For those who lie awake at night with a racing mind, a technique known as cognitive shuffling is gaining attention as a natural way to encourage sleep. Invented by an academic and popularised on social media, the method involves thinking of a random, emotionally neutral word and then generating as many words as possible starting with its first letter, visualising each one before moving on to the next letter.
The technique was developed over 15 years ago by Luc P Beaudoin, an adjunct professor at Simon Fraser University in Canada, based on his theory of 'somnolent information-processing'. This theory suggests that people with insomnia often get stuck in worrying thought patterns that keep the brain alert, and that these can be countered with neutral, random imagery that helps the brain feel 'safe' enough to sleep.
Beaudoin and his colleagues tested cognitive shuffling in a 2016 study of 154 university students struggling to sleep. One group used an app that voiced random words, while another journaled about worries. The shuffling approach was found to be just as effective at improving sleepiness and had the advantage of being done in bed.
Experts explain that cognitive shuffling works by diverting attention away from intrusive thoughts. Alanna Hare, a sleep medicine consultant at Royal Brompton Hospital in London, describes it as 'super somnolent', deploying a push-and-pull mechanism that both pulls you towards sleep and quietens worries. Eleni Kavaliotis, a registered psychologist and sleep researcher at Monash University, adds that it mimics the scattered, disconnected thought patterns the brain naturally generates as you fall asleep, known as hypnagogic mentation or 'micro-dreams'.
Many users report success with the technique. One user noted that while it does not guarantee instant sleep, it has made a significant difference over a year of use, even helping to fall back asleep after waking in the night. With hundreds of videos on social media recommending cognitive shuffling, it is becoming a popular tool for those seeking to banish nighttime anxiety.
