Counting sheep to fall asleep is one of the oldest sleep tips out there. But does picturing a steady stream of fluffy sheep leaping over a fence actually help? And where did this classic piece of advice come from in the first place?
The practice is believed to date back to medieval times when shepherds would count their flock before bed to make sure none were missing. Over time, this repetitive task likely evolved into a simple way to quiet the mind and drift off to dreamland.
But does counting sheep actually work for everyone? Or is it just a saying passed down through generations? Ahead, keep reading to learn more about what science says about it—and explore some other strategies to help you get some solid rest.
The science behind counting sheep
The idea behind why counting sheep works is simple: Focusing on a repetitive mental task can help shift attention away from stress or anxious thoughts and make it easier to relax.
“Counting sheep became popular because it’s a simple, repetitive activity that’s easy to picture, which helps distract the mind,” explains Raj Dasgupta, MD, chief medical advisor for Sleepopolis.
In psychological terms, counting sheep works as a form of cognitive distraction. It steers the brain away from worries and toward a neutral, calming task, which can help quiet racing thoughts.
“Counting sheep became popular because it’s a simple, repetitive activity that’s easy to picture, which helps distract the mind.”
– Raj Dasgupta, MD, chief medical advisor for Sleepopolis
Does counting sheep really work?
But does counting sheep actually work as a sleep aid? While it’s a familiar trick, research suggests it may not be the most effective. Some experts believe it’s too monotonous to fully quiet an active mind and that other relaxation techniques are better options.
A well-known 2002 study from the University of Oxford explored how mental distraction techniques affect sleep. Researchers found that people who visualized calming scenes (like a beach or waterfall) fell asleep faster than those given no instructions.
The study suggests that engaging imagery helps keep the mind occupied enough to prevent it from drifting back to stressful thoughts.
While counting sheep really works for some, experts argue that it doesn’t engage the brain enough to be effective for everyone.
“While it can provide mild distraction, techniques like deep breathing or muscle relaxation are usually better at helping to calm the body and mind, leading to more restful sleep,” says Dasgupta.
For those prone to anxiety or racing thoughts, other relaxation techniques may be better. “[They] might find things like mindfulness meditation or guided imagery more effective,” notes Dasgupta. “Different methods work best depending on the root cause of the sleep issue.”
Alternatives to counting sheep
If counting sheep doesn’t work for you, don’t worry—there are plenty of science-backed techniques that can make it easier to relax and fall asleep:
- Deep breathing: If you’re struggling to quiet your mind, Dasgupta suggests focusing on deep breathing using the 4-7-8 technique. “Inhale for four seconds, hold for seven, and exhale for eight,” he says. “This can really help signal to your body that it’s time to relax.”
- Cognitive shuffling: Also known as Serial Diverse Imagining (SDI), cognitive shuffling is a CBT technique popularized by TikTok that distracts the mind by replacing anxious thoughts with neutral images and words. To try it, pick a letter and think of a neutral word that starts with it. Picture it briefly, then move on to another word. If you get stuck, switch to a new letter and repeat until you fall asleep.
- Progressive muscle relaxation (PMR): This method involves tensing and releasing each muscle group, starting at the toes and moving upward. PMR helps relieve tension, promote relaxation, and slows brain waves to an alpha state to promote better sleep.
Each of these techniques can help shift your body and mind into a more restful state, making it easier to get the sleep you need.
Other tips for better sleep
Beyond relaxation techniques, setting up a sleep-friendly environment can make a big difference. Here are a few tried-and-true strategies:
- Minimize light and noise in your bedroom.
- Keep your room cool and comfortable.
- Avoid caffeine and alcohol a few hours before bed.
- Stick to a consistent bedtime routine.
- Skip screens (yes, even your phone) right before bed.
- Avoid heavy meals within three hours of sleep.
Small changes like these can go a long way toward better rest.
The bottom line on counting sheep
Does counting sheep work? It’s an age-old trick, and while it might help some people quiet their minds, it’s not a guaranteed solution.
Think of it as a starting point rather than a fix-all. If falling asleep is a struggle, try other proven methods like guided imagery, deep breathing, cognitive shuffling, or progressive muscle relaxation.
And don’t forget the basics like limiting caffeine and alcohol, keeping a regular sleep schedule, and arranging your bedroom to better support getting rest.
FAQs
Is counting sheep a real thing?
Yes, counting sheep is age-old advice that has been suggested for centuries as a way to calm the mind and ease into sleep.
How effective is counting sheep?
It can work as a distraction for some, but research suggests other techniques may be more effective.
How does counting sheep make you sleepy?
By focusing on a repetitive task, counting sheep can help shift attention away from worries and make it easier to relax.
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