Dr Amir Khan's 5-Minute Sleep Hack

Understanding Cognitive Shuffling as a Sleep Technique

For many, the struggle to fall asleep is a nightly battle. Questions like "Why can't I fall asleep?" or "How long have I been lying here?" often echo in the mind of those who find it difficult to drift off. However, there may be a solution that could help individuals achieve a more restful night's sleep. One such method is cognitive shuffling, a mental technique that has gained attention for its potential to aid in falling asleep faster.

Cognitive shuffling is described as a form of cognitive behavioural therapy aimed at helping individuals achieve a healthy slumber. According to Dr Amir Khan, a general practitioner who frequently appears on various media platforms, this technique involves using simple, neutral words and images to calm the mind. The key principle is to avoid emotional attachment to the chosen words, ensuring they are just engaging enough to capture the brain’s attention without causing excitement or stress.

What is Cognitive Shuffling?

The technique works by interrupting racing thoughts and scrambling them, allowing the brain to transition into a state conducive to sleep. Dr Khan explains that this process invites the brain to enter sleep mode and assures it that it is safe to do so. This approach not only helps with falling asleep but may also assist in managing anxiety and reducing cortisol levels in daily life.

How to Practice Cognitive Shuffling

To begin, one should lie down in bed and think of a word that has no emotional connection. It is important that the word is completely neutral and ideally does not contain repeating letters. Once a word is selected, the individual should take each letter and think of as many words as possible starting with that letter. These words should be visualised in the mind's eye.

For example, if the chosen word is 'bed', the individual would list words starting with 'B' such as bat, binoculars, baseball, and banana. They would then move on to the next letter, 'E', thinking of words like emus, elephants, and eyes. The process continues until the entire word is exhausted, and if sleep hasn't occurred, another word is chosen and the same process is repeated.

Does Cognitive Shuffling Work?

Research supports the effectiveness of cognitive shuffling in improving sleep quality. A study conducted by Dr Luc P. Beaudoin from Simon Fraser University in 2016 explored the impact of cognitive shuffling on sleep. The study involved 150 students divided into groups that either practised cognitive shuffling, wrote about their worries, or used both methods. The results indicated significant improvements in pre-sleep arousal, sleep effort, and overall sleep quality.

However, it is important to note that sleep hygiene was not improved through this technique. Dr Khan suggests that cognitive shuffling can be particularly beneficial for individuals whose minds are overwhelmed with stressful thoughts related to work, money, family, or planning. These thoughts can signal the brain that it is unsafe to sleep, keeping it in a state of alertness.

Personal Experience with Cognitive Shuffling

During a period of difficulty sleeping due to hay fever and hotter nights, I tried cognitive shuffling. After a music festival, my mind was occupied with planning travel routes and excitement, making it challenging to drift off. By using words like 'bed' and 'chair', I found that I was able to fall asleep more easily.

While cognitive shuffling works for some, external factors such as sleep hygiene or perimenopause symptoms can affect its success. It is essential to be aware of these influences when trying the technique.

When Cognitive Shuffling Isn't Enough

Dr Amir Khan recommends cognitive shuffling for those struggling with sleep, but he acknowledges that external factors such as age or underlying health conditions can impact its effectiveness. NHS England advises that while occasional sleepless nights are normal, persistent issues can affect daily life. If difficulties persist, it is advisable to consult a local GP or health clinician for further assistance.