How cognitive shuffling can quiet racing thoughts at bedtime
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Is a busy mind at bedtime making it hard to get the rest you need? Learn what cognitive shuffling is and get a step-by-step guide for how to use it to improve your sleep.
Have you ever had a wake-up call at the crack of dawn, so you get in bed early, determined to get eight hours, but then your brain decides to run through everything you need to do for the rest of your entire life instead? And as the hours tick on, instead of getting more tired, you just become more awake because now you’re fixated on how little sleep you’re going to get? It’s happened to the best of us.
Getting caught in a cycle of overthinking at night can be one of the most frustrating situations. But there’s a technique out there called cognitive shuffling that may help calm your thoughts and prepare your mind for sleep.
If you find it hard to “turn off” at night, this method could be a game-changer in improving your sleep game. Let’s shuffle over to the next paragraph and learn more.
What is cognitive shuffling?
Sadly, cognitive shuffling is not the latest dance trend (but there’s still time). It is, however, a technique that’s designed to help us fall asleep by gently distracting our mind with random and simple thoughts and images.
Our brains naturally “shuffle” back and forth between one random thought and another. At night, we can do this with overwhelming and stimulating thoughts. But, with cognitive shuffling, the goal is to focus on calm, neutral ideas to keep our mind lightly distracted from racing thoughts, worries, and future plans.
This process mimics the natural way our brains drift off as we fall asleep, helping to ease the transition from wakefulness to rest. Many of us try to force our minds to go completely blank when we’re falling asleep, which usually only makes us wake up more. Cognitive shuffling gently steers our thoughts in a direction that encourages sleep without overthinking the process.
Dr. Luc Beaudoin, a cognitive scientist, developed this technique while researching how the brain transitions to sleep. His findings revealed that as we’re about to doze off, our thoughts naturally become less structured and more random. After he found this out, he came up with this method to help speed up this process by nudging our brains into that disorganized, dreamy state earlier.
Here’s how to try cognitive shuffling yourself:
Start off by picking a simple word like “door” or “lamp.”
Next, break it down by focusing on each letter of that word and thinking of other words that start with that letter. If you choose the word “lamp,” you could think of “lemon,” “ladder,” “laptop,” etc. Once you can’t think of any other “l” words, move onto “a” words, then “m” words, and then “p” words.
Keep going until the randomness of this mental exercise gradually makes you lose focus.
Why cognitive shuffling may help you sleep
Right before we zonk out, our thoughts usually become scattered and random. Disconnected images and fleeting nonsensical (or unhelpful) ideas typically pop into our head. This is our brain’s way of transitioning from wakefulness to sleep.
As cognitive shuffling mimics this natural process it interrupts our tendency to focus on stimulating thoughts and worries when it’s time to settle down. Instead, it steers our thoughts in a different direction by giving our brain something not-so-stressful to focus on which can help us sleep better.
This method may also work because the emphasis is not about stopping our thoughts but about changing the direction of them. It’s kind of like giving the brain a gentle nudge toward calmer territory, without the pressure of “getting it right.”
Here are some of the ways cognitive shuffling can be effective:
It keeps our mind lightly occupied: Instead of letting your brain spin out of control, cognitive shuffling gives it something harmless to do. This can prevent you from overthinking and may allow you to relax naturally.
It mimics the way the brain naturally falls asleep: The randomness of the words and thoughts mirrors the fragmented way your mind functions when you drift off to sleep. By mimicking this process, it can help you to transition sooner into this dreamy state.
It reduces nighttime anxiety: By shifting your focus away from stress, cognitive shuffling may lower the mental barriers that can keep you wired.
It’s simple and accessible: The great thing is you don’t need any special tools or training to do this exercise. All you need is a few minutes of quiet practice in bed.
How to use cognitive shuffling to improve your sleep
Wouldn’t it be nice if all you had to do was recite a few words and then you immediately lost consciousness? Unfortunately though, this is not how cognitive shuffling works.
This technique is designed to help your brain relax by giving it something light and neutral to focus on. But that doesn’t mean it works right away. It’s usually more of a slow and gradual process which, like any new habit, may take a little practice to get used to.
If you’re starting cognitive shuffling and not seeing a difference right away, try to be patient with yourself and stay consistent. Everything new takes time, so give yourself some grace.
And to help you get started, here’s a step-by-step guide you can follow.
1. Get comfy and cozy in your bedroom
Create the best environment for sleep by making your space calm and inviting. Dim the lights, put away your phone, and surround yourself with your favorite pillows. The more relaxed you feel, the easier it will be for you to let your mind follow. If you struggle with making this environment for yourself, here are six tips that can help.
Try this: If you get easily distracted by sounds, maybe turn on a fan or invest in a sleep noise machine to help you drown out all those annoying outside car honks.
2. Choose a simple, neutral word
There’s no need to impress anyone with a big, fancy word that shows your intelligence. Go easy on your brain and start with a simple and familiar word.
