You may also want to picture the sky and the area surrounding the field, such as trees, a country road, and clouds hovering above the field.
There is debate that this method of counting sheep encourages sleep, as it forces you to use your brain to count the sheep and keep track of them as they jump over the fence. Simply counting the sheep in the field may be a more effective way to help you fall asleep. [1] X Research source
Start by inhaling and exhaling deeply through your nose, breathing from your diaphragm, which is just under your ribs. As you inhale, think about relaxing all your muscles, from head to toe. As you exhale, imagine you are sinking deeper into your bed. Continue to do this, breathing deeply in and out. You may also want to imagine a calm, relaxing scene like a falling waterfall or a tropical beach to help calm your mind and body for rest.
Begin by clenching your upper body, including your neck, your fingers, your hands, your arms, and your abdominals. Then, clench your lower body, including your legs, your feet, and your toes. Inhale as you clench all your muscles. Then, exhale and slowly release all of your muscles, relaxing your entire body. You should feel a sense of peace and calm as you release your muscles into your bed.
You may also want to use ear plugs to block out any noise around you. You can find soft, comfortable ear plugs at your local drugstore.
Sleep sound machines are designed to help you get a full night’s rest by using sleep sounds that you can customize to fit your ideal ambient sounds. Many of these machines have a loop cycle so the sleep sounds last all night long and continue to block out any outside noise that may keep you awake. [2] X Research source
You should only use sleeping pills for short term situations, such as to recover from jet lag or from a medical procedure. You should avoid using sleeping pills on a regular basis, as you may end up dependent on sleeping pills to get to sleep every night.
Nasal decongestants. Cold and allergy medications containing an antihistamine. Aspirin and other headache medications. Pain relievers that contain caffeine. Try to reduce your dosage or avoid taking these medications completely. You can also try alternative methods to treat your medical issues so you do not have to take over-the-counter medications.
Rather than go on your phone or your computer when you are lying in bed, choose to do a relaxing activity that does not involve electronics. For example, reading a good book, writing in your journal, or talking quietly to your partner.
You can also use a sleep mask to cover your eyes and block out the light. Layer your bed with blankets and sheets so you can shed layers as you get hot at night and so your body does not overheat.
If your sleep schedule is not consistent, you can fix your sleep schedule by noting if you are overly tired in the morning or if you oversleep and making small adjustments to your sleep schedule over a period of time. You will need to give your internal clock time to get used to your new sleep schedule, but as long as you commit to going to sleep and waking up at the same time every day and night, your sleep schedule should gradually become more regular.
If your natural sleep position is on your back, you should use pillows to raise your head and ensure you have a comfortable, supportive mattress. If you are pregnant, you should sleep on your left side with a body pillow and several other pillows to make sure your sleep position is healthy for your child and comfortable for you.
