Cognitive Shuffling: The Sleep Hack That Stops Overthinking at Night

We’ve all been there—tossing and turning in bed, unable to switch off our thoughts. Whether it’s replaying past conversations, planning tomorrow’s to-do list, or just feeling restless, an overactive mind is one of the biggest barriers to falling asleep.

But what if there was a scientifically-backed way to “shuffle” your thoughts into nonsense, tricking your brain into relaxing? That’s exactly what Cognitive Shuffling does.

What is Cognitive Shuffling?

Developed by Dr. Luc Beaudoin, a cognitive scientist at Simon Fraser University, Cognitive Shuffling is a technique designed to disrupt overthinking and guide the brain into a sleep-friendly state.

Instead of trying to force yourself to sleep, you deliberately think about random, unrelated things—j ust like how your brain naturally drifts into fragmented thoughts before you doze off.

It mimics the way our minds transition into sleep by making our thoughts disordered and nonsensical, helping us fall asleep faster.

How to Do Cognitive Shuffling

Try “BBBL” Word Shuffle

Step 1. Pick a neutral word (e.g., “APPLE”).

Step 2. Think of as many things as possible that start with A (e.g., Ant, Apricot, Airplane).

Step 3. Move to B (Ball, Banana, Boat), then C, and so on.

Step 4. If your mind wanders, gently bring it back to the task.

The randomness prevents structured thinking, making it harder for worries or stress to creep in.

Why Does Cognitive Shuffling Work?

Disrupts the Worry Cycle – Your brain can’t overthink if it’s focused on neutral, scattered words.

Mimics Sleep-Onset Thought Patterns – It replicates the fragmented way we think before drifting off.

Stops Overactive Planning Mode – Keeps your mind occupied in a low-effort, non-stressful way.

Dr. Beaudoin’s research suggests that Cognitive Shuffling can significantly reduce the time it takes to fall asleep, making it a powerful tool for those struggling with insomnia or racing thoughts.

Try It Tonight!