What Is Cognitive Shuffling for Sleep? Testing the TikTok Sleep Hack

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 method 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 method that may work nicely for folks scuffling with 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 drugs and the Director of Sleep Well being at Sleepopolis. “It helps shift focus away from racing ideas and permits the mind to chill out.”

Harris provides that the method is a good, low-pressure technique to attempt when sleep is elusive, however she says it doesn’t work for everybody. 

Right here’s how one can do it and what else you possibly can attempt to get extra much-needed shut-eye.

How Does Cognitive Shuffling Work, Precisely?

In his TikTok, Dr. Whittington breaks it down like this:

Decide 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, in case you’re utilizing “relaxation” as your major phrase: rain, river, rose.

Transfer to the subsequent letter of your phrase and consider a number of phrases that begin with that letter (equal, occasion, elm). 

Repeat till you’ve run via all of the letters, after which select one other random phrase.

As you progress via 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 carry it again to your phrase,” she says. “No must get pissed off or power it.” 

Can Cognitive Shuffling Actually Assist You Get to Sleep?

Like counting sheep, cognitive shuffling is a mild approach to distract your thoughts from anxious or intrusive ideas and allow you to chill out into sleep. 

“Cognitive shuffling works by giving your mind a easy job—like pondering of unrelated phrases or imagining eventualities—so it’s not caught spiraling on worries,” Harris says. “By conserving your thoughts busy in a impartial manner, it helps you chill out and makes it simpler to float off. It’s particularly useful for breaking the cycle of stress about not with 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 awakened at 3 a.m. with a busy mind, I shuffled via the phrase “bedtime,” attempting to provide you with as many associated phrases as I may, as if somebody have been conserving 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 instructed. My mind skewed towards animals (canine, robin, elephant), which was calming for me. And whereas my thoughts did attempt to wander away a number of occasions, I caught to my job and fell asleep someplace in the course of the subsequent phrase, “apple.”

So whereas cognitive shuffling is a straightforward method, it’d take just a little little bit of observe to be efficient. And even then, it won’t be everybody’s cup of (sleepytime) tea, Harris says. Fortuitously, there are numerous different sleep “hacks” you possibly can attempt on for dimension.

Different Sleep Strategies to Attempt

“If this methodology doesn’t click on, attempt one thing else that matches your type,” Harris suggests. She recommends the next:

Progressive muscle leisure: Slowly tense and launch your muscular tissues, beginning together with your toes and dealing your manner up, one physique half at a time.

Deep respiratory: Focus on your breath as you slowly inhale and exhale. The Cleveland Clinic recommends the 4-7-8 respiratory train, the place you inhale via your nostril for a depend of 4, maintain your breath for a depend of seven, and exhale via your mouth for a depend of eight, then repeat.

Guided meditations: Attempt downloading an app like Calm or Headspace to take you thru a relaxing guided meditation at bedtime. Harris particularly recommends this strategy for folks with ADHD who might need assistance focusing their consideration.

Soundscapes like white noise: A white noise machine or the constant background sound of a fan might help drown out distracting noises and lull some folks to sleep.

TikTok can be full to the brim with different sleep and anxiousness 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 observe good sleep hygiene, together with conserving your bed room cool, darkish, and quiet; turning off screens near bedtime; getting train in the course of the day; and sticking to a constant sleep schedule, even on the weekends.

If not one of the above allow you to drift off to dreamland, Harris says it may be time to see a specialist: “If sleep struggles persist, it’s value speaking to a sleep psychologist to seek out what works greatest for you.”

Earlier than you go, try a few of our favourite sleep merchandise: