dozing off, you are not alone. In fact, a study from the Oxford University suggested that insomniacs who had to count sheep took longer than usual to drift off. Researchers theorized that counting sheep is boring, with the act itself adding more anxiety. This makes falling asleep more of a challenge.
It is better to try these suggestions if you want to drift off faster:
Have a regular sleep schedule
This means sticking to a consistent bedtime and wake-up time, even on weekends. This can regulate your body clock, helping you to fall and stay asleep easily every night.
Practice a bedtime routine
A relaxing ritual before dozing off can calm your mind and body, helping you sleep faster. This may include doing some light reading, breathing exercises, and writing your worries for the next day.
Invest in a comfy mattress
New mattress stores in Salt Lake City suggest replacing the one you’ve been using for more than 10 years. This is especially if it’s sagging or sinking the middle. A mattress can help you sleep better if it is supportive and comfortable.
Modify your room
Your sleeping environment should be cool (about 60 to 67F) and free from noise. It should also be as dark as possible. Evaluate your room and see if you’ll need blackout curtains, humidifiers, white noise machines, and other devices.
Avoid heavy meals
Big meals late at night can cause indigestion and discomfort, making it hard for you to drift off. It is also advisable to avoid cigarettes and alcohol in the evening, as they are known to disrupt sleep.
If you still find it hard to sleep after lying down for several minutes, get out of bed and go into another room in the house. Do something relaxing and go back to bed when you feel tired. Talking to a sleep professional is also beneficial.