If you’ve ever found yourself staring at the ceiling at 2 a.m., you’re not alone. Studies suggest that around one in three adults in the UK deal with sleep difficulties, and about 12% of Americans have been diagnosed with chronic insomnia, according to the American Academy of Sleep Medicine.
Poor sleep can stem from several factors, including:
- Stress or anxiety before bed
- Late-night caffeine or alcohol
- Chronic pain or health conditions
- Excessive screen time or “doomscrolling”
- Irregular sleep schedules
According to Harvard Health Publishing, getting enough quality sleep supports mental clarity, immune function, and emotional balance. When sleep problems persist, they can affect overall health — but a simple mental trick may help reset your rest routine.
What Is Cognitive Shuffling?
Cognitive shuffling is a sleep technique designed to gently distract your brain from racing thoughts and ease it into a relaxed state — similar to how your mind drifts before you fall asleep.
We’ve all been there (Andrii Lysenko/Getty Stock Image)
The concept was first developed by Dr. Luc Beaudoin, a cognitive scientist at Simon Fraser University, and later popularized by Dr. Amir Khan, an NHS GP and TV health expert.
Dr. Khan explained on This Morning and his podcast No Appointment Necessary that this “medically proven” method helps people fall asleep faster by giving the brain something calm and non-stressful to focus on.
“It just gives your brain random things to think about that aren’t stressful and can be quite calming,” Dr. Khan said.
Related Posts
How to Practice Cognitive Shuffling
Here’s how you can try the technique yourself:
- Get comfortable — Lie down in a dark, quiet room.
- Start with a letter — Pick a letter of the alphabet, such as A.
- Name random words — Think of all the words or names beginning with that letter (e.g., apple, airplane, Amanda).
- Move to the next letter — After a few, switch to B, then C, and so on.
- Stay relaxed — Don’t worry if your mind wanders — that’s the point!
This low-effort exercise mimics the natural “mental wandering” that occurs during the early stages of sleep, helping your mind disengage from anxious or stressful thoughts.
Why It Works — The Science Behind It
According to research from Simon Fraser University, cognitive shuffling may help recreate the drowsy state between wakefulness and sleep known as the hypnagogic phase. During this time, your brain shifts from logical thinking to more random, dream-like thought patterns.
By deliberately thinking of unrelated, harmless words, cognitive shuffling:
- Distracts the mind from stress or problem-solving
- Reduces mental alertness
- Promotes relaxation and drowsiness
A 2015 study published in the Journal of Behavioral Sleep Medicine found that mental imagery and non-linear thought patterns can effectively shorten the time it takes to fall asleep.
Late night doomscrolling can affect your sleep quality (Justin Paget/Getty Stock Image)
What People Are Saying
Many people who have tried Dr. Khan’s advice on social media reported positive results. Some even customize the technique — naming:
- Fruits and vegetables
- Countries or cities
- Animals
- Male or female names
“I have started doing this and it helped me,” one follower commented on Dr. Khan’s Instagram post.
While it might not work for everyone, experts agree that non-stimulating, structured mental routines like cognitive shuffling are safe and can support healthier sleep habits.
Additional Ways to Improve Sleep Naturally
If you want to enhance the effect of cognitive shuffling, combine it with these evidence-based sleep hygiene tips recommended by the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH):
- Keep a consistent bedtime and wake-up schedule.
- Avoid caffeine, alcohol, or heavy meals before bed.
- Limit blue light exposure from phones or TVs at least an hour before sleep.
- Try relaxation techniques like deep breathing or progressive muscle relaxation.
- Keep your room cool, dark, and quiet.
For more helpful wellness reads, explore Viralsensei’s guides on why you should avoid shaving sensitive areas, the science behind procrastination, how diet affects mental health, and natural ways to boost your immune system.
The Takeaway
Cognitive shuffling isn’t a miracle cure for insomnia — but it’s a safe, easy, and scientifically supported way to help quiet your mind and make drifting off less stressful.
If sleepless nights are affecting your daily life, it’s always best to talk to a doctor or sleep specialist. But for many, this simple letter-based mental exercise can make bedtime a little easier — and a lot calmer.
External References
- American Academy of Sleep Medicine
- Harvard Health Publishing – Sleep and Health
- Centers for Disease Control and Prevention – Sleep Hygiene
- National Institutes of Health – Sleep Disorders
- Simon Fraser University – Cognitive Shuffling Research
Disclaimer
This article is for informational purposes only and does not constitute medical or professional advice. Always consult a qualified healthcare provider before following any new health or sleep routines.
