Waking briefly during the night is not unusual. Sleep specialists say most people surface from deeper sleep several times, often without remembering it. Problems arise when the brain becomes fully alert and refuses to settle again.
According to the Sleep Foundation, heightened stress and cognitive arousal are among the main reasons people struggle to drift back off.
In the early hours, when the body’s temperature is low and the environment is quiet, anxious thoughts can feel more intense than they do during the day.
Why it happens
Researchers in behavioural sleep medicine explain that the brain can switch into problem-solving mode at night. Instead of allowing the body to rest, it scans for concerns and unfinished tasks.
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The American Academy of Sleep Medicine notes that this state of alertness can prolong wakefulness, particularly if someone begins worrying about not sleeping. That anxiety itself can make returning to sleep harder.
A practical approach
Against this backdrop, UK GP and TV doctor Amir Khan has drawn attention to a technique designed to interrupt racing thoughts. His advice reflects cognitive strategies used in sleep therapy.
The method, known as cognitive shuffling, works by redirecting mental focus away from structured thinking.
Rather than replaying worries, the individual selects a random word, concentrates on its first letter and generates unrelated words beginning with that letter, briefly picturing each one.
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Calming the mind
The goal is to occupy the brain with neutral imagery instead of stressful narratives. By scrambling thought patterns, the mind is less likely to stay in analytical mode.
Experts say the key is reducing stimulation rather than forcing sleep. When mental activity softens, the body is more likely to follow naturally.
Sources: Unilad
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