Are you struggling to achieve better sleep? Sign up for CNN’s Sleep, But Better newsletter series. Our seven-part guide is packed with helpful hints aimed at helping you achieve the restful nights you deserve. In a quest for better sleep, Dr. Luc Beaudoin, a cognitive scientist with nearly 40 years of experience, discovered a unique technique he calls cognitive shuffling.
Dr. Beaudoin, who originally faced difficulties falling asleep on Sunday nights during his undergraduate studies, found inspiration in a cognitive psychology class. He became intrigued by a professor’s theory regarding visual motion detection, which refers to the brain's ability to perceive and process motion based on changing patterns of light on the retina. He thought, “If I can understand the human brain’s ‘sleep onset control system,’ I could devise a method to trick the brain into falling asleep.”
By 2009, after experiencing another bout of insomnia, Beaudoin solidified his findings into what he named cognitive shuffling. This innovative approach dramatically improved his sleep, leading to amazement from his girlfriend (now his wife), who noted how quickly he would drift off. “I felt I was onto something important,” he shared, prompting him to further explore the intricacies of the sleep onset control system.
Cognitive shuffling involves a simple yet effective mental exercise. You conjure random, impersonal, and non-emotionally charged words. For each letter of a chosen word, you think of as many corresponding words as possible for five to eight seconds before moving on to the next letter. For example, for the word “piano,” you might think of “Pear, parachute, Paul, pirouette” and so forth.
Dr. Fariha Abbasi-Feinberg, a sleep medicine physician at the Millennium Physician Group, emphasizes that while this technique may not appear calming, it effectively diverts your mind from stressors, helping you reach a more relaxed mental state. “You cannot force yourself to sleep. You have to allow yourself to sleep,” she advises, noting that she often recommends cognitive shuffling to her patients experiencing sleep issues.
Despite limited research specifically targeting cognitive shuffling, its underlying principles align with established concepts in cognitive neuroscience and sleep psychology. Dr. Leah Kaylor, a clinical psychologist, explains that the technique is based on studies reviewed by Beaudoin and others, published in the journal Sleep Medicine Reviews in April 2020. Cognitive shuffling not only distracts from worries but also mimics natural sleep onset patterns, which often include “microdreams” and fragmented thought processes.
Dr. Beaudoin explains that engaging in random, disconnected thinking may help replicate this natural state, cueing the brain that it is safe to fall asleep. “We think there’s a positive feedback loop in the brain,” he states, where microdreams signal the brain that it’s time to sleep.
In 2016, Beaudoin conducted a study on cognitive shuffling with a sample of 154 college students, primarily female. Participants were assigned to different groups, including one that practiced cognitive shuffling through a method known as the serial diverse imagining task (SDIT). Results indicated that those in the SDIT group experienced better sleep quality and reduced difficulty in falling asleep.
Future research is planned to compare cognitive shuffling with other mental visualization techniques, further exploring its efficacy.
To practice cognitive shuffling, there are no strict rules regarding the number of words or time spent. The words don’t need to relate logically; controlling randomness can reduce effectiveness. Typically, individuals report falling asleep within 5 to 15 minutes. However, those who are stressed or prone to overthinking may take longer.
If you find yourself engaged in cognitive shuffling for more than 20 minutes without success, it may be wise to get out of bed and engage in a calming activity for 20 to 30 minutes before attempting to sleep again. Experts recommend trying this technique several nights consecutively to gauge its effectiveness.
While cognitive shuffling can be a useful tool for better sleep, it is not a substitute for proper sleep hygiene. Maintaining regular sleep and wake times, establishing a bedtime routine, and creating a quiet, dark, and cool sleep environment are crucial for optimal sleep. Dr. Beaudoin reminds us that habits like consuming caffeine before bed can hinder the effectiveness of cognitive techniques.
In conclusion, cognitive shuffling offers a compelling approach to improving sleep quality. By incorporating this technique into your nightly routine, alongside healthy sleep practices, you may find yourself on the path to achieving the restorative sleep your body needs.
