Sweet Dreams: A Smart Trick for Deep Restful Sleep

Many people suffer from sleep problems in their lives, and the causes can include physical, psychological, or a combination of both.

However, a number of sleep and cognitive experts have revealed an effective mental trick that helps people fall asleep deeply and quickly, known as "cognitive shuffling."

Thinking of a Specific Letter

Luc Beaudoin, a cognitive scientist and assistant professor at Simon Fraser University in Canada, said, "Cognitive shuffling typically involves thinking of a specific letter and recalling random words beginning with that letter, provided that the words are not associated with a memory that arouses emotion or sadness."

He added, "You should think of as many words as possible for 5 to 8 seconds before moving on to the next letter," according to CNN.

For example, a person might start thinking of a word like "cat," then move on to other words beginning with the letter "qaf," such as "train," "cotton," and "palace," for a period of no more than 8 seconds before moving on to the next letter.

Beaudoin added that he had suffered from insomnia and sleep disturbances for years, so he tried this trick, which he found to be extremely effective in getting him to sleep quickly, surprising his wife.

Important Study

He then conducted a study on "cognitive shuffling" in 2016, with 154 college students divided into two groups: one that followed this innovative trick before bed, and the other that did not.

He found that the group that followed the "cognitive shuffling" experienced a significant improvement in their sleep quality, falling asleep better, deeper, and faster than the other group.

More Relaxing Sleep

Fariha Abbasi-Feinberg, a sleep medicine specialist and neurologist in Florida, said that this trick, "although it may not seem soothing, takes your mind off the problems and troubles that might be hindering your sleep, and helps you reach a more relaxed state of mind." She emphasized that she often suggests this technique to her patients who have sleep problems.

Philadelphia-based sleep psychologist Cammie McManus explained that "giving our brains a calming or neutral distraction that isn't linked to emotionally triggering memories may be more beneficial than allowing them to dwell on any single event that might bring up a lot of negative thoughts."

Leah Kaylor, a Louisiana-based psychologist, also supports the use of this sleep technique, explaining that people typically report falling asleep within about 5 to 15 minutes after using this trick.

However, experts note that this trick may not produce optimal results in some cases, especially if a person drinks a lot of coffee before bed, uses a lot of screens at night, or suffers from irregular sleep and wake-up times.