If you’re having trouble catching those elusive zzz’s, you are not alone. Roughly 1 in 3 adults worldwide have insomnia, which we know can lead to a whole slew of things that negatively impact our health. Which is probably why social media is full of various hacks the promise a better night’s sleep.
Recently Denver-based board-certified dermatologist Dr. Scott Walter made a video touting the efficacy and benefits of “cognitive shuffling,” which he said was an “absolute game changer” for his own sleep schedule.
In the clip, Dr. Walter described cognitive shuffling as “a way to rearrange or reorganize your thoughts similar to shuffling a deck of cards — basically, distracting your mind from conscious thought patterns that may keep you awake.”
The “simple mental exercise” can be done in a number of ways.
“One is just thinking of random words or objects that have nothing to do with each other,” Walter said. “For example, cow, leaf, sandwich, butter, liver, things like that — just random words that make no sense.” Apparently there’s even an app out there called MySleepButton that will feed you random words to form a picture in your mind.
Alternatively, if you “don’t like random,” you could also pick a letter of the alphabet, and start counting your heartbeat. After every eight beats, you’ll think of a word that begins with that letter.
@denverskindoc Stitch w/ @sidneyraz say goodbye to the Sunday Scaries and fall asleep quickly with this doctor approved sleep hack! #sleephack #todayilearned #wishiknew #howtofallasleepfaster #cognitiveshuffling #cognitiveshuffle #sleephelp #doctor #medicine #sleep #sundayscaries #doctorhack #fallingasleep #anxiety ♬ original sound – Dr. Scott Walter | Derm
Walter went on to explain that cognitive shuffling is so effective because in addition to distracting your brain, it ““mimics what are called microdreams, which occur during the transition to sleep, [letting] your brain know, hey, it’s safe to fall asleep.”
Pasha Marlowe, MFT, who also improved her sleep routine with cognitive shuffling, posted her own TikTok claiming that it “interrupts the processes of memory, scheduling and problem solving.
She also explained a slightly different process, saying you could take a word and think of as many words as you can that also begin with the same letters in your chosen word. Her example was the word “PUMPKIN,” and beings listing out “prince, pie, peanut butter, product,” and so on. Then she might go onto the letter “U” and start naming things that start with that letter…you get the idea. Multiple resources recommend following this particular strategy.
Luc Beaudoin, cognitive scientists and creator of MySleepButton, told The Guardian that the hack is superior to the traditional insomnia-busting tactics like counting sleep because the former are so “boring” that virtually any other thought, including worries, will be perceived by the brain as “more compelling.”
But with cognitive shuffling, there’s enough gameplay and “nonsense” involved to distract our hypervigilant cortex from perceiving potential threats just long enough for us to drift off.
Cognitive shuffling isn’t without its limitations. The MySleepButton site says that this method is not effective under the follow conditions:
- You are too tired to conjure up words, but not drowsy enough to fall asleep. (For example, when you wake up in the middle of the night.)
- You don’t like to think deliberately when you are trying to fall asleep.
- You find it difficult to come up with words that start with a given letter, despite practice.
- You find spelling tedious.
For these instances, the site says you can lay back while MySleepButton does the work for you. Or, you could try a few other proven hacks, found here and here.