Falling Asleep with the Cognitive  Shuffling Technique

Weekly Newsletter no.919 

Falling Asleep with the Cognitive  Shuffling Technique


Dear Reader, 

In this edition of our weekly e- newsletter, we'll explore Cognitive  Shuffling


We will be exploring; 
(1) What Cognitive  Shuffling is and How it can help to put you to sleep 

(2) Practical Steps to  effectively execute Cognitive  Shuffling
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(1) What Cognitive  Shuffling is and How it can help to put you to sleep? 

Cognitive shuffling, developed by Dr. Luc P. Beaudoin, is a technique aimed at facilitating sleep by diverting the mind from intrusive thoughts.

It leverages the concept of Serial Diverse Imagining (SDI), where individuals visualize random, non-threatening items associated with each letter of a chosen seed word, disrupting anxiety-driven thought patterns. 

It involves imagining random, non-threatening items while spelling out a seed word, with each letter prompting new visualizations.

This method interrupts mental processes associated with anxiety and problem-solving, promoting a relaxed state conducive to sleep.


(2) Effective  Practical Steps to  execute Cognitive  Shuffling: 

Here’s 5 steps how to use it effectively: 

Step 1. Prepare for Sleep:
Find a comfortable, dark, and quiet space.
Lie down in a dark, quiet space, ensuring you're comfortable and ready to sleep. 

Step 2. Choose a Base Word: Select a random emotionally  neutral, with at least five-letter word (e.g., "bottle"). 

Step 3. Spell the Word:
Mentally spell the choosen word, focusing on each letter. 

Step 4. Visualize Associated Words:
For each letter, think of new words starting with that letter, spending 5-10 seconds on each.
For instance, for "bottle," visualize "broom," "bat," "ball," etc.

Step 5. Repeat:
Once done [exhausted the letters of the base word], choose another word and repeat until you fall asleep, ideally within 15 minutes.


This method scrambles thoughts, reducing anxiety and promoting relaxation, making it easier to drift into sleep. 

Cognitive  Shuffling promotes relaxation and counters mental perturbance, enhancing sleep onset. 

Cognitive shuffling can be self-directed or assisted by apps like mySleepButton, which generate random words for visualization, making the process easier and more engaging.


Try out the method for the coming weeks. 

It maybe slow and frustrating at the beginning.  Once you learn it, it become second nature
Be patient, Don't give up 

Goto to my tiktok chanel at
tiktok.com/@nfts.ebooks 

And my You Tube chanel at
https://www.youtube.com/@RestfulSleepResource
For a short video on the above mentioned subject


Wishing you peaceful nights ahead and energized mornings!


See you on Next Monday, 

This is Looi Kwok Wah Signing off


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Disclaimer: 

The information provided in this newsletter is for educational purposes only and should not be considered medical advice.

Consult a medical doctor IF your sleep issue persisted more than 6 months and is affecting your health or Work performance


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