NHS GP and ITV’s resident physician, Dr. Amir Khan, has revealed a scientifically proven bedtime technique that he assures can help individuals fall asleep quickly when faced with sleep struggles. In the UK, around one in three adults encounters sleep issues, with surveys indicating that approximately 30% of adults suffer from poor sleep quality.
These statistics highlight a substantial portion of the population experiencing inadequate sleep. Some data even shows that nearly three-quarters of adults fail to achieve the recommended seven to nine hours of sleep each night.
Difficulty falling asleep can be attributed to various factors such as stress, anxiety, irregular sleep patterns, engaging in stimulating activities before bedtime, disruptive environmental factors like noise, and uncomfortable sleeping conditions. Lifestyle choices like consuming caffeine or alcohol late in the day, as well as health conditions such as chronic pain or sleep disorders, can further impede quality sleep.
Despite these challenges, there are strategies that can aid in improving sleep quality. While common suggestions include avoiding caffeine and screens emitting blue light before bedtime, listening to calming music, drinking chamomile tea, or traditional methods like ‘counting sheep,’ the effectiveness of these methods varies from person to person.
Dr. Amir Khan has highlighted a technique called cognitive shuffling, which he asserts has been scientifically validated to induce sleep quickly. He advocates for engaging in cognitive shuffling as a way to distract the mind from stressful thoughts and promote a sense of calmness. This technique involves mentally listing items alphabetically, starting with names beginning with each letter. Positive feedback from individuals who have tried this method indicates its potential effectiveness in aiding sleep onset.
Cognitive shuffling serves as a gentle mental distraction to alleviate racing or anxious thoughts, engaging the brain in a simple, low-stress activity that mimics the natural process of falling asleep. While not universally effective, this technique has shown promise in facilitating rapid sleep onset and is considered an uncomplicated approach to improving sleep.
Although cognitive shuffling is not a primary treatment for chronic insomnia, preliminary studies suggest its calming effect before sleep and potential to enhance sleep quality. By redirecting the mind from fast-paced thoughts through an engaging and enjoyable activity, cognitive shuffling can reduce mental clutter, making it easier for individuals to drift off to sleep.
Research, including a 2016 pilot study on cognitive shuffling developed by cognitive scientist Luc Beaudoin, supports the notion that this technique can assist individuals with racing thoughts in falling asleep faster and with less effort.