Did you know that a lot of people (me included) have trouble either getting to sleep or staying asleep?
We all know how important a good night’s sleep is to our well-being, our productivity, our energy level and our overall quality of life…but because a lot of people are not sleeping well, many of us have forgotten what being really, truly rested feels like.
Last summer I was reading a journal article about a sleep technique and I re-read it a couple of times, thinking to myself “No way is this going to work! It sounds to good to be true.”
Well, guess what? I tried it and it works like a charm!
Would you like to find out what it is? 🙂 I thought you would!
Here it is…It’s like a modern day (and more effective way) of counting sheep.
If you have trouble sleeping (either getting to sleep or waking up in the night) try this easy and effective technique called the Cognitive Shuffle.
Choose any 4-letter word.
Begin with the first letter of the word…and in your mind…come up with a list of as many words as you can think of that begin with that letter.
So you’re in bed, lights are off and in your mind you come up with a list of words that begin with B – baby, beautiful, blue, bride, bread, baking, break, blissful, beverage, etc.
Once you have exhausted the list, move on to the 2nd letter. For our example using the word Bird, come up with a list of words that begin with the letter I – ice, igloo, Italy, item, increase, inside, indeed, etc.
Repeat this process with the 3rd letter of the word. With the example of Bird…make a list in your head of words starting with R – Robert, reggae, Regina, rat, rental, reward, reminder, restaurant, etc.
And once you have exhausted the list, continue on to the 4th and final letter in this case the letter D – Daniel, dentist, doughnut, dog, dusty, dirt, delicious, etc.
I can honestly tell you I have been using this Cognitive Shuffle technique since last July…and I have yet to get to the 3rd letter. I’m fast asleep. It’s that effective!
You can use the same word over and over again…or change it up.
The reason that it works so well is that your mind is forced to focus. It can’t wander or run wild with worries about about what happened in your day or worry about tomorrow or anything else. You have to concentrate on creating your word lists.
Now your mind will try to wander…but as soon as you realize that you’re off track…simply shift your mind back to where it was and continue to create your word list.
Give it a try!
If you have sleep issues, please book an appointment with any of our expert Counsellors. We can help!
Wishing you Sweet Dreams 🙂
B.A., B.S.W., M.S.W., R.S.W.
President / Owner
Penney Murphy & Associates Saskatoon