A Cognitive Technique for Falling Asleep: The Cognitive Shuffle
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Transcript of A Cognitive Technique for Falling Asleep: The Cognitive Shuffle
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep 1
A New Cognitive Technique for
Falling Asleep
Luc P. Beaudoin, Ph.D.
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep 2
A New Cognitive Technique for
Falling Asleep It’s Simple and Enjoyable
The Cognitive ShuffleShuffle your thoughts to sleep…
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
• Planning, problem-solving, deciding, worrying • Ruminating, “racing thoughts” regarding
Stressors, concerns, issues, goals • Thinking/worrying about sleep ★Trying hard to fall asleep ★Watching the clock = A vicious cycle
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What Keeps People Awake?
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
• Counting sheep • Reviewing the day • Avoiding thinking about a problem • Basic meditation
(See Harvey & Payne, 2002)
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Conventional Strategies Used by Insomniacs
Don’t Work!
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
• Project deadlines! • Layoffs! • Bill payments! • A marital crisis! • Children’s/loved ones’ urgent problems! • Health concerns! • Hot Flashes…
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How Could Counting Sheep (or the Like) Possibly Compete with
Thinking About ______ ?
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
1. Accept your emotional concerns
2. Vividly imagine diverse items (objects, persons, places, scenes, actions)
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Enter The Cognitive Shuffle
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
A teddy bear
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ImagineFor Example,
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
A bird
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
A tree
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
A staircase
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
Birthday cake
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
Eye-glasses
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
An airplane
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
A dolphin
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Imagine
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep 15
Z Z ZZ ZZ…
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
1. The DIY method http://cognitiveshuffle.com or
2. mySleepButton® app
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But How Can You Summon Diverse Images?
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
• There are no silver bullets for insomnia • However, it can be combined with
+ Sleep hygiene + Acceptance and commitment + Other validated recommendations
= Super-somnolent solution
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Is the Cognitive Shuffle A Silver Bullet?
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep
1. It interferes with the kind of thinking that keeps you awake (“counter-insomnolent”)
2. It’s engaging (productively distracting) 3. It emulates sleep-onset dreaming 4. It becomes a cue for sleep (conditioning) 5. It allows you to control sleep onset
(↑ “self-efficacy”, Bandura’s concept) 6. It’s playfully imaginative and fun
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Why Use the Cognitive Shuffle?
CogSci Apps Corp. The Cognitive Shuffle: Shuffle Your Thoughts to Sleep 19
Stop Counting Sheep ↓
Shuffle Your Thoughts to Sleep
Shuffle your thoughts to sleep…
A CogSci Apps Corp. InventionBased on cognitive sciencehttp://mySleepButton.com