Stop Counting Sheep: 5 Strategies to Outsmart Insomnia
Stop counting sheep and get back to counting actual ZZZZZZs.
We’ve all been there—staring at the ceiling at 2:00 AM, mentally calculating how much sleep we’ll get if we just fall asleep right this second. Spoiler alert: that’s not a great tactic to get yourself back to sleep. But don’t worry, if you’ve been in a late-night wrestling match with insomnia, there are some clever ways to outwit it and get back to sleep. Here are five strategies to try when you're lying awake and counting sheep is just not cutting it.
But first, let’s talk about why sleep is important in the first place. Getting enough rest isn’t just about avoiding grumpiness the next day—it’s crucial for your body and mind to function properly. A good night’s sleep helps repair muscle tissue, boosts your immune system, and keeps your brain sharp, improving focus, memory, and emotional regulation. Insomnia is incredibly common, affecting around 1 in 3 adults at some point in their lives. So if you’re lying awake at night, you’re not alone, but learning how to manage it can have a big impact on your overall health.
1. Shuffle Your Way to Sleep with the Cognitive Shuffle
You know that moment when you’re trying to sleep, and your brain suddenly decides it’s the perfect time to remind you about that embarrassing thing you did in high school? Time to outsmart it with the cognitive shuffle.
Here’s how it works: pick a random word, like “donuts” (mmm, donuts). Now, for each letter of the word, think of as many objects as you can that start with that letter. D could be for donkey, desk, dollar, dog, dandelion…you get the idea. The next part is key: As you think of each object, visualize it. When you can’t think of any more objects for D, move to the next letter. O for onion, ox, oven, orchid, oasis…and so on.
By the time you’ve visualized your fifth exotic animal or random household object, your brain will be so busy with this game that it’ll forget all about whatever was keeping you up. You might just drift off to dreamland in the middle of the word you’re using.
2. Relax Every Muscle Like You’re Melting Into the Mattress
If your body feels as wired as your mind, try progressive muscle relaxation. This one’s simple: you tense up a muscle group, hold it for a few seconds, then relax it. Start with your head and work your way down, one muscle group at a time, until you feel like a jellyfish that’s ready to sink into sleep.
Not only will this help you physically relax, but it will focus your busy brain on something that isn’t “Why am I still awake?” Plus, by the time you reach your toes, you hopefully be feeling so chill you might not even make it all the way back up to the top.
3. Box Breathing: Not Just for Navy SEALs
Sure, box breathing is used by elite soldiers to stay calm under pressure, but that doesn't mean you can't use it to conquer your late-night insomnia battles. Here’s how it works:
Inhale through your nose for 4 seconds.
Hold that breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold your breath again for 4 seconds.
As you do this, close your eyes and visualize a square. Imagine tracing the outer edge of the square with your eyes in concert with the timed breath work described above. Repeat your journey around the square until you feel your body relax. Sometimes it only takes a few minutes. It's like sending your brain a message: “Hey, it’s cool, we got this.”
4. Forget Counting Sheep—Try a Mini Mental Vacation Instead
Sheep are overrated. Who wants to watch fluffy farm animals jump over fences anyway? Instead, take yourself on a mini mental vacation to your happy place. Picture yourself lounging on a beach, hiking a peaceful mountain trail, or kicking back in your favorite camping spot.
The trick is to make the scene as vivid as possible. Hear the sound of waves, the crunch of gravel underfoot, the crackle of the campfire. Smell the fresh pine trees or the salt in the air. The more details you add, the more you move your brain into a calmer place. Before long, your mind should wander off into dream-town, and you’ll be out.
5. Do Something Boring (No, Scrolling Instagram Doesn’t Count)
If you’ve been lying awake for what feels like forever and nothing’s working, sometimes it’s best to just get up and hit the reset button. But here’s the catch: do something boring. Seriously, resist the urge to check your phone or binge-watch another episode of your favorite show. That backlit screen will just wake you up even more.
Instead, try reading a dull book (you know, the one gathering dust on your shelf), or do a monotonous task like folding laundry. You’re aiming for something that won’t excite your brain but will make you feel sleepy again. When you start nodding off, head back to bed and give sleep another shot.
Conclusion
Insomnia can be a real pain but it can be managed. Whether you’re tricking your brain with the Cognitive Shuffle, relaxing your body with muscle relaxation, or embracing your inner Navy SEAL with box breathing, there are plenty of ways to outsmart your sleeplessness. And if all else fails, at least you’ve got a few new strategies in your arsenal for the next time insomnia strikes.
Remember, if you’re regularly fighting with sleep and it’s becoming a pattern, reaching out for professional help can be a game-changer. Therapy can help you explore any underlying stress or anxiety that might be keeping you awake—and get you back to counting actual Zs instead of sheep.