You know that moment when you wake up in the middle of the night — not just stirring, but wide awake — and your brain suddenly decides it’s time to replay your entire to-do list or every awkward thing you’ve ever said?
That’s when a technique called cognitive shuffling can really help.
It’s a gentle mental exercise that helps your brain drift back toward sleep instead of spiralling into overthinking.
Here’s how it works:
Pick a random word, like CALM.
Then think of a few unrelated things starting with each letter:
C – cat, candle, carrot…
A – apple, armchair, astronaut…
L – ladder, lake, lemon…
M – mirror, meadow, monkey…
Let each image appear briefly in your mind, then move on.
There’s no pressure to get it right — the point is to shuffle your thoughts until your brain stops chasing anything serious.
You can make your own version too.
My wife, for example, mentally goes through the cast of EastEnders, trying to remember who’s related to whom.
It’s familiar enough to hold her attention, but not important enough to keep her awake — exactly the balance you want.
So next time you’re staring at the ceiling at 3 a.m., try this instead of counting sheep.
You might be surprised how quickly your mind drifts off again.
