Are you tired of tossing and turning at night? If you’re searching for ways to achieve better sleep, cognitive shuffling might be the solution you’ve been looking for. This innovative technique is gaining traction as a popular method to help you drift off more easily, especially when your mind is racing with thoughts about daily responsibilities.
What is cognitive shuffling?
Cognitive shuffling is a technique that involves distracting your mind by switching from deep thinking to random thinking. According to Dr. Sara Benjamin, medical director of the Johns Hopkins Sleep Disorders Center, this method helps you visualize random images, allowing you to escape the cycle of anxious thoughts.
The term was introduced by cognitive scientist Dr. Luc P. Beaudoin in 1989. He developed the concept while struggling with insomnia and later studied it formally. The technique encourages you to visualize unrelated scenarios — like holding cotton candy at an amusement park or throwing a frisbee in a park — without trying to connect them. However, it’s important to note that cognitive shuffling is not widely recognized in sleep science
Does cognitive shuffling work for sleep?
While cognitive shuffling remains a theory, initial studies suggest it may improve sleep quality. Research indicates that similar practices can be beneficial. The technique is akin to cognitive behavioral therapy (CBT), which helps individuals reshape their thoughts and is recognized as an effective treatment for insomnia.
Experts believe that focusing on random images signals to your brain that you are safe, which can help ease anxiety and promote relaxation. Although more research is needed to confirm its effectiveness, there are no downsides to trying cognitive shuffling for yourself.
How to try cognitive shuffling for sleep
If you’re ready to give cognitive shuffling a shot, here are some expert-recommended tips:
- Stick to guidelines: Focus on a specific set of words to avoid creating a narrative. For instance, think of words that start with the same letter.
- Visualize: Instead of just thinking of a word, visualize it in detail. For example, picture your dog playing fetch rather than just seeing the word dog in your mind.
- Be the star: Make yourself part of the scenario. Instead of just imagining popcorn, visualize yourself scooping it at the movie theater.
- Seek help if needed: If sleep issues persist and affect your daily life, consult a health care provider for evaluation and support.
Cognitive shuffling is a promising technique that may help you find the restful sleep you deserve. While it may not work for everyone, it’s worth a try as a natural method to calm your racing thoughts and ease into slumber.
