The Impact of Cognitive Shuffling on Sleep Quality: What Does the Science Say?
- Lyvn
- Jan 15
- 4 min read
Updated: Jan 18
I've always had a hard time falling asleep. As a kid, I would listen to George Carlin and Richard Pryor, or read The Far Side comics or Garfield until I got sleepy. If those didn't work, I'd turn on the TV until I finally fell asleep, only to awaken in the middle of the night to someone in a loud sweater trying to sell me knives. Needless to say, the next day I was usually too exhausted to pay attention in school.
In our fast-paced world, the quest for quality sleep has become increasingly challenging. Enter cognitive shuffling, a scientifically-backed technique that aligns beautifully with the Swedish concept of Lagom—the philosophy of finding "just the right amount" in all aspects of life. This mental exercise, developed by Canadian cognitive scientist Luc Beaudoin, offers a natural path to sleep while embodying the balanced approach that Nordic wisdom has long championed.
Understanding Cognitive Shuffling
Cognitive shuffling works by engaging the mind in a specific type of mental activity that promotes the transition from wakefulness to sleep. Unlike counting sheep, which can become monotonous yet engaging, cognitive shuffling deliberately creates mild cognitive confusion—a state that mimics the mind's natural journey into sleep.
The technique involves generating random, unrelated words, typically starting with the same letter. For example, you might begin with 'B': butterfly, basket, bridge, banana. When you exhaust one letter, you move to another. This process interrupts the brain's tendency to follow logical thought patterns that often keep us awake.
The Lagom Connection
The beauty of cognitive shuffling lies in its alignment with Lagom, which advocates for moderation and balance. Just as Lagom suggests finding the sweet spot between excess and insufficiency, cognitive shuffling provides just enough mental engagement to quiet racing thoughts without overstimulating the mind. It's neither too passive, like simple breathing exercises, nor too active, like problem-solving or planning—it's just right.
The Science of Sleep
Research has consistently shown that quality sleep is fundamental to our well-being. According to a study published in the Journal of Sleep Research, consistent good-quality sleep is associated with:
- Enhanced cognitive function and memory consolidation
- Strengthened immune system function
- Improved emotional regulation and mental health
- Better metabolic health and weight management
- Reduced risk of various chronic diseases
Dr. Matthew Walker, in his book "Why We Sleep," emphasizes that sleep is "the single most effective thing we can do to reset our brain and body health each day." The cognitive shuffling technique supports the natural sleep onset process by:
1. Reducing analytical thinking and problem-solving activities
2. Decreasing activation in areas of the brain associated with anxiety and worry
3. Promoting alpha wave activity, which is associated with relaxation
How many hours of sleep is just right for you?
6 hrs
7 hrs
8 hrs
9 hrs
Implementing Cognitive Shuffling in Your Life
The technique becomes particularly powerful when integrated into a broader sleep hygiene practice that embraces Lagom principles. Here's how to incorporate it effectively:
1. Begin the exercise when you're ready for sleep, lying comfortably in bed
2. Choose a letter and start generating random words beginning with that letter
3. Visualize each word briefly but avoid creating connections between words
4. Move to a new letter when word generation becomes difficult
5. Continue until sleep arrives naturally
The Role of Balance in Modern Sleep Habits
In our modern world, where screens, stress, and schedules often dictate our sleep patterns, finding balance becomes crucial. The combination of cognitive shuffling and Lagom philosophy offers a framework for approaching sleep as part of a well-balanced lifestyle. It encourages us to:
- Respect our natural sleep-wake cycles
- Create boundaries between work and rest
- Maintain consistent sleep schedules
- Practice moderation in evening activities
The Importance of Ritual
We've all been told that we shouldn't use electronics in bed, and if we must, we should reduce the amount of blue light we see before attempting to sleep. But apart from that, making sure we aren't treating our slumber as a chore, but rather as an important ritual vital to our health, is just as important. That means keeping your bed free from work and laptops and investing in quality sheets, pillowcases, and other items like sleep masks or clocks that wake us gradfually with light rather than a blaring alarm. Here are a few items I've found effective. If you find others, we'd love to hear about them in the comments section.
- Babelio Mini Sound Machine (A great, tiny white noise generator. I use it all day!)
- Philips SmartSleep Wakeup Light (less attractive than Hatch, but no subscription)
- Contour Legacy Leg & Knee Foam Support Pillow (helps keep the back aligned)
Conclusion
As we navigate the challenges of modern life, techniques like cognitive shuffling offer a bridge between scientific understanding and traditional wisdom. By embracing this method alongside the principles of Lagom, we can work toward achieving what Swedish culture has long understood: the importance of finding balance in all aspects of life, including our approach to sleep.
The journey to better sleep doesn't require complex interventions or expensive solutions. Sometimes, the most effective approaches are those that find the middle ground—the Lagom way—between effort and ease, structure and flexibility, activity and rest. Cognitive shuffling provides exactly this balance, offering a practical tool for those seeking to improve their sleep naturally and sustainably.
(This post contains affiliate links to Amazon, which means I may earn a small commission to help pay for this site if you purchase through these links)
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