Expert reveals mind trick that can put you to sleep in minutes

Struggling to get to sleep is a common problem in the UK. In fact, the NHS claims it is a common problem thought to regularly affect around one in every three people in the UK.

Interestingly, it is particularly common in elderly people. Occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time.

If you have insomnia for a short time (less than three months) it's called short-term insomnia. Insomnia that lasts three months or longer is called long-term insomnia.

It can have a serious impact on people's health. It can limit what you’re able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues.

Although there is no recommended amount of sleep for people, around seven to nine hours per night is viewed as normal. That can seem a tough total to reach if you are struggling to nod off at night. So, Sammy Margo, a sleep expert at Dreams, suggests this trick to help you go to sleep.

The cognitive shuffle, a technique rooted within cognitive behavioural therapy (CBT), is designed to distract the mind away from thoughts hindering sleep. It involves engaging in a mental task that is both absorbing enough to reduce anxiety, but easy enough to signal to the brain to prepare for rest.

As we approach Mental Health Awareness Week (13th -19th May), an annual campaign dedicated to increasing public awareness of mental health and preventative measures, we are reminded of the profound impact of mental wellbeing on various aspects of our lives, notably sleep – a fundamental component of our overall health and vitality.

Sammy said: Now, more than ever, it's important to recognise the significance of prioritising our mental health. The way we think and feel strongly influences our sleep patterns, which in turn, affects our overall quality of life.”

But how do you perform a ‘Cognitive Shuffle’? Margo provides a five-step guide to implement the technique successfully:

Identify Negative Thought Patterns – Sammy says: “Begin by recognising the recurring negative thoughts or worries that may be affecting your sleep. These could include concerns about work, relationships, or uncertainties about the future. You should note how often they occur and the emotions they provoke. Being aware of these patterns is the first step towards addressing them.”

Challenge and Reframe – Sammy shares: ‘’Once you've identified your negative thought patterns, it's important to challenge them. Ask yourself questions like, is there any evidence to support this thought, or what advice would I give to a friend in this situation? This process of cognitive restructuring helps you to examine these thoughts more objectively. Then, reframe them into more positive or realistic alternatives. For example, if you're worrying about an upcoming presentation, remind yourself that you've prepared thoroughly and are capable of handling it well.‘’

Practice Mindfulness – Sammy comments: ’’Integrate mindfulness techniques into your daily routine to develop greater awareness of your thoughts and emotions without judgement. Set aside time each day for mindfulness practices such as meditation, deep breathing exercises, and traditional yoga methods, such as alternate nostril breathing, which involves alternating between breathing through the left and right nostrils. During these practices, observe your thoughts as they arise, allowing them to pass without becoming entangled in them. This cultivates a sense of calm and non-reactivity, reducing the impact of negative thoughts on your sleep."

Create a Bedtime Routine – Sammy advises: ‘’Establishing a bedtime routine that incorporates cognitive shuffling exercises to signal to your brain that it's time to unwind and prepare for sleep. This routine might involve activities such as journaling about positive experiences from the day, practising gratitude, or engaging in relaxation techniques like progressive muscle relaxation or visualisation. By incorporating these exercises into your nightly routine, you create a calming ritual that primes your mind for restful sleep.’’

Give it a go – Sammy recommends: “Tonight, consider engaging in a cognitive exercise by selecting a random word. From there, challenge yourself to brainstorm additional words, each starting with the letters of your chosen word, and then vividly visualise each of these objects. This process helps redirect the mind's focus away from stress-inducing thoughts. The word needs to be completely neutral and have no repeating letters, let’s use ‘BED’ in this instance, think of words beginning with B and imagine them, e.g. bucket, binoculars, basketball, brush. If you can’t think of any more words for the letter, move on to the next letter in that word, and if you go through the whole word, pick another, and start the process again.’’