Cognitive Shuffling: A Surprising Sleep Technique That Could End Your Insomnia

When insomnia becomes a stubborn nightly battle, many people try every trick in the book—from warm milk to blackout curtains—only to end up staring at the ceiling for hours. But there’s a less conventional method that researchers say could help you drift off faster: cognitive shuffling.

This unorthodox technique blends sensory imagery with random thought patterns, helping your brain “unfocus” and slip into sleep more naturally. And while it may sound unusual, there’s solid science behind why it works.

In this article, we’ll explore the connection between sleep and mental health, the differences between “good sleepers” and “poor sleepers,” and exactly how you can try cognitive shuffling yourself.

Why Sleep Is So Important for Mental and Emotional Health

Sleep isn’t just a luxury—it’s a cornerstone of overall health. One bad night can leave you feeling mentally foggy, irritable, and emotionally vulnerable. But when poor sleep becomes chronic, it can take a serious toll, increasing the risk of depression, anxiety, and other mental health concerns.

For people already living with psychiatric conditions such as clinical depression, generalized anxiety disorder, bipolar disorder, or PTSD, lack of sleep can worsen symptoms and make daily functioning far more difficult.

Unfortunately, this isn’t a rare problem. Research estimates that between 50 million and 70 million Americans struggle with chronic sleep disorders. According to the National Sleep Foundation’s 2025 Sleep in America Poll:

l 60% of adults don’t regularly get the recommended amount of sleep.

l 68% have difficulty falling asleep.

l 70% have difficulty staying asleep.

While technology use, stress, and the 24-hour news cycle certainly play a role, sleep problems are more complex than just “too much screen time.”

The Basics of Good Sleep Hygiene

Before trying cognitive shuffling, it’s important to remember that no sleep technique can fully make up for poor sleep hygiene. To give yourself the best chance at restful nights, experts recommend:

l Keeping a consistent sleep schedule—go to bed and wake up at the same time daily.

l Avoiding caffeine, alcohol, heavy meals, and intense exercise close to bedtime.

l Creating a relaxing pre-bed routine such as reading, meditating, or listening to calm music.

l Making your bedroom sleep-friendly—cool, dark, quiet, and comfortable.

But even people who do everything “right” sometimes find themselves lying awake, replaying conversations or worrying about tomorrow’s to-do list. This is where cognitive shuffling comes in.

What Science Says About Good vs. Poor Sleepers

A systematic review by Lemyre and colleagues found key differences between people who fall asleep easily and those who struggle.

Good sleepers:

· Experience sensory imagery before falling asleep—vivid, often dream-like visualizations of people, objects, or places.

· Engage in non-linear thinking, meaning their thoughts wander randomly instead of following logical patterns.

· Often describe this transition into sleep as almost hallucinatory, where awareness of surroundings fades.

Poor sleepers:

· Get stuck in higher-order thinking—planning, problem-solving, or worrying.

· Think about the consequences of not sleeping (“If I don’t sleep now, I’ll be a mess tomorrow”).

· Experience fewer visual images and more negative or repetitive thoughts, such as guilt, regret, or shame.

In other words, racing thoughts and logical problem-solving keep the brain in “day mode”—the opposite of what’s needed for rest.

Why Sensory Imagery Helps Sleep

Contentment and relaxation are linked to better sleep, while dwelling on mistakes or worrying about the future makes it harder to drift off. But one of the most interesting findings is that visual, sensory imagery is more common in good sleepers.

Instead of focusing on their breath or “clearing the mind,” good sleepers let their thoughts drift to random, often nonsensical images—similar to dreaming. This is where cognitive shuffling comes in.

What Is Cognitive Shuffling?

Developed by Dr. Luc Beaudoin, cognitive shuffling—also called the Serial Diverse Imagining Task (SDI)—is a method that combines random imagery with frequent switching of focus.

Instead of fixating on one thought or trying to force the mind to be “still,” you imagine a variety of unrelated images, each for only a few seconds. The goal? To mimic the mental randomness of early dream states and distract the brain from sleep-disruptive thoughts.

In a 2016 study, participants who used cognitive shuffling reported:

· Falling asleep faster

· Less mental effort before sleep

· Improved sleep quality

How to Try Cognitive Shuffling

You can do cognitive shuffling in two ways: guided (with an app) or unguided (on your own).

1. Guided Cognitive Shuffle

The free app mySleepButton provides prompts. You’ll hear a word or phrase describing an object or scene, which you visualize briefly before moving to the next random prompt. This constant “shuffling” keeps your mind engaged just enough to prevent racing thoughts, while still encouraging the drowsy, non-linear thinking that precedes sleep.

2. Unguided Cognitive Shuffle

You can also try it without an app:

· Choose a random word with at least five letters and minimal repeating letters. Example: BLANKET.

· Start with the first letter (“B”) and think of a word starting with that letter—BASKET, BALLOON, BLUEBERRY—then picture it clearly for a few seconds.

· Think of another “B” word, visualize it, and keep going for a few minutes.

· Move to the next letter (“L”) and repeat the process.

The goal is not to create a story or logical sequence but to keep switching between unrelated images until your mind naturally drifts toward sleep.

Why It Works

At first glance, stimulating your mind before sleep may seem counterproductive. But unlike meditation or breathwork—which aim to calm the mind—cognitive shuffling redirects your attention toward harmless, random imagery, pulling you away from stressful or repetitive thoughts.

It’s a mental “decoy” that helps the brain ease into the non-linear, visual thinking patterns of early sleep stages.

Tips for Success

l Don’t try too hard—if you find yourself drifting off mid-thought, let it happen.

l Use pleasant, non-threatening imagery—avoid anything violent or emotionally triggering.

l Combine with good sleep hygiene for the best results.

l Be consistent—like any skill, it works better with practice.

When to Seek Professional Help

While occasional insomnia is normal, chronic sleep problems can be a sign of deeper issues such as anxiety, depression, or PTSD. If sleep difficulties are affecting your mood, work, or relationships, it may be time to talk to a mental health professional.

Your Mental Health Matters—Even During Election Season

Walk With Me Counseling Center is here to help if you're overwhelmed by election stress, political disagreements, or other life challenges affecting your sleep and mental well-being.

We offer virtual therapy sessions across Illinois, so support is just a click away—whether you’re in Chicago or another part of the state.

Complete our Intake Form today and take the first step toward protecting your mental health during this intense election season.

Your well-being should be your top priority, especially now. Don’t let political stress or anxiety rob you of rest, strain your relationships, or leave you feeling overwhelmed. Whether you’re in Chicago or elsewhere in Illinois, we’re here to help you navigate these challenges before they take a bigger toll.

COMPLETE INTAKE FORM – Your journey to better sleep, lower stress, and improved mental health starts here.