Skip Counting Sheep: Say Goodbye To Your Nighttime Anxiety With This Sleep Hack
You might have tried some of the most popular sleep hacks, from drinking the Sleepy Girl Mocktail to using sleep tech and breathing techniques. But you may not have heard of the "cognitive shuffle" method until now. Let's dig into what it is, if it works and what people are saying about it.
For more sleep hacks, see which foods you should eat before bed, how to stop getting up to go pee when you should be sleeping and why you might want to try the Scandinavian sleep method.
It used to be that counting sheep was all the rage. Thanks to social media platforms like TikTok, you can access newer sleep techniques. One that's been growing in popularity is cognitive shuffling for sleep.
Read more: Fall Asleep Fast With This Tried-and-True 5-Minute Hack
Cognitive shuffling is a cognitive behavioral therapy developed by Luc P. Beaudoin, who holds a PhD in cognitive science. The goal is to disrupt your thought patterns by focusing on words, phrases or images to help your mind relax. Focusing on random things distracts your mind from items that could cause anxiety or stress, which can disrupt your ability to fall asleep.
After getting into bed, turn off the lights, relax and focus on a word that's at least five letters long and doesn't carry any emotional value to you. To demonstrate, you could think of a bobber. Next, you'll find words that begin with each letter of the word. Starting with "B," you could do bottle, basin or bobcat.
When thinking of these words, you want to spell each one out slowly while visualizing it. This is an ideal way to reset your mind, channeling all of its focus away from the things that make you anxious while giving you peaceful reflection.
Another way to try this is to channel random thoughts. Instead of focusing on a word or phrase, allow your mind to drift, creating imagery with random words like cows, sandwiches, lights and more. Lastly, you can think of a word while focusing on your heartbeat. On your eighth heartbeat, for example, think of another word beginning with the same letter. So, if the word you chose was bread, concentrate on another word that starts with "B," such as Bronco. The key here is to keep things random.
Read more: Use This Meditation Method to Fall Asleep in 10 Minutes or Less
People who experience sleep problems and tried cognitive shuffles found successful outcomes. One Reddit user remarked it was the only thing that worked for them; the practice was enough to distract their brain, allowing them to sleep.
Dr. Scott Walker, a Denver-based dermatologist, posted on TikTok revealing the cognitive shuffle was a light-switch moment for him. He equates the practice to rearranging the thoughts in your head, similar to shuffling a deck of cards. The doctor notes in addition to distracting your mind, it creates micro dreams, which occur when you transition into sleep. This practice gives your brain the green light to go to sleep.
Struggling to fall asleep might be more common than you think. One of the best ways to relax your mind for sleep is to try the cognitive shuffle. It allows your mind to focus on random objects and letters, triggering a process similar to micro dreams, which helps your mind transition to sleep. It's been working great for doctors and others alike, so try it and see if it helps you fall asleep quicker.
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Newsweek
39 minutes ago
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Alzheimer's: Omega-3 Fatty Acids May Protect Women From Disease
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. Omega-3 fatty acids could help to protect women against Alzheimer's—with women "disproportionately impacted" by the disease compared to men. It seems there is a noticeable loss of unsaturated fats, like those that contain omega fatty acids, in the blood of women with Alzheimer's disease compared to healthy women. Scientists from King's College London came to this discovery through analysis of lipids—fat molecules that perform many essential functions in the body. They found no significant difference in the same lipid molecule composition in men with Alzheimer's disease compared to healthy men. This suggests—for the first time—that those lipids have a different role in the disease dependent on sex, according to the researchers. 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The Hill
40 minutes ago
- The Hill
Tick-borne disease spreads, causing meat, dairy allergies
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