Sleep truly is essential for both physical and mental health—it’s fascinating how much it impacts everything from memory to immune function. The idea of a “sleep hack” is certainly interesting! We talk about lots of techniques to improve sleep quality, from optimizing your environment (like keeping the room cool and dark) to using relaxation methods before bed.
Cognitive shuffling is a new way to distract yourself from the chatter that typically keeps you awake. The “hack” has been gaining popularity on social media, with many users claiming its effectiveness to help them drift off with ease.
What is cognitive shuffling?
Cognitive shuffling is a mental technique where you consciously distract your brain by thinking of random, unrelated images or words in a specific, structured way to interrupt any racing thoughts and calm your mind.
Here’s how it works: you begin by thinking of a random letter or word, and then you imagine a series of unrelated things that start with each letter or sound. For example, if you think of the letter “B,” you might imagine a “bicycle,” then “banana,” then “ball,” and so on, keeping it random and diverse. The goal is to prevent your mind from spiraling into overthinking or stress by keeping your brain occupied with simple, unrelated tasks that don’t engage any emotions or anxiety.
- Increases mental distraction: Focusing on unrelated concepts helps break the cycle of repetitive, often anxious thoughts.
- Reduces emotional arousal: By keeping the brain focused on neutral, random ideas, it avoids triggering emotions or stress.
- Promotes relaxation: The mental “shuffling” mimics the type of mental processes that occur during natural sleep transitions.
Studies show that this kind of cognitive distraction can help slow down your brain’s activity, making it easier to snooze swiftly. It’s like a way of giving your brain a gentle “reset,” which is great for people who struggle with insomnia or those who just need help unwinding before bed.
Does cognitive shuffling work?
A 2011 study on cognitive shuffling led by Dr. Luc Beaudoin, a cognitive scientist, showed that the method helped participants fall asleep faster by reducing the amount of time spent in a hyperactive or anxious state before sleep. The people who used cognitive shuffling, versus the participants that did not, also reported a slight improvement in their overall sleep quality, feeling more rested and less anxious in the morning. Overall, the technique helped participants avoid intrusive thoughts and overactive thinking patterns, which are known to delay sleep.
And THAT was enough for me to give it a shot! In my experience, the answer is yes… this method does work, but with practice. It was almost a challenge in itself to remember the steps that the technique requires, however, simply trying to do it right, at first, was distracting enough from my regular thoughts before bed (AKA analyzing and adding to the massive to-do list that lives inside my brain).
More simple ways to race to dreamland
For all of us, sleep is sacred. If falling asleep feels challenging for you, what do you have to lose by trying something new? Here are a few more techniques, backed by zero research whatsoever, that work for some of our very own Vitacost staff members.
- Picture a written list of your loved ones. Say a little prayer for the first person on the list, or simply wish them well before moving onto the second person. Chances are, you’ll be out cold before you get through a quarter of the list!
- Have something exciting coming up? Instead of thinking about who, what, where, when, why… focus on something that’s exciting rather than stressful—like what you’re going to wear! In your mind’s eye, picture your closet. Mentally take clothing off the hangers and create mix-and-match outfits until you fine “the one”—guarantee you’re snoozin’ before you do!
- Picture yourself doing something super boring… then don’t stop thinking about it. Example: You eating a banana on a bench. If you’re mind starts to drift, go back to the random scene until you become so bored… you have no choice but to knock out.
Download your FREE copy of our healthy sleep e-book The Ultimate Guide to Healthy Sleep (which does include information based on research) by clicking here. Learn more about how sleep affects your health and how to make sure you’re getting enough.
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