If you’re one of the 15 million Australians who find themselves staring at the ceiling, counting sheep, or mentally reciting tomorrow’s to-do list instead of drifting off to dreamland, you’re certainly not alone.
Sleep issues are so common in Australia that it’s almost become a national pastime to swap stories about the latest sleep ‘hack’ or miracle cure.
But what if there was a simple, science-backed technique that could help you nod off in as little as two minutes? Enter: cognitive shuffling.
What is cognitive shuffling?
Cognitive shuffling is a clever little trick that’s been making waves among sleep-deprived Australians.
The idea is simple: distract your mind with a series of random, unrelated words or images—think ‘apple, river, hat, kangaroo’—to break the cycle of anxious or repetitive thoughts that keep you awake.
It’s a bit like giving your brain a gentle nudge away from the stress and into the kind of relaxed, meandering thinking that naturally leads to sleep.
The technique mimics the way our minds wander as we’re about to fall asleep, when thoughts become less structured and more dreamlike.
Instead of letting your brain spiral into planning, worrying, or replaying awkward conversations from 1997, you gently shuffle through a mental deck of unrelated words or images.
Before you know it, you might just find yourself drifting off.
Does it really work?
Sleep expert Elina Winnel says cognitive shuffling can be a game-changer for some people, especially those whose main problem is a racing mind at bedtime.
‘It’s a clever way to distract the mind from anxious or racing thoughts,’ she explains. ‘For people who don’t have significant sleep issues, it may be enough to get them over the line.’
But—and there’s always a but—it’s not a one-size-fits-all solution. ‘Just like any sleep “hack”, it will resonate with certain people and fall flat for others,’ Elina cautions.
If your sleeplessness is rooted in deeper issues, like chronic stress or an overactive nervous system, cognitive shuffling might not be enough on its own.
Why do our brains love this trick?
The magic of cognitive shuffling lies in its randomness. By focusing on unrelated words or images, you pull your brain out of stress-inducing loops and into a more neutral, unstructured state.
This shift helps your brain transition from the fast, active beta waves of wakefulness to the slower, more relaxed alpha and theta waves associated with sleep and dreaming.
For many, this is just the nudge needed to tip over into sleep. ‘It mimics the way our minds naturally drift as we approach sleep,’ Elina says.
‘For some, this shift in cognitive rhythm may be just enough to help them drift off.’
When cognitive shuffling isn’t enough
Of course, no sleep trick is perfect. For some people, especially those who are already feeling overstimulated or anxious, adding another mental task, even a random one, can actually make things worse.
‘That alone can spike alertness and cortisol, which is the last thing you want at bedtime,’ Elina warns.
The real root of many sleep problems isn’t just in the mind, but in the body. If your nervous system is still in ‘fight or flight’ mode, no amount of mental distraction will convince your body it’s safe to let go and rest.
‘Sleep is a body-based process, not something we achieve through thinking,’ Elina reminds us.
Other body-based sleep techniques to try
If cognitive shuffling isn’t your cup of tea, or if you want to go deeper, there are plenty of other techniques that focus on calming the body and nervous system:
- Slow, Deep Breathing (with a Smile): This relaxes both your body and your vagus nerve, signalling to your system that it’s time to wind down.
- Progressive Softening: Starting at your head and moving down to your toes, invite each part of your body to ‘soften’ and let go.
- Sensory Awareness: Focus on the feeling of your body against the mattress, the texture of your sheets, or the gentle rise and fall of your breath.
- Guided Body Relaxation: Listen to a recording that brings awareness to different body parts, helping you relax without having to ‘think’ your way to sleep.
The bottom line: Hacks vs. healing
Cognitive shuffling is a handy tool to have in your sleep toolkit, especially for those occasional restless nights.
But if poor sleep is a regular visitor, it’s worth looking deeper. Chronic stress, emotional suppression, and an overactive nervous system are often the real culprits behind sleeplessness.
‘The real solution isn’t in tricking the brain into sleeping,’ Elina says. ‘It’s in creating an internal environment where your body feels safe, supported, and ready to rest. Sleep isn’t something we force—it’s something we allow.’
Your turn: What works for you?
Have you tried cognitive shuffling, or do you have your own go-to sleep trick? Maybe you swear by a warm cup of chamomile tea, a good book, or a bit of gentle stretching before bed. We’d love to hear your stories, tips, and questions—share them in the comments below and help your fellow readers get the rest they deserve!
Also read: Could this new approved medicine be the answer to your sleep struggles?
