2 weeks Ago By Lizzie McAllister
If you struggle to sleep at night , this doctor's method to drift off quickly might help. It's not uncommon to experience restless nights now and again, especially for those of us who are prone to overthinking and worrying into the small hours. However, if you're sick of tossing and turning , a doctor has shared the technique they use to help them fall asleep 'when their mind doesn't want them to.
' Dr Scott Walter said learning about the method was like a 'light switch' because of how effective it has been. Taking to TikTok, Dr Walter said: "I'm a doctor, and sometimes, I have trouble falling asleep. "And I'm going to tell you about the method that was like a light switch moment for me when I learned about it.
" Dr Walter said his tactic doesn't involve traditional techniques such as having a hot shower, reading, or putting screens away an hour before bed – although these methods can also help you get better quality sleep. It also doesn't require those doing it to take supplements. "It's a simple mental exercise we call cognitive shuffling," he added.
Dr Walter explained cognitive shuffling is "a way to rearrange or reorganise your thoughts, similar to shuffling a deck of cards." "Basically, [it works by] distracting your mind from conscious thought patterns that may keep you awake," he explained. The medical expert went on to explain that there is more than one way to cognitive shuffle.
"One is just thinking of random words or objects that have nothing to do with each other, for example, 'cow', 'leaf', 'sandwich', 'butter', 'liver', things like that," he said. However, he added that if "you don't like random," there is another technique you can try. "First, you pick a letter of the alphabet," he said.
"Number two, you start counting your heartbeat. Then, every eight beats, you think of a new word that begins with that letter." Dr Walter continued: "So you may be wondering, 'How does this really work?' In addition to distracting your brain, cognitive shuffling mimics what are called micro-dreams, which occur during the transition to sleep.
" This, the doctor explained, tells your brain it is safe to fall asleep. The method is backed by science, according to Dr Luc Beaudoin, adjunct Professor in Cognitive Science at Simon Fraser University. He said we can find it hard to sleep when our brain is 'firing' on cylinders, something he refers to as "mental perturbance.
" Cognitive shuffle can help to get us out of this state and ready our brain for sleep. Speaking to Antenatal and Postnatal Psychology Network, he explained there is actually a third way to try cognitive shuffling. First, you choose a word, such as 'bedtime'.
Then think of another word that starts with the letter 'b', such as 'broom'. Continue until you run out of words that begin with 'b' and move on to the next letter in 'bedtime', 'e.' Repeat the process, coming up with words that instead begin with 'e', until you run out again.
Repeat this process for the whole word, or until you drift off to sleep. Dr Beaudoin told the publication stressful thoughts may still come to mind, but it is best to simply acknowledge them and go back to shuffling your thoughts. For added benefits, you can breath in as you come up with the word, and breathe out as you visualise it.
The long, deep breaths can help you relax your body and give your brain more time to come up with new words..
