What is cognitive shuffling, and can it actually help you fall asleep? Sleep experts explain
Cognitive shuffling is a sleep technique involving random visualisations of words to mimic dream-like thinking. Backed by early research, it helps distract the mind from racing thoughts and may ease the transition to sleep. Experts say it’s worth trying.
Melbourne: If you’ve been on social media lately – perhaps scrolling in the middle of the night, when you know you shouldn’t but you just can’t sleep – you might have seen those videos promoting a get-to-sleep technique called “cognitive shuffling”.
The idea, proponents say, is to engage your mind with random ideas and images via a special formula:
-pick a random word (such as “cake”)
-focus on the first letter of the word (in this case, C) and list a bunch of words starting with that letter: cat, carrot, calendar and so on
-visualise each word as you go along
-when you feel ready, move onto the next letter (A) and repeat the process
-continue with each letter of the original word (so, in this case, K and then E) until you feel ready to switch to a new word or until you drift off to sleep.
It’s popular on Instagram and TikTok, but does “cognitive shuffling” have any basis in science? Where did this idea come from?
The cognitive shuffling technique was made famous by Canada-based researcher Luc P Beaudoin more than a decade ago, when he published a paper about how what he called “serial diverse imagining” could help with sleep.
One of Beaudoin’s hypothetical examples involved a woman thinking of the word “blanket”, then thinking bicycle (and imagining a bicycle), buying (imagining buying shoes), banana (visualising a banana tree) and so on.
Soon, Beaudoin writes, she moves onto the letter L, thinking about her friend Larry, the word “like” (imagining her son hugging his dog). She soon transitions to the letter A, thinking of the word “Amsterdam”: and she might very vaguely imagine the large hand of a sailor gesturing for another order of fries in an Amsterdam pub while a rancid accordion plays in the background.
Sleep soon ensues. The goal, according to Beaudoin, is to think briefly about: a neutral or pleasant target and frequently [switch] to unrelated targets (normally every 5-15 seconds). Don’t try to relate one word with another or find a link between the words; resist the mind’s natural tendency toward sense-making.
While the research into this technique is still in its infancy, the idea is grounded in science. That’s because we know from other research good sleepers tend to have different kinds of thoughts in bed to bad sleepers.
People with insomnia are more focused on worries, problems, or noises in the environment, and are often preoccupied with not sleeping. Good sleepers, on the other hand, typically have dream-like, hallucinatory, less ordered thoughts before nodding off.
Sorting the pro-somnolent wheat from the insomnolent chaff
Cognitive shuffling attempts to mimic the thinking patterns of good sleepers by simulating the dream-like and random thought patterns they generally have before drifting off to sleep.
In particular, Beaudoin’s research describes two types of sleep-related thoughts: insomnolent (or anti-sleep) and pro-somnolent (sleep-promoting) thoughts.
Insomnolent thoughts include things such as worrying, planning, rehearsing, and ruminating on perceived problems or failings. Pro-somnolent thoughts on the other hand involve thoughts that can help you fall asleep, such as dream-like imagery or having a calm, relaxed state of mind.
Cognitive shuffling aims to distract from or interfere with insomnolent thought. It offers a calm, neutral path for your racing mind, and can reduce the stress associated with not sleeping. Cognitive shuffling also helps tell your brain you are ready for sleep.
In fact, the process of “shuffling” between different thoughts is similar to the way your brain naturally drifts off to sleep. During the transition to sleep, brain activity slows. Your brain starts to generate disconnected images and fleeting scenes, known as hypnagogic hallucinations, without a conscious effort to make sense of them.
By mimicking these scattered, disconnected, and random thought patterns, cognitive shuffling may help you transition from wakefulness to sleep. And the preliminary research into this is promising. Beaudoin and his team have found serial diverse imagining helps to lower arousal before sleep, improve sleep quality and reduce the effort involved in falling asleep.
However, with only a small number of research studies, more work is needed here.
It didn’t work. Now what?
As with every new strategy, however, practise makes perfect. Don’t be disheartened if you don’t see an improvement straight away; these things take time. Stay consistent and be kind to yourself.
And what works for some won’t work for others. Different people benefit from different types of strategies depending on how they relate to and experience stress or stressful thoughts.
Other strategies to help create the right conditions for sleep include:
-keeping a consistent pre-bedtime routine, so your brain can wind down
-watching your thoughts, without judgement, as you lie in bed
-writing down worries or to-do lists earlier in the day so you don’t think about them at bedtime.
If, despite all your best efforts, night time thoughts continue to impact your sleep or overall wellbeing, consider seeking professional help from your doctor or a trained sleep specialist.
