Cognitive Shuffling: A Mindful Approach to Better Sleep

A Technique to Trick Your Brain into Falling Asleep

• Developed by Dr. Luc Beaudoin, a cognitive scientist and adjunct professor of education at Simon Fraser University
• Found inspiration in a cognitive psychology class and a professor’s theory on visual motion detection
• Introduced in 2009 as a technique to help with insomnia and improve sleep quality

How Cognitive Shuffling Works

• A systematic approach to managing random thoughts and emotions
• Involves mentally conjuring up random, impersonal, and non-emotionally charged words
• The word you pick at random, you think of as many corresponding words as you can for five to eight seconds each before moving to the next letter
• Example: The word “piano” might be associated with words like “Pear”, “parachute”, “Paul”, and so on

The Science Behind Cognitive Shuffling

• The fundamental theory behind cognitive shuffling aligns with established principles in cognitive neuroscience and sleep psychology
• It resembles natural sleep onset in terms of cognitive patterns
• Microdreams and fragmented, nonlinear thought patterns occur during the natural transition into sleep
• Engaging in random, disconnected thinking may replicate this cognitive presleep state, helping people fall asleep

Why Cognitive Shuffling Works

• Microdreams and Fragmented Thought Patterns
• Occur during the natural transition into sleep
• May cue the brain that it is safe and appropriate to fall asleep
• Positive Feedback Loop in the Brain
• Microdreams are not just a product of falling asleep
• They cue the brain that it is safe and appropriate to fall asleep
• Calming or Neutral Distraction
• Giving our brains a calming or neutral distraction can be more helpful than allowing them to find something on their own

Trying Cognitive Shuffling

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•	There is no set number of words or amount of time required.
•	The words you choose for each letter don’t have to be logically related.
•	You typically report falling asleep within around five to 15 minutes.

When to Stop Practicing Cognitive Shuffling

• Stop after 20 minutes
• Stop if you start to feel frustrated
• Try again the next night, and the night after that, before deciding whether cognitive shuffling works for you
• Don’t expect cognitive techniques to help you fall asleep if you drink a lot of coffee before bed.

Additional Tips

• Establish regular sleep and wake times
• Develop a bedtime routine involving other wind-down habits such as journaling or taking a warm shower
• Ensure a quiet, dark, and cool room
• Limited screen time before bed
• No alcohol in the few hours before sleep

Expert Insights

“Cognitive shuffling takes your mind off of your problems and your issues, and helps you get into a more relaxed state of mind.”
— Dr. Fariha Abbasi-Feinberg, a sleep medicine physician and neurologist

“If someone drinks a lot of coffee before bed, they shouldn’t expect cognitive techniques to help them fall asleep.”
— Dr. Luc Beaudoin

References
• Beaudoin, L. (2009). The role of cognitive factors in the initiation and maintenance of insomnia. • Beaudoin, L. (2016). Serial diverse imagining task (SDIT): A new cognitive technique for insomnia. • Abbasi-Feinberg, F. (Personal Communication)
What is cognitive shuffling?
• A systematic approach to managing random thoughts and emotions
• Involves mentally conjuring up random, impersonal, and non-emotionally charged words
• May help improve sleep quality and reduce insomnia
Cognitive shuffling vs. other mental visualization techniques
• The fundamental theory behind cognitive shuffling aligns with established principles in cognitive neuroscience and sleep psychology
• Additional research is needed to compare cognitive shuffling to other mental visualization techniques
Conclusion
Cognitive shuffling is a mindful approach to better sleep. It involves mentally conjuring up random, impersonal, and non-emotionally charged words, which may help improve sleep quality and reduce insomnia. While there is limited research on cognitive shuffling, it aligns with established principles in cognitive neuroscience and sleep psychology. By practicing cognitive shuffling, individuals can take control of their sleep and improve their overall well-being.