Cognitive shuffling: A sleep technique helping anxious minds switch off

A sleep method known as cognitive shuffling is gaining attention for helping people, especially anxious overthinkers, fall asleep by occupying the mind with random, neutral imagery.

The technique, developed over 15 years ago by Luc P Beaudoin, an adjunct professor at Simon Fraser University in Canada, involves visualising objects starting with the letters of a random word, such as "cake." Users move through each letter, imagining items like "car," "carrot," or "cottage," effectively distracting the mind from intrusive thoughts.

Beaudoin's method, also called serial diverse imagining, is designed to mimic the natural mental patterns that occur at the boundary between wakefulness and sleep, known as hypnagogic mentation. Researchers say the approach can reduce the impact of anxiety-inducing thoughts and help the brain feel "safe" enough to sleep.

A 2016 study involving 154 university students showed that using an app to guide cognitive shuffling improved sleep quality as effectively as traditional journaling methods, while allowing participants to practice it while lying in bed.

Sleep experts have described cognitive shuffling as "super somnolent," combining a push-and-pull effect on the brain that encourages sleep while quieting worries. Experts advise users to stick to emotionally neutral words and avoid topics like politics or work, which could stimulate the mind.

Although the technique is not a universal solution, it has become popular on social media, with hundreds of videos demonstrating the method. Researchers hope further studies will clarify its effectiveness for occasional sleepers and those with clinical insomnia.

Sleep specialists emphasise that while cognitive shuffling can be a helpful tool, chronic sleep problems may require medical consultation and a combination of strategies, including mindfulness and cognitive refocusing.