Buzz
Who hasn't experienced a sleepless night (or nights) that just seem to drag on endlessly? When sleep eludes you, all you can focus on is the frustration of not being able to sleep. You might even find yourself constantly calculating how much rest you'll get if only sleep could come right now... or immediately. Though we know these thoughts are only making it harder to sleep, how do we stop them? According to cognitive scientist Luc Beaudoin, the solution might be a technique known as 'cognitive shuffling.'
Luc Beaudoin, from Simon Fraser University, created a method (and an app) designed to help adults replicate how children naturally drift off to sleep. Here's what Beaudoin shares on his website:
Adults live in a predominantly “left-brain” world focused on language and logic. Children, however, spend much of their time imagining and engaging in playful activities. While adults do look at plenty of images—whether videos, TV shows, movies, photos, or logos—they tend to observe them passively, often accompanied by a constant stream of inner or outer chatter.
Sleep studies have revealed that as we drift into slumber, we often encounter visual imagery and 'micro-dreams.' The variety of images that our minds conjure may actually help us fall asleep more easily.
On the other hand, staying trapped in a verbal, analytical, problem-solving mindset can significantly hinder the process of falling asleep.
In essence, we need to think less and imagine more. Avoid imagining those dull, jumping sheep, though—because that will only cause your mind to wander back to why you're struggling to fall asleep. Instead, let your mind float through a range of random images—essentially, create 'micro-dreams' for yourself. This is where Beaudoin’s method comes into play.
How to use cognitive shuffling for quick sleep onset
1. Settle into bed and prepare yourself for sleep.
2. Choose a random word that is emotionally neutral and contains at least five letters. Beaudoin recommends using the word 'bedtime.' Other options could be 'laptop,' 'peach,' 'movie,' or 'lightbulb.' (Avoid words with too many repeating letters, like 'banana.')
3. Begin by mentally spelling out the chosen word, and then, for each letter, think of another word starting with that same letter. Visualize the object associated with that word. For example, with 'peach,' you might come up with words like 'puzzle,' 'pig,' or 'pizza.' Focus on each item long enough to form a clear mental image before moving on to the next word that starts with 'p.'
4. Continue this process for as long as you can with each letter. When you run out of words for one letter (or grow tired of them), move on to the next letter—in this case, 'e.' Visualize things like an Easter egg, an eagle, and an eggplant.
If you're struggling to find words for a letter like 'e,' skip it and go to the next letter. If you encounter a word that's difficult to imagine, switch it out for something else. You can even visualize different versions of the same word. For instance, if you're visualizing 'bread,' you could imagine soft white sandwich bread, followed by crusty French bread, and then your favorite homemade sourdough. If you reach the end of your word without falling asleep, start over with a new word.
Though this technique is worth trying, Beaudoin notes it has its limitations. It won't work in the following situations:
You’re too exhausted to come up with words, but not sleepy enough to drift off. (This often happens if you wake up during the night.)
You prefer not to focus too hard when you're trying to fall asleep.
You struggle to think of words that begin with a particular letter, even after practicing.
You find spelling to be a bit tiresome.
However, if the conditions are right and you just need some extra guidance to get through the exercise, you can download Beaudoin’s free mySleepButton app for iOS or Android. Think of it as a guided sleep meditation—much like a guided practice session before meditating alone. It may be helpful to start with the guided version until you’re comfortable doing it by yourself. Sweet dreams, hopefully.
