Many people in the UK struggle with insomnia, with about one in three experiencing regular sleep difficulties, according to the NHS. While occasional poor sleep is not harmful, chronic sleep deprivation can increase the risk of serious conditions such as diabetes and heart disease.
Dr Scott Walter, a dermatologist, has shared a technique he calls 'cognitive shuffling' to help people fall asleep quickly without medication. In a TikTok video, he described it as a 'light switch moment' for him.
The method involves distracting the mind from conscious thought patterns that keep you awake. One approach is to think of random, unrelated words, such as 'cow, leaf, sandwich', and repeat them in your head until you drift off.
For those who find this too demanding, Dr Walter suggests an alternative: pick a letter of the alphabet, count your heartbeat, and every eight beats think of a word starting with that letter. This mimics 'micro dreams' that occur when falling asleep, signalling to the brain that it is safe to sleep.
The doctor emphasises that this technique does not involve supplements, hot showers, or reading. It is a simple mental exercise that reorganises thoughts, similar to shuffling a deck of cards.
