I’m no stranger to racing ideas at night time. As a mother of two who’s all the time run a little bit anxious, falling and staying asleep are each an actual wrestle some nights (simply ask my Apple watch). So once I noticed a TikTok video about one thing known as cognitive shuffling for sleep, I used to be intrigued.
Within the video, ER physician Joe Whittington, MD, explains that cognitive shuffling is a psychology-based approach that entails focusing your thoughts on a random, non-emotional phrase and its related phrases, which eases your mind right into a calmer, sleep-ready state.
“Cognitive shuffling is an easy approach that may work nicely for individuals combating sleep, particularly those that take care of a busy or anxious thoughts at night time,” says Shelby Harris, PsyD, DBSM, a licensed psychologist board-certified in behavioral sleep medication and the Director of Sleep Well being at Sleepopolis. “It helps shift focus away from racing ideas and permits the mind to calm down.”
Harris provides that the approach is a superb, low-pressure technique to attempt when sleep is elusive, however she says it doesn’t work for everybody.
Right here’s tips on how to do it and what else you may attempt to get extra much-needed shut-eye.
How Does Cognitive Shuffling Work, Precisely?
In his TikTok, Dr. Whittington breaks it down like this:
Choose a random phrase, resembling “relaxation,” and spell it out in your head.
Take the primary letter of that phrase and consider a number of different phrases that begin with the identical letter. For instance, for those who’re utilizing “relaxation” as your most important phrase: rain, river, rose.
Transfer to the following letter of your phrase and consider a number of phrases that begin with that letter (equal, occasion, elm).
Repeat till you’ve run by way of all of the letters, after which select one other random phrase.
As you progress by way of the letters, Harris recommends visualizing little scenes in your head related to the phrases to make it extra participating. For instance, visualize rain falling right into a river.
“In case your thoughts wanders to different ideas, simply gently deliver it again to your phrase,” she says. “No have to get annoyed or power it.”
Can Cognitive Shuffling Actually Assist You Get to Sleep?
Like counting sheep, cognitive shuffling is a mild strategy to distract your thoughts from anxious or intrusive ideas and aid you calm down into sleep.
“Cognitive shuffling works by giving your mind a easy job—like considering of unrelated phrases or imagining eventualities—so it’s not caught spiraling on worries,” Harris says. “By holding your thoughts busy in a impartial approach, it helps you calm down and makes it simpler to float off. It’s particularly useful for breaking the cycle of stress about not having the ability to go to sleep.”
I attempted it for a number of nights after stumbling on Dr. Whittington’s video and did finally discover it useful. The primary night time, once I awoke at 3 a.m. with a busy mind, I shuffled by way of the phrase “bedtime,” attempting to provide you with as many associated phrases as I may, as if somebody had been holding rating within the background. This, unsurprisingly, wasn’t very soothing, and I used to be nonetheless awake after the second string of “e” phrases.
The following night time, I attempted a shorter phrase, “dream,” and took a distinct strategy, slowing down to visualise a picture based mostly on every phrase that popped into my head, like Harris prompt. My mind skewed towards animals (canine, robin, elephant), which was calming for me. And whereas my thoughts did attempt to get lost a number of occasions, I caught to my job and fell asleep someplace in the midst of the following phrase, “apple.”
So whereas cognitive shuffling is an easy approach, it’d take somewhat little bit of observe to be efficient. And even then, it may not be everybody’s cup of (sleepytime) tea, Harris says. Thankfully, there are lots of different sleep “hacks” you may attempt on for dimension.
Different Sleep Methods to Strive
“If this methodology doesn’t click on, attempt one thing else that matches your model,” Harris suggests. She recommends the next:
Progressive muscle leisure: Slowly tense and launch your muscle tissue, beginning together with your toes and dealing your approach up, one physique half at a time.
Deep respiration: Focus on your breath as you slowly inhale and exhale. The Cleveland Clinic recommends the 4-7-8 respiration train, the place you inhale by way of your nostril for a rely of 4, maintain your breath for a rely of seven, and exhale by way of your mouth for a rely of eight, then repeat.
Guided meditations: Strive downloading an app like Calm or Headspace to take you thru a chilled guided meditation at bedtime. Harris particularly recommends this strategy for folks with ADHD who could need assistance focusing their consideration.
Soundscapes like white noise: A white noise machine or the constant background sound of a fan will help drown out distracting noises and lull some individuals to sleep.
TikTok can also be full to the brim with different sleep and nervousness hacks, like wearing socks to bed and rubbing Vick’s VapoRub on the bottom of your throat.
And naturally, it’s all the time a good suggestion to comply with good sleep hygiene, together with holding your bed room cool, darkish, and quiet; turning off screens near bedtime; getting train through the day; and sticking to a constant sleep schedule, even on the weekends.
If not one of the above aid you drift off to dreamland, Harris says it is perhaps time to see a specialist: “If sleep struggles persist, it’s value speaking to a sleep psychologist to seek out what works finest for you.”
Earlier than you go, try a few of our favourite sleep merchandise:
