TikTok Swears by the 'Cognitive Shuffle Method' to Finally Get Better Sleep—and Even Doctors Approve

This simple sleep technique is gaining traction across social media.

After millions of views on TikTok, the cognitive shuffle method has exploded as the latest doctor-approved sleep hack. But this technique isn't as new as the viral posts suggest. We have been counting sheep—a type of cognitive distraction—for ages, and the specific "cognitive shuffling" approach was introduced by a scientist over a decade ago.

However, while counting sheep or meditating before bed can help some people, cognitive shuffling adds a much-needed element of randomness. We spoke with a clinical psychologist who helped us evaluate the history of this technique, why it went viral, and, more importantly, how you can try it for yourself to help you fall asleep faster .

Meet the Experts

• Sanam Hafeez, PsyD, clinical psychologist and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C
• Scott Alan Walter, MD, board-certified dermatologist practicing at The Hill Center for Dermatology in Golden, Colorado
• Luc Beaudoin, PhD , cognitive scientist and adjunct professor at Simon Fraser University in Canada

What Is the Cognitive Shuffle Method?

Cognitive shuffling is a sleep technique discovered by cognitive scientist Luc Beaudoin, PhD, in 2014. The technique helps you fall asleep by introducing random words or images into your thoughts, thereby distracting you from more troubling cognitions.

According to clinical psychologist Sanam Hafeez, PsyD, this method, "helps individuals by distracting them from overwhelming details that occurred that day or from creating different scenarios in their heads.”

While the original paper was published in 2014, Scott Walker, MD, recently posted a TikTok about the method that has over 8.7 million views. Walker went through his experiences with the method and explained why it works for him.

How to Do Cognitive Shuffling

Walker goes through some examples in his TikTok that focus on random words. Here, Hafeez shares her image-based tutorial for cognitive shuffling.

1. Lie down in a comfortable position in your bed, ensuring that you're relaxed and ready to begin the sleep process.
2. Close your eyes and take a few deep breaths to help calm your body and mind. Focus on relaxing your muscles and creating a peaceful state.
3. Begin visualizing a series of neutral, unrelated objects or scenes. For example, imagine a blue balloon, a green apple, a red computer, and a purple star. Keep the images simple and non-stressful. Here, Hafeez emphasizes visualizing images vs. just thinking random words.
4. Progress through these images one by one, allowing yourself to briefly focus on each one before moving to the next. The goal is to create a mental sequence that does not engage deep analytical thinking or emotional responses.
5. If your mind starts to wander back, gently redirect your attention back to the sequence. Continue the shuffle process until you feel yourself falling asleep.

Does Cognitive Shuffling Actually Work?

For psychologists like Hafeez, the cognitive shuffle method is an effective way to help people fall asleep when used correctly.

“The effectiveness of the cognitive shuffle lies in its ability to disrupt the cycle of rumination that often keeps someone awake,” says Hafeez. “When the brain is preoccupied with non-stressful, arbitrary images, it can help someone to relax, causing them to fall asleep.”

If you're struggling to fall asleep, try the method above to see if it helps. If it’s not working for you, Hafeez suggests troubleshooting with the following in mind.

Keep Imagery Simple

Only focus on simple, everyday images. “Don't overcomplicate it. Be sure to avoid thinking about any images that may be triggering,” says Hafeez.

Be Consistent

Make it a goal to practice this method every night, as it should become easier the more you do it. “The consistency can help with improving its effectiveness over time,” says Hafeez.

Avoid Overthinking

Hafeez suggests that you stop worrying about whether you're using the method correctly. The goal is to distract your mind from stressors, not to cause more overthinking.

Create a Relaxing Sleep Environment

It’s also important that your sleep environment is relaxing and has no distractions. Hafeez explains that the cognitive shuffling method would become pointless if, 10 minutes in, you hear a loud bang or catch a glimpse of a light.

Related: The Scandinavian Sleep Method Could Save Your Sleep (and Your Marriage)—Here's How It Works

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