Struggling to get plentiful, good-quality sleep? You’re not alone. The NHS estimates that around 1 in 3 people suffer from insomnia, and Nuffield Health reports that 74% of adults don’t get enough rest.
If sleepless nights are a regular challenge for you or your family, you might like to try the ‘cognitive shuffle’ technique, devised by Dr Luc P Beaudoin. Part cognitive therapy, part behavioural hack, it’s a simple mental exercise designed to scramble racing thoughts and invite your brain into sleep mode.
How to do the Cognitive Shuffle
- Imagine a deck of cards containing random, emotionally neutral objects or ideas.
- Work through them one by one, examining each quickly and in vivid detail.
- For example: think of “sea” — are there gentle waves, is the sun setting?
- Once you’ve pictured it, move on to the next card and repeat — your brain will gradually switch off from stressful thoughts.
By engaging the brain just enough before sleep, the cognitive shuffle helps interrupt looping stress or anxiety thoughts, making it easier to drift off naturally.
Learn more
Read more about the technique in Cognitive shuffling: the sleep hack for overthinking brains by Happiful, a free digital wellbeing resource of the Counselling Directory.
If you need further help
If sleep problems persist, speaking with your GP or a qualified counsellor can help address underlying stress, anxiety or other factors affecting your rest.