Some nights, falling and staying asleep are a real struggle (ask my Apple watch). So when I saw a TikTok video about something called cognitive shuffling for sleep, I was intrigued. “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 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 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 (sleepy time) tea, Harris says. Fortunately, there are many other sleep “hacks” you can try on for size. 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. 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
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