A new sleep technique called cognitive shuffling is gaining traction on TikTok as millions of Americans struggle with sleep disorders.
At a Glance
- Cognitive shuffling is a CBT technique developed by cognitive scientist Luc P. Beaudoin
- The method involves focusing on random words/images to disrupt anxious thought patterns
- Between 50-70 million Americans have sleep disorders that can lead to health issues
- Why it matters: This simple mental exercise could help you fall asleep faster without medication or special equipment
How Cognitive Shuffling Works
The technique works by redirecting your brain’s focus away from stress-inducing thoughts. Instead of counting sheep, you select a neutral five-letter word and brainstorm other words starting with each letter.
For example, using “bobber”:
- B: bottle, basin, bobcat
- O: ocean, orbit, olive
- B: beach, button, basket
Dr. Scott Walker, a Denver dermatologist who shared the method on TikTok, explains:
> “It’s like rearranging the thoughts in your head, similar to shuffling a deck of cards.”
Three Ways to Practice
Option 1: Letter-by-letter method
- Pick a neutral 5+ letter word
- For each letter, list 3+ words starting with that letter
- Spell each word slowly while visualizing it
Option 2: Random imagery
- Let your mind drift to random objects
- Think: cows, sandwiches, lights, clouds
- Keep images unrelated and neutral
Option 3: Heartbeat timing
- Choose a word, focus on your heartbeat
- Every 8 beats, think of a new word starting with the same letter
- Continue until you fall asleep
Real User Results
Reddit user reported:
> “It was the only thing that worked for me. The practice was enough to distract their brain, allowing them to sleep.”
The method creates micro dreams – the transitional state between wakefulness and sleep. This signals to your brain that it’s safe to shut down for the night.
Health Impact
Poor sleep affects 50-70 million Americans, increasing risks for:
- Elevated blood pressure
- Type 2 diabetes
- Impaired cognitive function
- Weakened immune system
Key Takeaways
- Cognitive shuffling replaces traditional “counting sheep” with science-based mental exercises
- The technique is free, requires no equipment, and takes minutes to learn
- Users report faster sleep onset and reduced nighttime anxiety
- The method works by creating micro dreams that naturally transition you to sleep
Try cognitive shuffling tonight by picking a neutral word and letting your mind create random connections. Your brain might finally get the green light to rest.
