For generations, the advice to “count sheep” has been a go to suggestion for anyone struggling to fall asleep. The image is iconic fluffy white sheep leaping over a fence, one by one, lulling you into slumber. But does this time-honored mental trick actually work, or is it just a cozy bedtime myth?
The origins of the sheep-counting technique are uncertain, but it likely stems from old pastoral or folkloric traditions where repetitive, calming imagery was used to soothe the mind. The basic idea is that by focusing on a simple, repetitive task, your brain is distracted from anxious or intrusive thoughts, allowing sleep to creep in more easily. However, modern research suggests that counting sheep may not be the most effective mental strategy to drift off.
A landmark study conducted by researchers at the University of Oxford and published in Behavior Research and Therapy put the method to the test. Participants who had trouble falling asleep were split into groups, with one group instructed to count sheep, another to imagine calming scenarios like a beach or waterfall, and a third group given no specific mental instructions. The results were surprising: those who visualized relaxing imagery fell asleep significantly faster than those who counted sheep or had no strategy at all.
Why didn’t counting sheep work as expected? Researchers theorize that the act of counting sheep is too monotonous to keep the mind engaged, which may leave room for other, more stressful thoughts to sneak in. In contrast, vivid mental imagery requires a bit more cognitive effort and can occupy the brain enough to block out anxiety, which is a common cause of insomnia.
There’s also the issue of individual preference. Some people might find the repetitive rhythm of counting sheep meditative, especially if it becomes part of a consistent bedtime ritual. But for many, especially those with racing thoughts, counting sheep may be too passive a technique to truly quiet the mind.
Other cognitive techniques have been studied for sleep as well. Mindfulness meditation, progressive muscle relaxation, and guided imagery have all been shown to reduce sleep latency the time it takes to fall asleep according to a review published in JAMA Internal Medicine. These strategies tend to be more engaging and structured than counting sheep, and they have stronger support from clinical research.
In short, counting sheep may offer a nostalgic comfort, but it’s unlikely to be your best bet if you’re serious about falling asleep faster. If you enjoy the ritual and it helps calm you, by all means keep it. But if you’re looking for a scientifically supported method to beat insomnia, guided visualization or relaxation techniques might be a better use of your pre-sleep mental energy.
Sources:
Oxford University, Behavior Research and Therapy – “Counting Sheep Doesn’t Help You Sleep”
JAMA Internal Medicine – “Mindfulness Meditation and Sleep Quality”
National Sleep Foundation – “Cognitive Behavioral Strategies for Insomnia”
Disclaimer: This content is for informational purposes only and is not intended as medical advice. If you have ongoing sleep difficulties or insomnia, consult a qualified healthcare provider for proper diagnosis and treatment.