{"id":33248,"date":"2024-09-03T12:00:55","date_gmt":"2024-09-03T12:00:55","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=33248"},"modified":"2024-08-26T14:02:16","modified_gmt":"2024-08-26T14:02:16","slug":"cognitive-shuffling-for-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/cognitive-shuffling-for-sleep\/","title":{"rendered":"Can Cognitive Shuffling Help You Sleep Better?"},"content":{"rendered":"\n

There are a lot of TikToK trends out there claiming they can help you sleep better. Over the past few months, for example, everyone has been talking about cricketing<\/a>, which involves rubbing your feet together in bed to calm your nervous system and reduce stress.<\/p>\n\n\n\n

The latest TikTok health trend<\/a> making the rounds is cognitive shuffling for sleep. What exactly is cognitive shuffling\u2014and, most importantly, does it really work? Keep reading to learn all about cognitive shuffling for sleep and whether it’s effective. <\/p>\n\n\n\n

What is cognitive shuffling?<\/strong><\/h2>\n\n\n\n

Cognitive shuffling\u2014more formally known as Serial Diverse Imagining (SDI)\u2014is a cognitive behavioral therapy<\/a> (CBT) technique used to distract the mind by scrambling the thoughts that are keeping you too alert to fall asleep. <\/p>\n\n\n\n

It involves shifting your mind\u2019s focus from what might be anxious or troubling thoughts<\/a> to neutral images and words that are more conducive to sleep.<\/p>\n\n\n\n

Other CBT techniques besides cognitive shuffling are also useful for falling asleep. For example, cognitive reframing aims to reduce the anxiety<\/a> that can keep sleep at bay by replacing negative thoughts with more positive ones. <\/p>\n\n\n\n

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Cognitive shuffling\u2014more formally known as Serial Diverse Imagining (SDI)\u2014is a\u00a0cognitive behavioral therapy\u00a0(CBT) technique used to distract the mind by scrambling the thoughts that are keeping you too alert to fall asleep.\u00a0<\/p>\n<\/blockquote>\n\n\n\n

Meditation<\/a> can help you be more relaxed by clearing your mind before sleep, focusing on breathing, reducing muscle tension, and turning down the body\u2019s stress hormones. <\/p>\n\n\n\n

What may be the oldest CBT technique, dating to the 12th century, is counting sheep in your mind.<\/p>\n\n\n\n

Like these other CBT techniques, cognitive shuffling can help disrupt the mind\u2019s processes of memory, evaluation, planning, scheduling, and problem-solving. It can move you from a state of alertness to one in which you’re better able to fall asleep.<\/p>\n\n\n\n

Benefits of cognitive shuffling<\/strong><\/h2>\n\n\n\n

Cognitive shuffling can be helpful in reducing anxiety and bringing sleep more quickly. <\/p>\n\n\n\n

\u201cThe main thing,\u201d says Lauri Leadley, founder, president, and clinical sleep educator at\u00a0Valley Sleep Center<\/a>\u00a0in Ariz., \u201cis that cognitive shuffling takes your mind off whatever is weighing heavily in your thoughts and gets you to imagine both visually and mentally other random things.\u201d<\/p>\n\n\n\n

Cognitive shuffling techniques<\/strong><\/h2>\n\n\n\n

\u201cIf I were to practice cognitive shuffling,\u201d Leadley says, \u201cI\u2019d lie down, close my eyes, and think of a letter. I\u2019d then think about a word or words that begin with that letter\u2014that have nothing to do with anxious thoughts\u2014and spell it, visualize it, and imagine it in the context of whatever it means to me at the moment. And then I\u2019d move on to another random \u2018thing.\u2019\u201d<\/p>\n\n\n\n

Whatever technique you use, the goal is simply to move you from a high state of alertness to the point where you’re drifting off to sleep.<\/p>\n\n\n\n

Watch sleep scientist Matthew Walker, PhD, explain the benefits of CBT for insomnia:<\/em><\/p>\n\n\n\n

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