Usually, the best words are things you encounter in everyday life, like “chair,” or “water.” Also, try not to get your mind racing with words that could trigger strong memories or emotions.
Try this: To not bore yourself, choose different words each night. Maybe think of an object you saw that day and go from there.
3. Break the word into letters
Once you pick your word, think of other words that begin with the same letter. So, if you chose the word “table,” here are some options you could think of:
T – Tree, train, towel
A – Apple, arrow, ant
B – Book, bottle, balloon
L – Lint, lilly, lamp
E – Eagle, egg, elephant
Try this: Go at your own pace. This isn’t a race. If you run out of ideas for one letter, just move on to the next.
4. Let go and let your mind drift
If you lose track of where you are or forget the word you started with, that’s completely fine. The goal isn’t to win “most focused person at 3am,” it’s to let go and to allow your thoughts to drift.
Try this: Be kind to yourself (here are 20 tips to help). Sometimes late at night we can think some nasty thoughts about ourselves. But remind yourself that this is a new method you’re trying out and everything new takes time.
💙 Consider listening to Elisha Goldstein’s session Releasing Anxiety if you’re having a hard time letting go and giving over to this exercise.
5. Repeat if needed
If you’re still up after going through one word, try not to get mad at yourself. But instead just start again with a new word. It’s not always going to work on the first try, and that’s okay. Keep going and don’t judge yourself.
Try this: If you get distracted or stressful thoughts come up, remind yourself to take a breath and then gently bring your focus back to the shuffling exercise.
6. Try this technique to drift back to sleep
Sometimes even the best wind down routines can’t prevent you from waking up in the middle of the night. If you find yourself wide awake at 3am try cognitive shuffling again.
Try this: First things first, try not to look at your phone when you wake up in the middle of the night. This can wake you up even more.
💙 Listen to Chibs Okereke’s session Unwind Into Sleep if you’re wide awake even after a few rounds of cognitive shuffling.
Cognitive shuffling FAQs
Can cognitive shuffling help with chronic insomnia?
Sadly, cognitive shuffling is not a cure all for sleep issues like chronic insomnia. But it can help you with some sleep disruptions by gently distracting your brain. This distraction then can lower the mental chatter that makes it hard for you to relax at night.
If you’ve been struggling with long-term insomnia, consider talking to a doctor to explore your options as this technique might not be the magic potion that you’re looking for.
But if you’re looking for something to complement your sleep routine or make it a little less stressful to fall asleep, cognitive shuffling might be your new bestie. Here are some sleep strategies that go well with this method:
Practicing relaxation techniques (here are 12 we like)
Creating a calming bedtime environment
Limiting screen time before bed
Practicing good sleep hygiene (start with these 10 tips)
What is the best time to start cognitive shuffling during the night?
The great thing about cognitive shuffling is that it can really be done at any time and as often as you would like. Typically, the best time to start cognitive shuffling is as soon as you want to drift off.
Try to start right away once you’re settled in your bed. By doing this, you can gently ease your brain into relaxation before any anxious thoughts have a chance to pop up and say hello.
And if you find yourself lying awake and can’t fall back asleep, this method can provide a quiet, non-intrusive way to calm your mind without you having to get out of bed.
How do you do the cognitive shuffle DIY technique?
Some people find guided apps are the best way to break into the cognitive shuffling experience. But the DIY version of this technique is pretty simple and you can do it without anything other than your mind.
Here’s how it works:
First, choose a neutral word.
Then, break it down letter by letter.
After that, think of other words that start with each letter. (If your word is “piano,” you could think of “pear,” “plant,” and “pen” for the letter P. Then once you’re done, move on to the letter I.)
This process distracts your brain just enough to prevent you from overthinking, and allows you to slowly settle down naturally. And if your mind drifts, that’s completely fine. In fact, drifting off means it’s working. The key is to let go and approach this process with ease and without perfection.
Can children use cognitive shuffling to fall asleep?
Kids can struggle to wind down at bedtime, especially if they’re feeling restless or anxious. If this is the case for your kid or a kid you know, consider cognitive shuffling. This method can help provide them with a playful and gentle way to help their minds relax.
Children tend to have short attention spans though, so try to keep it light and engaging if you do this technique. Choose simple and familiar words to spark their curiosity without overstimulating them.
Maybe even turn it into even more of a game for them and ask them to imagine silly objects that start with each letter. This not only makes bedtime feel less stressful, but it also creates a fun ritual that they can look forward to.
How long does it usually take to see results from cognitive shuffling?
The time it takes to notice results will vary from person to person and from night to night. Sometimes it may take you one word before you find yourself dozing off, while other times it could take several — or even not work at all. This isn’t a magic cure all technique, but a gentle practice to try and calm your overactive mind at night.
If its taking you longer (or not working at all), try to be patient with yourself, and remember that it’s a process. Over time, cognitive shuffling can help you reduce your anxiety around falling asleep.
But if you still find it isn’t working, consider pairing it with other relaxation techniques, like deep breathing exercises for sleep — here are eight to try.
Calm your mind. Change your life.
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