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Do This Before Bed to Dodge Insomnia and Sleep in Minutes

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By Augustine Mbam - - 5 Mins Read
Tired woman in a bed trying to fall asleep
Tired woman trying to sleep | Kinga Howard/Unsplash

Many people grapple with difficulty falling asleep, a widespread issue affecting approximately one in every three individuals globally, as noted by the NHS, highlighting the need for effective tricks to fight insomnia.

Notably, the elderly population experiences this problem more frequently. While occasional bouts of insomnia may pass without significant consequence, for some, it persists for months or even years, categorized as short-term or long-term insomnia.

This condition can severely impact health, curtailing daily activities, altering mood, and potentially straining relationships with friends, family, and colleagues, emphasizing the necessity for implementing effective mind games to fall asleep.

Though there's no universally prescribed amount of sleep, seven to nine hours per night is generally considered standard. However, as Gloucestershire Live reported, reaching this goal can be challenging for those struggling to fall asleep.

To combat insomnia, Sammy Margo, a sleep expert at Dreams, suggests utilizing a cognitive shuffle trick.

This approach, grounded in cognitive behavioral therapy (CBT), diverts the mind from disrupting thoughts that hinder sleep. It involves participating in a mental game that absorbs enough attention to ease anxiety while signaling to the brain it's time to rest, offering effective mind games to fall asleep.

During Mental Health Awareness Week (May 13-19), an annual campaign dedicated to raising public awareness about mental health and preventive measures, we're reminded of the significant impact mental wellbeing has on various aspects of our lives, particularly sleep—a crucial element of overall health and vitality.

Sammy underscores the importance of prioritizing mental health, especially in current times.

She highlights how our thoughts and emotions strongly influence sleep patterns, thus affecting our overall quality of life, underlining the importance of incorporating effective tricks to fight insomnia.

"It's important to recognise the significance of prioritising our mental health. The way we think and feel strongly influences our sleep patterns, which in turn, affects our overall quality of life," Sammy said.

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How To Carry Out A 'Cognitive Shuffle'


  1. Identify Negative Thought Patterns

According to Sammy, the first step in performing a 'Cognitive Shuffle' involves recognizing recurring negative thoughts or worries that may disrupt sleep.

These concerns could revolve around work, relationships, or uncertainties about the future.

Noting the frequency of these thoughts and the emotions they evoke is crucial as it sets the stage for addressing them, a fundamental aspect of employing mind games to fall asleep.

  1. Challenge And Reframe

Challenging any identified negative thought patterns is an effective strategy in the arsenal of tricks to fight insomnia.

This involves questioning the evidence supporting these thoughts and considering what advice one would offer a friend in a similar situation.

Individuals can examine their thoughts more objectively and reframe them by engaging in this cognitive restructuring process.

Also read: Surviving Sleepless Nights: Tips for Coping with Newborn Sleep Deprivation
  1. Practice Mindfulness

To enhance awareness of thoughts and emotions without judgment, Sammy recommends integrating mindfulness techniques into daily routines—a vital aspect of mind games to fall asleep.

This includes dedicating time to practices like meditation, deep breathing exercises, and traditional yoga methods. By observing thoughts as they arise during these exercises and allowing them to pass without attachment, individuals cultivate a sense of calm and non-reactivity, diminishing the impact of negative thoughts on sleep.

  1. Create A Bedtime Routine

Establish a bedtime routine incorporating cognitive shuffling exercises to signal the brain that it's time to unwind and sleep.

This routine may entail activities such as journaling your positive experiences and engaging in relaxation techniques. By integrating these exercises into nightly routines, individuals calm their minds for restful sleep.