Doctor Amir Khan's Sleep Solution for the Clock Change Weekend
As the clocks prepare to spring forward this Sunday, people across the nation are bracing for the annual loss of an hour in bed. However, ITV's Doctor Amir Khan has shared a simple, medically approved method to drift back to sleep effortlessly, ensuring you don't have to sacrifice precious rest.
The Cognitive Shuffling Technique Explained
Speaking on the podcast No Appointment Necessary, Doctor Amir Khan introduced cognitive shuffling as a powerful tool for those who wake up too early or struggle to fall back asleep. "If you really want a helpful technique to get off to sleep, there's this thing we use in medicine called cognitive shuffling," he told co-host Cherry Healey. "Cognitive shuffling just gives your brain random things to think about that aren't stressful and can be quite calming."
He recommends starting with the alphabet: begin with the letter A, think of all names beginning with A, then move to B, C, and so on. "I promise you, you won't get past E or F. You'll be asleep," he assured, noting that feedback from those who've tried it has been incredible.
How Cognitive Shuffling Works
This sleep-onset technique quiets a racing mind by shifting thoughts from logical, anxiety-driven thinking to random, unrelated imagery. It helps the brain focus on disjointed items, mimicking the natural dreamlike states that occur just before falling asleep. By breaking the cycle of overthinking, it triggers the parasympathetic nervous system, promoting relaxation and sleep.
Many people have praised the method online. One commenter said, "Yes. Honestly, it works! Shuts your brain off to the millions of other things we shuffle round our heads." Another shared, "We call this the alphabet game in our house. I’ve done it since I was a child, and do it with my own kids... before long everyone is sleepy." A third added they use it with categories like musicals or animals to drift off quickly.
Practical Advice for Sleep Challenges
While cognitive shuffling is ideal for occasional sleep disruptions like the clock change, Doctor Amir Khan advises that persistent sleep issues may require medical attention. If you regularly struggle with sleep, it's wise to consult your GP to rule out underlying conditions. Always seek professional advice for health concerns.
This weekend, as the clocks officially go forward, test out this technique to potentially gain an extra hour or two of rest. Whether you're dealing with the time change or general insomnia, cognitive shuffling offers a simple, effective way to improve sleep quality without stress.
