You are not alone in your struggle to get a quality night's sleep. It is believed that between 50 and 70 million Americans struggle to sleep well. It may not seem like a big deal, but insufficient recovery over time can make you more susceptible to many health problems such as elevated blood pressure or type 2 diabetes. It can also make it harder to manage your emotions.
You may have tried the top sleep hacksfrom drinking Sleepy Girl Mocktail to using sleep technology and breathing techniques. You may not have heard of the “cognitive interference” method before. Let's dig into what it is, does it work, and what people are saying about it.
For more sleep hacks, see which food to eat before bedas if stop getting up to pee when you should sleep and why you might want to try it Scandinavian method of sleeping.
What is cognitive interference?
It used to be that counting sheep was all the rage. Thanks to social media platforms like TikTok, you can access newer sleep techniques. What is growing in popularity is cognitive sleep interference.
Read more: Fall asleep fast with this tried and true 5-minute hack
Cognitive interference is a cognitive behavioral therapy developed by Luke P. Beaudoinwho is a PhD in cognitive science. The goal is to disrupt your thought patterns by focusing on words, phrases, or images to help your mind relax. Focusing on random things distracts your mind from subjects that may cause anxiety or stress, which can impair your ability to fall asleep.
How to try cognitive interference for yourself
After you lie down, turn off the lights, relax, and focus on a word that is at least five letters long and has no emotional value to you. To illustrate, you can think of a bomber. Next, you will find words that start with each letter of the word. Starting with “B”, you can make a bottle, a basin or a bobcat.
When you think of these words, you want to spell them all slowly as you visualize it. This is an ideal way to reset your mind, channeling all of its focus away from the things that make you anxious while giving you peace of mind.
Another way to try this is to channel random thoughts. Instead of focusing on a word or phrase, let your mind wander, creating images of random words like cows, sandwiches, lights, and more. Lastly, you can come up with a word while focusing on your heartbeat. For example, on the eighth heartbeat, think of another word that begins with the same letter. So, if the word you've chosen is bread, concentrate on another word that starts with “B”, such as Bronco. The key here is to keep things casual.
Read more: Use this meditation method to fall asleep in 10 minutes or less
What others are saying about cognitive interference
People who have trouble sleeping and have tried cognitive interventions have found successful outcomes. One Reddit user noticed it was the only thing that worked for them; the practice was enough to distract their brains, allowing them to sleep.
Dr. Scott Walker, a dermatologist in Denver, posted on TikTok revealing that cognitive interference was a light switch moment for him. He equates the practice with rearranging the thoughts in your head, similar to shuffling a deck of cards. The doctor notes that, in addition to distracting you, it creates micro-dreams, which occur when you drift into sleep. This practice gives your brain the green light to fall asleep.
Bottom line: Stop counting sheep
Struggling to fall asleep may be more common than you think. One of the best ways to relax your mind for sleep is to try cognitive distraction. It allows your mind to focus on random objects and letters, triggering a micro-dream-like process that helps your mind drift into sleep. It works great for doctors and others alike, so give it a try and see if it helps you fall asleep faster.