Sleep induction

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Deliberate efforts to bring on sleep

title: "Sleep induction" type: doc version: 1 created: 2026-02-28 author: "Wikipedia contributors" status: active scope: public tags: ["sleep"] description: "Deliberate efforts to bring on sleep" topic_path: "general/sleep" source: "https://en.wikipedia.org/wiki/Sleep_induction" license: "CC BY-SA 4.0" wikipedia_page_id: 0 wikipedia_revision_id: 0

::summary Deliberate efforts to bring on sleep ::

Sleep induction is the deliberate effort to bring on sleep by various techniques or medicinal means, is practiced to lengthen periods of sleep, increase the effectiveness of sleep, and to reduce or prevent insomnia.

Darkness and quiet

::figure[src="https://upload.wikimedia.org/wikipedia/commons/6/6f/Sleep_mask.jpg" caption="sleep mask]] may aid sleep"] ::

Dim or dark surroundings with a peaceful, quiet sound level are conducive to sleep. Retiring to a bedroom, drawing the curtains to block out daylight and closing the door are common methods of achieving this. When this is not possible, such as on an airplane, other methods may be used, such as masks and earplugs for sleeping which airlines commonly issue to passengers for this purpose.

Activities

Guided imagery

To relax and encourage sleep, a meditation in the form of guided imagery may be used. The stereotypical method is by counting sheep, imagining sheep jumping over a fence, while counting them.

In most depictions of the activity, the person envisions an endless series of identical white sheep jumping over a fence, while counting the number that do so. The idea, presumably, is to induce boredom while occupying the mind with something simple, repetitive, and rhythmic, all of which are known to help humans sleep. It may also simulate REM sleep, tiring people's eyes.

According to a BBC experiment conducted by researchers at Oxford University, counting sheep is actually an inferior means of inducing sleep.

Hot bath

::figure[src="https://upload.wikimedia.org/wikipedia/commons/7/73/Wasserhahn.jpg" caption="A hot bath before bed may improve the quality of sleep"] ::

The daily sleep/wake cycle is linked to the daily body temperature cycle. For this reason, a hot bath which raises the core body temperature has been found to improve the duration and quality of sleep. A 30-minute soak in a bath of 40 C – which raises the core body temperature by one degree – is suitable for this purpose.

A systematic review and meta-analysis of 17 different studies found that taking a warm bath or shower 1–2 hours before bedtime for as little as 10 minutes shortens the sleep onset time and improves sleep efficiency and subjective sleep quality and increases the amount of deep sleep.

Sex

Sexual intercourse, and specifically orgasm, may have an effect on the ability to fall asleep for some people. The period after orgasm (known as a refractory period) is often a time of increased relaxation, attributed to the release of the neurohormones oxytocin and prolactin.

Yawning

Yawning is commonly associated with imminent sleep, but it seems to be a measure to maintain arousal when sleepy and so it actually prevents sleep rather than inducing it. Yawning may be a cue that the body is tired and ready for sleep, but deliberate attempts to yawn may have the opposite effect of sleep induction.

Sleeping pills

Main article: Hypnotic

::figure[src="https://upload.wikimedia.org/wikipedia/commons/6/6b/Tylenolss.jpg" caption="Sleeping pills utilizing [[diphenhydramine"] ::

Hypnotics, sometimes referred to as sleeping pills, may be prescribed by a physician, but their long-term efficacy is poor and they have numerous adverse effects including daytime drowsiness, accidents, memory disorders and withdrawal symptoms. If they are to be taken, the preferred choices are benzodiazepines with short-lasting effects such as temazepam or the newer Z-medicines such as zopiclone. Alternatively, in isolated cases sedatives such as barbiturates may be prescribed.

Nonprescription medications

A number of nonprescription medications have shown to be effective in promoting sleep. The amino acid tryptophan and its related compounds 5-HTP and melatonin, have common use, with the prescription medication ramelteon operating on the same biochemical pathway. The herb valerian can also be effective in gently inducing a relaxed state which is conducive to sleep.

Food and drink

An urban legend states that certain foods such as turkey and bananas are rich in tryptophan and thus assist sleep, although this has not been confirmed by research.

Alcohol

An alcoholic drink or nightcap is a long-standing folk method which will induce sleep, as alcohol is a sedative. However, when the alcohol blood level subsides, there is a rebound effect: the person becomes more alert and so tends to wake up too soon. Also, if they continue to sleep, REM sleep is promoted, and this may cause vivid nightmares which can reduce the quality of the sleep.

Warm milk

::figure[src="https://upload.wikimedia.org/wikipedia/commons/2/22/Milk_being_warmed_(117820219).jpg" caption="language=en}} The flavor of the milk can be improved by adding honey and/or vanilla.Green, Wendy. [https://books.google.com/books?id=cnt3shld7zAC&pg=PA151 The Greatest Guide to Slimming & Healthy Living], p. 15 (2010)."] ::

References

References

  1. (1992). "The Practicing physician's approach to headache". Williams & Wilkins.
  2. (Jul 2, 2013). "Counting sheep : the science and pleasures of sleep and dreams". St. Martin's Press.
  3. (2002-01-24). "Counting sheep keeps you up". BBC News.
  4. Judith Floyd. (1999). "Annual Review of Nursing Research". Springer.
  5. (2019-08-01). "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis". Sleep Medicine Reviews.
  6. Saltz, Gail. (2007-07-11). "Jump in bed: Sex can help you stay healthy".
  7. Exton MS. (April 2001). "Coitus-induced orgasm stimulates prolactin secretion in healthy subjects". Psychoneuroendocrinology.
  8. Ronald Baenninger. (1997). "On Yawning and its functions". Psychonomic Bulletin & Review.
  9. (2008). "Sleep complaints: Whenever possible, avoid the use of sleeping pills.". Prescrire Int..
  10. (October 2025). "Sleeping tablets". NHS.
  11. (1980). "Precursor control of neurotransmitter synthesis". Pharmacol. Rev..
  12. Marc Galanter. (1998). "The consequences of alcoholism". Springer.
  13. (2002-03-27). "Concise guide to evaluation and management of sleep disorders". American Psychiatric Pub..
  14. (1998). "Clinical Pharmacology and Nursing Management". Lippincott.
  15. Green, Wendy. [https://books.google.com/books?id=cnt3shld7zAC&pg=PA151 The Greatest Guide to Slimming & Healthy Living], p. 15 (2010).

::callout[type=info title="Wikipedia Source"] This article was imported from Wikipedia and is available under the Creative Commons Attribution-ShareAlike 4.0 License. Content has been adapted to SurfDoc format. Original contributors can be found on the article history page. ::

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