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World Mental Health Day 2024: Know how cognitive reshuffling, a viral mental exercise helps you get rid of sleep-related anxiety
If you’re having trouble getting enough rest, cognitive manipulation may be worth a try — as long as you know when to quit if it’s keeping you awake instead of putting you to sleep. Cognitive shuffling is a technique designed by Dr. Luc P. Beaudoin to help people fall asleep by untangling their thoughts. This helps keep your mind off the issues that prevent you from sleeping. Read on to know how it helps you get rid of sleep-related anxiety.
Cognitive shuffling distracts you from noise and involves imagining random images to help you get distracted
If you’re constantly tossing and turning at night and are looking for ways to get better sleep – try cognitive manipulation. According to mental health experts, this method is going viral as a hack that helps treat sleep-related anxiety.
Doctors say cognitive shuffling distracts you from noise “by switching from deep thinking to random thinking.” It also involves imagining random images to help you get lost. Doctors also say it helps reduce performance anxiety about how long it will take to fall asleep.
How does cognitive manipulation work?,
Experts say there are a variety of practices you can use to engage in cognitive reframing, including:
- Pick a random word and say it in your mind. For example, use the word “mask.”
- Imagine the first letter of that word. In this case, that would be “M”.
- In your mind, list all the other words you can think of and start with that letter. In this case, you can list mira, aam, paisa, monday etc.
- List all the subsequent letters in your original word. In this case, that would be “a”, “s” and “k”.
Doctors say cognitive rewiring is similar in concept to cognitive behavioral therapy – a type of psychotherapy that helps you deal with the challenges of everyday life by identifying, managing and reshaping your thoughts. According to the American Journal of Lifestyle Medicine, CBT is also considered an effective treatment for insomnia.
some others Ways to regulate sleep
In addition to cognitive manipulation, there are many other effective ways to improve sleep. Doctors suggest maintaining good sleep hygiene, such as avoiding overeating late at night and keeping your bedroom dark and cool.
However, people who are struggling to sleep at night should try:
- Avoid caffeine before bed
- go to bed and wake up at regular times
- avoid nicotine
- exercise in the first half of the day
- Avoid drinking alcohol in the evening
- Be sure to remove distractions like noise or light from the television or smartphones.
- Try meditation – a common CBT practice that helps you be more relaxed before bed by clearing your mind, focusing on breathing, reducing muscle tension, and relieving the body of stress hormones.
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