A Modern Take on Counting Sheep
Usually, I don’t have trouble falling asleep: by the time I hit the bed at the end of the day, I’m so exhausted that I’m out almost instantly. But stress doesn’t just fade away, which means that around the end of my first sleep cycle, when others might just turn over, I’m wide awake with shopping lists and Excel sheets flashing through my mind, running through household chores like a chant, growing more anxious because dawn is near and I still can’t sleep.
The worry about being tired in the morning only makes falling back asleep harder. So recently, I started looking for methods to help me ease back into sleep after waking up at night.
It turns out there’s a technique as simple as counting sheep, but beyond the myths and urban legends, it really works.
What Is the Elevator Method?
The elevator method is a mental exercise recommended by Dr. Jeffrey Bernstein, psychologist, to handle nighttime awakenings.
The key is to shift your focus away from alert thoughts and concentrate on a calming, imaginary process—in this case, the slow movement of an elevator.
This method not only promotes relaxation but also helps break free from the spiral of anxious planning that often keeps us awake.
How Does the Exercise Work?
When you wake up at night, don’t reach for your phone, don’t check the clock, and don’t start making mental to-do lists. Instead, close your eyes and picture an elevator in front of you. See the doors slowly open, step inside, and press the button to go down. Then, watch as the elevator gently descends floor by floor.
The secret is in the slowness and the details. Try to feel the movement, the quiet hum, the vibration, even the slight trembling of the floor beneath your feet.
Count down each floor—start from the 10th floor and go down one by one. Pause between floors to let the "movement" sink in, naturally slowing your focus.
Why Does It Work?
One secret to the elevator method is repetition and simple visualization. Since the brain can’t actively process multiple things at once, focusing on a calm, structured image pulls you away from stressful thoughts. The elevator’s downward movement also symbolically matches your body’s relaxation—descending, deepening, unwinding.
This visualization technique works like other meditative or hypnotic methods but doesn’t require prior practice or special skills. That means you can try it tonight.
Tips to Make the Method Even More Effective
- Practice during the day! Trying the elevator exercise a few times while awake makes it easier to recall at night.
- Let go of judgmental thoughts! Stressing about "not being able to sleep again" only makes it harder. Instead, accept the situation and start the exercise.
- Stay a passive observer! Don’t force yourself to fall asleep. The goal is to calm your stream of thoughts, not to push yourself into sleep.
Though the elevator method sounds incredibly simple, psychologists say that’s exactly why it’s effective. All it takes is a bit of imagination and a willingness to try something new. With repetition, it becomes part of your routine, and your body will respond faster each time.
