Sleep is a precious commodity in many households, mine included. With insomnia, restless children, and a racing mind, our nights are often as lively as our days. Recently, I came across a technique called “cognitive shuffling” on social media, which claimed to help with drifting off to sleep. Intrigued by its potential benefits, I delved deeper into the world of cognitive tricks to aid sleep.
Developed by Luc Beaudoin at Simon Fraser University in Canada, cognitive shuffling aims to quieten a restless mind before bed. The concept is simple: choose a random word, such as “plonk,” and then think of all the words you can create using each letter. This process encourages a more fluid way of thinking, similar to the spontaneous imagery experienced in the transitional state between wakefulness and sleep.
While cognitive shuffling has shown promising results in a small study of students with pre-sleep arousal issues, there is a lack of gold-standard research on its effectiveness. To explore other effective strategies for insomnia, I sought advice from renowned sleep scientists.
Kevin Morgan from Loughborough University recommended cognitive behavioural therapy for insomnia (CBTI) as the first-line treatment for insomnia disorder. CBTI helps control intrusive thoughts and addresses various aspects of insomnia through techniques like sleep restriction therapy. Additionally, incorporating elements of CBTI, such as meditation, can improve pre-sleep arousal and aid in better sleep.
Colin Espie, a sleep medicine professor at the University of Oxford, emphasized the importance of creating a sleep sanctuary. A cool, dark, quiet, and uncluttered bedroom can promote better sleep quality. Avoiding screens before bedtime and practicing gratitude, as suggested by sleep experts, can also help alleviate pre-sleep worries and promote relaxation.
It is essential to take sleep issues seriously, as chronic poor sleep is linked to a range of health conditions. Seeking professional help and engaging with a recommended treatment program is crucial for managing insomnia effectively. By prioritizing sleep and implementing strategies to improve sleep hygiene, we can work towards a restful night’s sleep for all.
