Intrusive thoughts at bedtime? The one psychology trick that helps you sleep like a baby
It’s almost 3 a.m. Your bedtime was 10 pm. It's been hours since you have been trying to sleep. You did everything on the internet, counting backwards, blinking eyes, staring at the fan, and yet nothing. Instead of sleeping, you are replaying a conversation from 2010. You are in a loop of thoughts that only imagines worst-case scenarios. People who experience this know that no breathing exercise or meditation apps really work in this case. California ER doctor Dr. Joe Whittington, who goes by Dr. Joe MD on Instagram, has shared a simple psychology trick that will prevent these intrusive thoughts and help you sleep like a baby!
How to switch off your brain at bedtime In a video shared on Instagram, Dr Joe was reacting to a woman who talked about how the intrusive thoughts prevented her from sleeping at night. “I slept for like one to two hours last night, and this has been my life since January. I wouldn't wish this torment on anyone,” the woman said.
The doctor recommended a technique that really helps the brain to calm down and helps to sleep and reset. “I'm going to teach you my number one technique to help you fall asleep when those intrusive thoughts won't leave you alone. And no, it doesn't involve counting sheep or drinking warm milk,” he said.
So what is the technique? “It's called cognitive shuffling , and it's rooted in psychology. It helps take you from the insomnia state to the somnolent state to help you sleep,” the doctor added.
How to practice cognitive shuffling?Don’t get intimidated by the term. Cognitive shuffling is easy, and you can do it right when you are trying to get some restful sleep. “Pick a random non-emotional word such as rest. Now take the first letter of that word and think of several other words that start with the same letter. Rain, river, rose. Then move to the next letter. Equal, event, elm,” Dr Joe guided.
How to switch off your brain at bedtime In a video shared on Instagram, Dr Joe was reacting to a woman who talked about how the intrusive thoughts prevented her from sleeping at night. “I slept for like one to two hours last night, and this has been my life since January. I wouldn't wish this torment on anyone,” the woman said.
The doctor recommended a technique that really helps the brain to calm down and helps to sleep and reset. “I'm going to teach you my number one technique to help you fall asleep when those intrusive thoughts won't leave you alone. And no, it doesn't involve counting sheep or drinking warm milk,” he said.
So what is the technique? “It's called cognitive shuffling , and it's rooted in psychology. It helps take you from the insomnia state to the somnolent state to help you sleep,” the doctor added.
How to practice cognitive shuffling?Don’t get intimidated by the term. Cognitive shuffling is easy, and you can do it right when you are trying to get some restful sleep. “Pick a random non-emotional word such as rest. Now take the first letter of that word and think of several other words that start with the same letter. Rain, river, rose. Then move to the next letter. Equal, event, elm,” Dr Joe guided.
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