Struggling to fall asleep or waking up frequently during the night? Besides consulting a doctor, a technique called 'cognitive shuffling' might help.
Developed by Dr. Luc Beaudoin, a professor at Simon Fraser University in British Columbia, this method aims to 'trick' the brain into falling asleep. Beaudoin, facing his own sleep issues, sought a solution rooted in understanding the brain's sleep control system.
Cognitive shuffling involves generating random, impersonal, and non-emotional words. For each letter of the chosen word, visualize other words starting with that same letter, holding each image in your mind for about five to eight seconds before moving on.
For example, using the word 'glasses,' one might visualize 'goat, grass, galaxy, guitar' and so on. This technique can promote relaxation by diverting attention from worries and fostering a more relaxed mental state.
Dr. Fariha Abbasi-Feinberg, a sleep medicine physician and neurologist, supports this approach. She explains that it distracts from conscious thought processes, ultimately quieting the brain.
Beaudoin notes that cognitive shuffling mimics the natural onset of sleep. During this phase, people often experience 'microsleeps' and nonlinear thought patterns, so engaging in random thinking can facilitate entering that state and falling asleep.
There are no strict rules, but if sleep doesn't come after 20 minutes and frustration sets in, get out of bed and engage in a calming activity. Consider journaling, meditating, or taking a warm shower.
Try the technique for a few consecutive nights to assess its effectiveness. Remember that it is not a substitute for proper sleep hygiene.