Understanding cognitive shuffling, and why should you practice it before bed every day

According to Dr Singhla, cognitive shuffling is more than just a sleep hack — “It’s backed by scientific principles”.

“This technique leverages the brain’s neuroplasticity, helping to rewire it for relaxation. By deactivating the Default Mode Network, which is responsible for stress-inducing thoughts, cognitive shuffling allows you to shift into a more restful state. Additionally, it improves attentional control, reducing mind-wandering and promoting a focused, relaxed mindset,” said Dr Singhla.

Here’s what to consider (Source: Freepik)

How to practice it?

Dr Singhla listed the following steps

*Lie down comfortably and close your eyes.
*If you prefer, you can begin by focusing on your breath to help center your mind.
*Then, choose an animal, city, or food category. “Start by rapidly shifting your attention between 3-5 items within your chosen category. For example, you might think of a cat, then a dog, followed by an elephant. Continue this mental “shuffling” for about 5-10 minutes, gradually slowing down the pace as you go. Finally, allow yourself to relax completely and drift off to sleep as your mind becomes calmer and more settled,” said Dr Singhla.

How does it work?

According to Dr Singhla, this technique offers several key benefits. “Cognitive shuffling can improve sleep quality by helping you fall asleep faster and increasing the duration of your sleep. It also reduces stress and anxiety, as the structured shuffling of thoughts calms the mind and promotes relaxation. Moreover, it enhances mindfulness by improving focus and mental clarity, which can carry over into your daily life,” said Dr Singhla.

Additionally, Dr Singhla added that regular cognitive shuffling “may boost cognitive function by training your brain to shift focus more effectively, ultimately improving attention and memory.”

What to note?

There are a few tips to consider to get the most out of cognitive shuffling.

*Start with simple categories to avoid overwhelming your mind. Use vivid mental images to make the shuffling more engaging. “It is best to steer clear of emotionally charged topics that could trigger stress or anxiety,” urged Dr Singhla.

*Practice consistently to see the best results over time, and consider combining cognitive shuffling with other relaxation techniques, such as deep breathing or progressive muscle relaxation, to enhance its calming effects further.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.