Cognitive Shuffle
For most of my adult life, I have struggled with sleep. I know I am not alone in that, a lot of folks I work with also struggle with sleep. In the last year, I have added a new tool for the times when sleep is a bit elusive: the cognitive shuffle. Truthfully, I learned this technique on TikTok, so was a bit hesitant to share it, as I was unsure if there was evidence to back it. Lo and behold, this is based in research!
This cognitive shuffle technique was developed by Luc P. Beaudoin, PhD during his undergraduate studies in 1989 and he has since completed numerous studies seem to provide some evidence for the technique’s efficacy (Yasharoff). This technique gained popularity via TikTok in 2024.
There are a couple different ways to do the cognitive shuffle technique. I will give you instructions for how I have been using this technique and provide resources for articles that offer instructions for different ways to complete this technique.
How to start - begin when you are in bed (or wherever else you sleep) trying to fall asleep
Think of a noun, any noun (example: “Boat”)
Identify the first letter of the noun you thought of (example: since the noun is boat, the letter is “B”)
Try to think of as many other nouns that you can that begin with the letter (example: “bat,” “bath,” “baseball,” “buzzer,” etc.)
When you think of each word, don’t just think of the word, but try to visualize the word before moving onto the next one.
If you are unable to think of more words or get bored with a letter, move onto a different letter (example: “bento box,” “elephant,” “eye,” “eel,” “eggs,” etc.)
Hopefully, you’re asleep!
As we fall asleep, our thoughts naturally become less organized as our brains prepare for all the work they do while we sleep. This technique is a way to mimic that process, to cue our brains that we are ready for sleep. You can find more articles that offer alternative ways to practice this technique: here and here and here.
This technique is not 100% guaranteed, but is something you can add to your toolbox on those restless nights. It should also be noted that if you have sudden changes in your sleep or are consistently struggling with sleep, it is recommended you discuss your sleep with your doctor to make sure there is not a medical cause and to explore more long-term options.
As always, take what is helpful and leave the rest. I hope you have the week you need.
Yasharoff, Hannah. “How to Try the Viral ‘Cognitive Shuffling’ Hack for a Better Night’s Sleep, According to Psychology Experts.” Women’s Health, 26 July 2024, www.womenshealthmag.com/health/a61580910/cognitive-shuffling.
