I’m no stranger to racing thoughts at night. As a mom of two who’s always run a little bit anxious, falling and staying asleep are both a real struggle some nights (just ask my Apple watch). So when I saw a TikTok video about something called cognitive shuffling for sleep, I was intrigued.
In the video, ER doctor Joe Whittington, MD, explains that cognitive shuffling is a psychology-based technique that involves focusing your mind on a random, non-emotional word and its associated words, which eases your brain into a calmer, sleep-ready state.
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“Cognitive shuffling is a straightforward technique that can work well for people struggling with sleep, especially those who deal with a busy or anxious mind at night,” says Shelby Harris, PsyD, DBSM, a licensed psychologist board-certified in behavioral sleep medicine and the Director of Sleep Health at Sleepopolis. “It helps shift focus away from racing thoughts and allows the brain to relax.”
Harris adds that the technique is a great, low-pressure strategy to try when sleep is elusive, but she says it doesn’t work for everyone.
Here’s how to do it and what else you can try to get more much-needed shut-eye.
How Does Cognitive Shuffling Work, Exactly?
In his TikTok, Dr. Whittington breaks it down like this:
Pick a random word, such as “rest,” and spell it out in your head.
Take the first letter of that word and think of several other words that start with the same letter. For example, if you’re using “rest” as your main word: rain, river, rose.
Move to the next letter of your word and think of several words that start with that letter (equal, event, elm).
Repeat until you’ve run through all the letters, and then choose another random word.
As you move through the letters, Harris recommends visualizing little scenes in your head associated with the words to make it more engaging. For example, visualize rain falling into a river.
“If your mind wanders to other thoughts, just gently bring it back to your word,” she says. “No need to get frustrated or force it.”
Can Cognitive Shuffling Really Help You Get to Sleep?
Like counting sheep, cognitive shuffling is a gentle way to distract your mind from anxious or intrusive thoughts and help you relax into sleep.
“Cognitive shuffling works by giving your brain a simple task—like thinking of unrelated words or imagining scenarios—so it’s not stuck spiraling on worries,” Harris says. “By keeping your mind busy in a neutral way, it helps you relax and makes it easier to drift off. It’s especially helpful for breaking the cycle of stress about not being able to fall asleep.”
I tried it for several nights after stumbling on Dr. Whittington’s video and did eventually find it helpful. The first night, when I woke up at 3 a.m. with a busy brain, I shuffled through the word “bedtime,” trying to come up with as many related words as I could, as if someone were keeping score in the background. This, unsurprisingly, wasn’t very soothing, and I was still wide awake after the second string of “e” words.
The next night, I tried a shorter word, “dream,” and took a different approach, slowing down to visualize an image based on each word that popped into my head, like Harris suggested. My brain skewed toward animals (dog, robin, elephant), which was calming for me. And while my mind did try to wander off a few times, I stuck to my task and fell asleep somewhere in the middle of the next word, “apple.”
So while cognitive shuffling is a simple technique, it might take a little bit of practice to be effective. And even then, it might not be everyone’s cup of (sleepytime) tea, Harris says. Fortunately, there are many other sleep “hacks” you can try on for size.
Other Sleep Techniques to Try
“If this method doesn’t click, try something else that fits your style,” Harris suggests. She recommends the following:
Progressive muscle relaxation: Slowly tense and release your muscles, starting with your toes and working your way up, one body part at a time.
Deep breathing: Focus on your breath as you slowly inhale and exhale. The Cleveland Clinic recommends the 4-7-8 breathing exercise, where you inhale through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight, then repeat.
Guided meditations: Try downloading an app like Calm or Headspace to take you through a calming guided meditation at bedtime. Harris especially recommends this approach for folks with ADHD who may need help focusing their attention.
Soundscapes like white noise: A white noise machine or the consistent background sound of a fan can help drown out distracting noises and lull some people to sleep.
TikTok is also full to the brim with other sleep and anxiety hacks, like wearing socks to bed and rubbing Vick’s VapoRub on the base of your throat.
And of course, it’s always a good idea to follow good sleep hygiene, including keeping your bedroom cool, dark, and quiet; turning off screens close to bedtime; getting exercise during the day; and sticking to a consistent sleep schedule, even on the weekends.
If none of the above help you drift off to dreamland, Harris says it might be time to see a specialist: “If sleep struggles persist, it’s worth talking to a sleep psychologist to find what works best for you.”
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