Cognitive shuffling: Conquer your nighttime anxiety with this simple sleep hack
Between 50 and 70 million Americans difficulty sleeping well every night. Not getting enough restorative sleep over time can add up and make you more susceptible to a plethora of health problems, such as increased blood pressure or type 2 diabetes. It can also make it harder to deal with your emotions every day.
You may have heard of the most popular sleep hacks, from drinking the Sleepy Girl Mocktail to using sleep technology and breathing techniques. But if none of these have worked for you, consider trying the “cognitive shuffle” method. Below you will learn what the cognitive shuffling method is, whether it really leads to better sleep and what others say about it.
For more sleep hacks, check out what foods to eat before bed, how to stop getting up to pee when you should be sleeping, and why you might want to try the Scandinavian Sleep Method.
What is cognitive shuffling?
Counting sheep used to be all the rage. But thanks to social media platforms like TikTok, you have access to newer sleep techniques. One that is becoming increasingly popular is cognitive shuffling for sleep.
Read more: Fall asleep quickly with this proven 5-minute hack
Cognitive shuffling is a cognitive behavioral therapy developed by Luc P. Beaudoinwho has a PhD in cognitive sciences. The goal is to disrupt your thought patterns by focusing on words, phrases, or images to help your mind relax. Focusing on random things distracts your mind from things that could cause anxiety or stress, which can disrupt your ability to fall asleep.
How to try cognitive shuffling yourself
After getting into bed, turn off the light, relax, and focus on a word that is at least five letters long and has no emotional value to you. To demonstrate this, think of a bobber. Then you will find words that start with each letter of the word. Starting with ‘B’, you can make a bottle, a cymbal or a bobcat.
When you think of these words, you will want to spell each one slowly as you visualize them. This is an ideal way to reset your mind, taking all the focus away from the things that make you anxious, while allowing you peaceful reflection.
Another way to try this is to channel random thoughts. Instead of focusing on a word or phrase, let your mind wander and create images with random words such as cows, sandwiches, lights and more. Finally, you can think of a word while focusing on your heartbeat. For example, on your eighth heartbeat, think of another word that starts with the same letter. So if the word you chose is “bread,” focus on another word that starts with “B,” such as Bronco. The key here is to keep things random.
Read more: Use this meditation method to fall asleep in 10 minutes or less
What others say about the cognitive shuffle
People who experience sleep problems and have tried cognitive shuffles found successful results. One Reddit user noted it was the only thing that worked for them; the exercise was enough to distract their brains, allowing them to sleep.
Dr. Scott Walker, a dermatologist from Denver, posted on TikTok and revealed that the cognitive shuffle is a light switch moment for him. He compares the practice to rearranging the thoughts in your head, similar to shuffling a deck of cards. The doctor notes that it not only distracts your mind, but also creates microdreams, which occur when you fall asleep. This exercise gives your brain the green light to go to sleep.
Bottom line: stop counting sheep
Trouble falling asleep may be more common than you think. One of the best ways to relax your mind while sleeping is to try the cognitive shuffle. It allows your mind to focus on random objects and letters, triggering a process similar to microdreaming, which puts your mind to sleep. It works great for both doctors and others, so try it and see if it helps you fall asleep faster.
