Try the Viral ‘Cognitive Shuffling’ Trick That Helps Outsmart Insomnia
Trouble falling asleep? 'Learn how 'shuffling' through random thoughts helps you nod off
Many of us grapple with insomnia from time to time, our minds racing when all we want is a good night’s sleep. But what if a simple mental exercise could quiet your mind and send you drifting off to dreamland? Enter cognitive shuffling, a technique that’s gaining traction as a potential solution to sleepless nights.
But what is it and how does it work? We spoke with Shelby Harris, LCP, director of sleep health at Sleepopolis, who shares more on the benefits of cognitive shuffling and how you can incorporate it into your routine when you have trouble falling asleep or staying asleep.
Why can’t I sleep? The problem with a racing mind
It’s a common experience: as soon as your head hits the pillow, you lie in bed and a whirlwind of thoughts starts spinning. And even if you may feel sleepy, you can’t manage to nod off. Instead, you’re left wondering why can’t I sleep? Our brains are naturally wired to problem-solve and plan, which can make falling asleep at night a challenge.
According to Harris, “racing thoughts before bed often happens because your mind is still active with stress, worries or reflections from the day.” This “awake mode” from overactivity can “keep your brain engaged and prevent you from relaxing, making it difficult to fall asleep.”
What is cognitive shuffling?
Developed by Luc P. Beaudoin, PhD, cognitive shuffling is rooted in the theory of somnolent information processing (SIP). This suggests that mental activity can either promote or hinder sleep. Also known as serial diverseimagining (SDI), this mental exercise was designed to distract the mind and promote sleep onset.
Unlike traditional relaxation techniques that focus on calming the mind, Harris explains that “the cognitive shuffle technique helps you move from a high state of alertness to a more relaxed state by focusing on random, easy to imagine and non-threatening items.”
This shuffle disrupts the brain’s problem-solving mode, experts suspect. Essentially, you’re giving your brain a mental break. “This method works by redirecting your mind from stressful thoughts, making it easier to unwind and fall asleep,” adds Harris. Watch this TikTok video below to learn more about the viral technique:
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How to try cognitive shuffling for better sleep
Cognitive shuffling is a simple technique that can be easily incorporated into your evening sleep schedule. If you’re interested in trying your hand at this figurative card game, Harris shares a step-by-step guide for how to do it.
- Get comfortable in bed: Create a relaxing sleep environment. “Lie down comfortably and close your eyes,” advises Harris.
- Choose a starting point: You can start with a random letter, number or object. “Think of random, simple items like a red balloon or a spinning top. Picture these items in your mind as they come up,” says Harris.
- Begin shuffling: There are a few ways to begin shuffling. The first is to simply think of random words or images that have no connection. For example, starting with a red balloon, then switching to a spinning top. If you start with a word or letter, think of other words that start with the same letter. For example, if you start with the letter “B,” you might think of “blue,” “bird” or “book.” Or if you start with the word “bedtime,” go through each letter (B, E, D etc.) and think of other words that start with each letter.
The key to cognitive shuffling lies in keeping things random. This means avoiding any logical connections or patterns. If your mind wanders to something stressful, gently bring it back to the shuffling process. Like any new skill, cognitive shuffling takes practice, and consistency is important. If you prefer a visual guide, watch this video tutorial below:
What if cognitive shuffling doesn’t work for me?
It’s important to note that cognitive shuffling is not a cure-all for insomnia or sleep disorders. If cognitive shuffling doesn’t work for you, Harris recommends other relaxation techniques to induce sleep and avoid waking up in the middle of the night.
These include progressive muscle relaxation, which “involves tensing and then relaxing each muscle group, deep breathing, which “focuses on taking slow, deep breaths to calm your body,” and guided imagery, which involves “visualizing peaceful, calming scenes to help you relax.”
If you’re experiencing chronic sleep problems, it’s essential to consult with a healthcare professional to rule out underlying medical conditions.
More ways to improve sleep quality:
6 Science-Backed Ways to Get Deeper Sleep — And They Can Start Working Tonight
Does Spraying Magnesium on Your Feet Help You Sleep? Doctors Debunk the Popular Social Media Trend
Journaling for Sleep: Jot Down These Things Before Bed for Better Zzzs
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
