Can cognitive restructuring unlock a better night’s sleep?
Struggling to fall asleep? You’re not alone. After a long day of work, family, and life admin, switching off isn’t always easy. But there’s a new trend making waves that could help – cognitive restructuring. Many people swear by this trick to fall asleep faster. But is it for real? We spoke with Dr Hamish Black, nib Medical Advisor, to help us understand the science behind this slumber strategy.
What is cognitive restructuring?
Cognitive restructuring – also known as cognitive shuffling – is a technique for breaking negative thought patterns by distracting your mind with random, stress-free thoughts. The idea is simple: by thinking of unrelated words or images, your brain stops focusing on worries that keep you awake. This helps your brain shift from an active, alert state to a more relaxed, sleep-ready state. First introduced in 1989, it has recently gained popularity, especially on social media.
It works by ‘shuffling’ through random words or images (which is why those on TikTok often refer to it as cognitive shuffling), keeping your brain too busy to dwell on stress. A similar technique is used in the military to help soldiers rest between missions, which is why some call it a ‘military sleep hack.’
“After years of working in busy hospitals, I know that every extra minute of sleep is important for brain function,” says Hamish. “If this method helps you let go of stress and sleep better, it’s worth a try.”
Cognitive shuffling for starters
Want to try it out? Here are three easy cognitive shuffling techniques to start with:
1. Word shuffling:
Pick a random word – say, ‘apple’.
Then think of other words that start with the same letter, like ‘ant’ and ‘astronaut'.
Continue shuffling through words until you feel your mind start to relax.
2. Image shuffling:
Picture a series of unrelated images, like a beach, a cat and a bicycle.
Let your mind wander from one image to the next without focusing on any single thought.
Keep shuffling between images to distract your brain from stress and promote relaxation.
3. Story shuffling:
Make up a silly story in your head.
For example, imagine a dog riding a skateboard, then a bird wearing a hat.
Keep the story light and random to prevent your mind from focusing on stressful thoughts.
Frequently asked questions about cognitive shuffling
Already interested in trying this popular sleep hack? Here are some of the most common questions you’re probably already asking yourself:
Does cognitive shuffling work for everyone?
Cognitive shuffling might not work for everyone. For some people, trying to think of new random words or images might make them feel more awake. If you don’t find it effective, try other relaxation techniques like deep breathing or calming music.
How long does it take for it to start working?
Like getting to sleep on any other night, the time it takes for cognitive shuffling may vary from person to person. In fact, it’s likely to vary from night to night.
Can kids try cognitive shuffling?
While cognitive shuffling may work with children, the trick is trying to find a method that doesn’t hype them up or get them excited. Randomised stories where you have them close their eyes and visualise changing settings might be the best way to try this technique with kids.
Which type of shuffling is better?
There’s no research into the most effective type of cognitive shuffling – it all comes down to a personal preference. Maybe you find spelling tedious, or maybe you’re not very good at visualising different things. The real trick is finding something that works for you, so try a few different methods and see how you’re sleeping.
Does it work better for some people?
There are lots of reasons cognitive shuffling might work better for some people. You might be a visual thinker, or you might be anxious and spend a lot of time following racing thoughts. It can come down to a lot of different factors like how you like to fall asleep. If you don’t like to think deliberately when going to sleep, then this might not be for you.
Do you need to practice shuffling?
Anecdotally, some people report that they get ‘better’ at this over time. This may be the result of creating a routine that acts as a signal to your brain that it is time to go to sleep, which may improve over time, however more research is required.
So, does it really work?
While early research suggests that may be a helpful tool for people struggling to sleep, more research is needed to confirm its effectiveness. “If you’re struggling to sleep, there’s no harm in trying it,” says Hamish. “If it works for you, that’s great!"
However, “If there are other reasons you can’t get to sleep, like restless leg syndrome, sleep apnoea, or mental health challenges, you might need to speak to a doctor to get some expert advice on your condition.”
There’s more than one way to get a good night’s sleep
Cognitive shuffling is just one way to improve sleep. For more expert-backed techniques, check out the Sleep Ninja app by nib foundation partner, the Black Dog Institute.
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.