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How cognitive shuffling helps anxious minds drift off
A method involving random word association has gained traction online as a way to combat nighttime overthinking, with users reporting improved sleep after trying it.
The science behind the technique
Cognitive shuffling, also called serial diverse imagining, was developed by Luc P. Beaudoin, an adjunct professor at Simon Fraser University in Canada. The approach targets what Beaudoin terms "somnolent information-processing"-the tendency for insomnia sufferers to fixate on stressful thoughts that keep the brain alert.
The technique works by redirecting focus toward neutral, unrelated images, mimicking the brain's natural transition into sleep. Beaudoin describes these fleeting mental images as "micro-dreams," which occur during the hypnagogic state between wakefulness and sleep.
How it works in practice
Users start by selecting a random, emotionally neutral word like "cake." They then list objects beginning with each letter of the word-"car," "carrot," "cottage"-visualizing each one. The process continues until the mind drifts off, often before reaching the third letter.
Alanna Hare, a sleep medicine specialist at Royal Brompton Hospital in London, explains that the method creates a "push-and-pull" effect: distracting the mind while simultaneously easing intrusive thoughts. She advises avoiding emotionally charged topics like politics or work, which can disrupt the process.
Research and limitations
A 2016 study by Beaudoin and colleagues tested the technique on 154 university students with sleep difficulties. Participants using an app that vocalized random words to visualize reported similar improvements in sleepiness compared to those journaling about worries-a standard insomnia intervention.
Eleni Kavaliotis, a psychologist and sleep researcher at Monash University, notes that cognitive shuffling mirrors the brain's natural shift into sleep by generating scattered, disconnected thoughts. However, she emphasizes that no single method works universally. "Different people respond to different strategies based on how they experience stress," she says.
Alternatives and expert advice
For those who find cognitive shuffling ineffective, experts suggest alternatives like:
- Cognitive refocusing: Replacing anxious thoughts with calming, neutral ones.
- Mindfulness: Observing thoughts without judgment.
- To-do lists: Writing down tasks before bed to reduce circular worrying.
Hare adds that some people prefer number-based techniques, while others find word games confusing. She also cautions against expecting perfection: "No one sleeps uninterrupted every night. If you fall asleep instantly, you're likely sleep-deprived."
When to seek help
While cognitive shuffling has helped many, including the author, Beaudoin stresses the need for more research. He calls for studies comparing its effectiveness for occasional sleep struggles versus clinical insomnia, as well as against other methods like mindfulness meditation.
For chronic sleep issues affecting daily life, experts recommend consulting a doctor, as underlying conditions may require professional treatment.
"The more you practice sleep strategies, the stronger they become-like training a muscle."
Eleni Kavaliotis, Monash University
