While some people effortlessly slip into slumber, others wrestle with the task of shutting down their minds for a restful sleep. But Dr Scott Walter, a board-certified dermatologist from Denver, claims to have discovered a solution for those who toss and turn at night.
In a viral TikTok video that viewers are calling a game-changer, Dr Walter divulged his quick method for inducing sleep, which has been lauded for turning countless nights of turmoil into peaceful slumber. He shared: “I’m a doctor and sometimes I struggle to fall asleep. I’m going to tell you about the method that was like a light-switch moment for me once I learned it.”
He introduced a mental technique known as cognitive shuffling. Dr Walter explained: “No, it doesn’t involve taking something like melatonin or other supplements. It doesn’t involve taking a hot shower before bed or even reading something like that. It’s a simple mental exercise we call cognitive shuffling.”
He likened the process to mixing up one’s thoughts in the same way one would shuffle a deck of cards. Essentially, steering the mind away from active thought patterns that can lead to wakefulness.
To demonstrate the flexibility of this technique, he emphasised that there is no single correct way to implement it. He said: “There are a couple ways to do it.
“One is just thinking of random words or objects that have nothing to do with each other,” while providing examples such as “cow, leaf, sandwich, butter, liver, things like that – just random words that make no sense.”
If that didn’t work, don’t fret. The health expert suggests choosing a letter from the alphabet and timing your heartbeat. He added: “Every eight beats, you think of a word that begins with that letter.”
This technique, aside from creating a mental diversion, mimics ‘micro dreams’ often experienced when we’re on the cusp of falling asleep.
In response to his tips, fans were eager to share their sleep-inducing strategies online. One person said: “Prayer! Works every time.”
Meanwhile, another discussed their own approach: “My method is doing stories in my mind until I fall asleep.”
Solitary debate seems to be the trick for another, who claimed: “What I do is I pick a very non-related topic and start discussing it with myself. It usually does the job.”
So, how much shut-eye should you actually be clocking up? The NHS says sleep needs can vary, but they offer a guideline of:
• adults need 7 to 9 hours on average
• children need 9 to 13 hours on average
• toddlers and babies need 12 to 17 hours on average
Still can’t shake off the tiredness? Then it might be wise to book an appointment with your GP for advice, who can discuss your options and look for a way forward.
