Try this technique to calm your busy mind
Struggling to fall asleep is its own particular kind of torture. The tossing, the turning, the way anxiety builds as you check the clock…
If this sounds familiar, you’ve probably tried everything to help induce sleep. Wind-down routines, sleepy teas, reading until your eyes droop. But if these techniques haven’t worked, don’t despair. Another technique is getting some great results for insomniacs: cognitive shuffling.
Coined by Dr Luc Beaudoin, cognitive shuffling is kind of like mentally shuffling a deck of cards. You pick a letter — such as ‘j’ — and then think of 6-8 words that start with this letter — jelly bean, jam, jump, juice, jolly, Jamaica. Then, pick another letter and repeat the cycle. This game distracts a busy mind and helps you drift off to sleep. It’s ideal for people who are prone to ruminating at night.
If you’re curious about cognitive shuffling, it’s easy to try — and flexible enough to adapt to your own mind.
Keep it light and random
The more random and disconnected your words are, the better.
Avoid emotional triggers
If a word sparks a memory or feeling, gently move on.
Don’t try too hard
Like sleep itself, this technique works best when you’re not forcing it.
Give it a few nights
It might feel a little unusual at first. Try it a few times before deciding if it works for you.
Think of it as one tool of many
It’s not a cure-all — but part of your wider sleep toolbox.