Can cognitive shuffling help you fall asleep?

[WORLD] After more than 20 years as an emergency-room physician, Dr. Joe Whittington, 47, still finds it difficult to switch off his mind after a shift. On one particularly chaotic night, thoughts of a motorcycle crash victim with crashing vitals, a patient battling sepsis, and another whose heart had suddenly stopped kept him wide awake in bed.

For many healthcare professionals, sleep disturbances are a familiar occupational hazard. A 2022 study in the Journal of Clinical Sleep Medicine found that nearly 40% of physicians reported symptoms of insomnia, with ER doctors—whose schedules are erratic and emotionally intense—among the most affected. The lingering effects of adrenaline and the mental toll of critical decisions often leave the brain on high alert, long after clocking out.

Over time, Whittington experimented with various remedies, from breathing exercises and meditation to melatonin supplements. Eventually, he discovered a method called cognitive shuffling—a mental strategy that finally helped him drift off.

“It forces my brain out of that mental loop so I can finally get some rest,” said Whittington, who now shares sleep tips with over 750,000 followers on Instagram.

The boom in sleep-related content on social media has amplified interest in unconventional remedies. Hashtags like #SleepHacks and #InsomniaRelief have garnered millions of views, though many shared techniques lack scientific credibility. Cognitive shuffling, however, stands apart—rooted in cognitive science and backed by some research, giving it more staying power than typical wellness fads.

The New York Times consulted sleep experts and the creator of the method to find out. Cognitive shuffling is a mental exercise that involves thinking of unrelated words to nudge the brain toward sleep. It’s designed to be mildly engaging—just enough to distract from anxious or looping thoughts, without being stimulating.

Sleep scientists liken it to “mental white noise.” Like the steady hum of rainfall or static, it fills the mental space with something benign, reducing the intrusion of more stressful thoughts. The idea aligns with broader findings in sleep research about how the brain transitions from alertness to rest.

Here’s how it works: pick a random word—say, “Pluto.” Then, think of other words beginning with “P,” such as “plane,” “poodle,” “play,” or “peaches.” Once you run out, move to the next letter, “L,” and repeat with “love,” “light,” “lemur,” and so on. Take a moment to picture each word.

Dr. Luc Beaudoin, a cognitive scientist at Simon Fraser University in Canada who developed the technique, says the goal is to mimic the mind’s natural drift into sleep—a state often filled with fragmented, image-based thinking rather than structured narratives. “These images don’t form a logical storyline,” he said. “That helps your brain disconnect from problem-solving and worrying.”

Beaudoin developed cognitive shuffling more than 15 years ago while struggling with his own insomnia. In 2016, he and colleagues tested it with around 150 students, dividing them into three groups. One practiced cognitive shuffling, another used the “constructive worry” method—writing down concerns and possible solutions—and a third group used both techniques.

After a month, all three groups showed similar improvements in sleep, but participants who tried both methods rated cognitive shuffling as easier to use and more helpful overall. The findings were presented at a 2016 sleep conference in Denver and later picked up by Forbes, sparking wider interest online. Still, experts caution that while promising, the technique isn't a silver bullet.

“There’s not enough evidence yet to recommend it as a primary treatment for insomnia,” said Dr. Jorge Mora, associate chief of clinical affairs in the sleep medicine division at the University of Pennsylvania. “We need more rigorous studies—something akin to what we have for CBT-I,” he said, referring to cognitive behavioral therapy for insomnia, the gold-standard treatment for chronic sleep issues.

Nevertheless, some experts see potential. With around 70 million Americans dealing with chronic sleep problems, scalable solutions—especially non-pharmaceutical ones—are in high demand. Mobile apps incorporating cognitive shuffling may help bridge gaps in sleep care access.

As with many sleep techniques, results vary. But when it works, the benefits can be significant. “When it works, wow, it can really help some people,” said Dr. Shelby Harris, a New York City-based clinical psychologist who specializes in behavioral sleep medicine.

Harris has even encouraged patients to create playful, nonsensical variations—like inventing new cupcake flavors: “red velvet with vanilla frosting,” “chocolate with cream cheese frosting”—until they fall asleep.

If frustration sets in or you’re still awake after 20 minutes, Harris advises getting out of bed and engaging in a low-stimulation activity under dim light—stretching, coloring, even piecing together a jigsaw puzzle. “I read old cookbooks—ones I collect—and mark recipes I might try someday,” she said. “It passes the time and gives my brain something gentle to hold onto.”