For many people, the most frustrating part of the night isn’t falling asleep—it’s waking up at 3 a.m. and staring at the ceiling while the rest of the world remains quiet. The clock ticks forward. The alarm creeps closer. And the harder you try to drift off again, the more alert you seem to become.
If this sounds familiar, you’re not alone. Waking during the night is a common experience, particularly in the early morning hours. Stress, shifting sleep cycles, hormonal changes, environmental noise, and anxiety can all play a role. But what turns a brief awakening into a prolonged bout of sleeplessness is often the mind itself.
According to British physician and television health expert Amir Khan, there is a simple cognitive technique that may help interrupt this cycle and guide the brain back toward sleep. Rather than counting sheep or scrolling through your phone, he recommends a method known as “cognitive shuffling.”
The 3 A.M. Wake-Up Pattern
Waking at 3 a.m. can feel oddly specific, but it often aligns with natural sleep architecture. During the night, the body cycles through lighter and deeper stages of sleep. In the early morning hours, sleep tends to become lighter, making awakenings more likely.
Under ideal conditions, a person might briefly wake, roll over, and fall back asleep within minutes. The problem arises when the mind seizes the opportunity to start working.
Dr. Khan has previously discussed why so many people report waking at this time. Stress hormones such as cortisol begin to rise in the early morning to prepare the body for the day ahead. If you’re already feeling anxious or overwhelmed, that subtle hormonal shift can make your brain more alert than restful.
As Dr. Khan explained in a social media video, many people tell him that when they wake at 3 a.m., their thoughts immediately begin to race. Work responsibilities. Financial concerns. Parenting decisions. Social obligations. To-do lists. Conversations replayed from earlier in the day.
In the stillness of the night, without distractions, these thoughts can feel louder and more urgent.
Why Your Brain Won’t Switch Off
One of the key reasons falling back asleep becomes so difficult is that the brain interprets persistent mental activity as a signal to remain alert. From a biological perspective, stress equals vigilance. If your brain perceives unresolved problems, it may subtly treat the situation as unsafe for sleep.
Dr. Khan describes this as the mind “churning out stressful thoughts.” The more you attempt to force sleep, the more aware you become that you are not sleeping—creating a cycle of frustration and hyperfocus.
Ironically, traditional advice such as “try harder to relax” can backfire. Sleep is not something we can command directly. It occurs when the brain feels secure enough to power down.
This is where cognitive shuffling enters the picture.
What Is Cognitive Shuffling?
Cognitive shuffling is a mental exercise designed to interrupt racing thoughts and gently redirect the brain into a calmer, less structured mode of thinking. The concept is based on the idea that sleep onset often involves fragmented, non-linear imagery—similar to the drifting, slightly nonsensical thoughts that occur just before you fall asleep.
Instead of focusing on problems or replaying the day, cognitive shuffling gives the mind something neutral and mildly engaging to process. The activity is simple enough not to stimulate stress, yet structured enough to prevent your brain from returning to anxious loops.
Dr. Khan recommends this technique for those “sad hours” when you find yourself awake in a quiet house, unable to switch off.
How the Technique Works
The method begins with selecting a random word. It does not need to have meaning or emotional significance. In fact, the more ordinary, the better.
For example, you might choose the word “garden.”
Once you have your word, focus on the first letter—in this case, “G.” Your task is to think of as many unrelated words as you can that begin with that letter. For instance: grape, guitar, glacier, gold, giraffe.
As you think of each word, briefly visualize it. Imagine the shape of a grape. Picture a glacier in a snowy landscape. See a giraffe standing on a savannah.
After you’ve exhausted words beginning with “G,” move to the second letter of your original word—“A.” Repeat the process: apple, airplane, anchor, apricot. Visualize each one.
Continue through each letter of your original word until you either fall asleep or reach the end. If you remain awake, you can choose a new random word and start again.
Why It Helps
Cognitive shuffling works by mimicking the kind of scattered mental imagery that naturally occurs as we drift into sleep. When we are falling asleep, our thoughts often become less logical and more abstract. By deliberately introducing random, neutral images, you help your brain transition into that pre-sleep state.
Importantly, the exercise is not emotionally charged. You are not reviewing your day or solving problems. You are not planning tomorrow’s schedule. The brain is occupied, but not threatened.
This reduces the likelihood that stress pathways will activate. Instead of alertness, the mind begins to wander.
Dr. Khan emphasizes that the goal is not perfection. You do not need to think of an impressive list of words. If your mind blanks, that is perfectly fine. The process itself is what matters.
A Healthier Alternative to Phone Scrolling
Many people respond to 3 a.m. awakenings by reaching for their phones. While this may seem harmless, exposure to blue light can suppress melatonin production, making it even harder to fall back asleep. Additionally, reading emails or news headlines can increase mental stimulation.
Cognitive shuffling, by contrast, requires no screen and no external input. It keeps the environment dark and quiet, preserving your body’s natural sleep cues.
When to Get Out of Bed
While cognitive shuffling can be helpful, sleep specialists also advise that if you remain awake for more than 20 to 30 minutes, it may be beneficial to get out of bed briefly. Sitting in dim light and engaging in a calm activity—such as reading a neutral book—can reset the association between your bed and wakefulness.
The key is to avoid stimulating tasks and bright light. Once you feel sleepy again, return to bed and resume the technique if needed.
Addressing the Bigger Picture
If waking at 3 a.m. becomes a persistent pattern, it may be worth examining underlying contributors. Stress management, consistent sleep schedules, limiting caffeine late in the day, and maintaining a dark, cool sleep environment can all support more stable rest.
Regular exercise and exposure to natural daylight during waking hours also help regulate circadian rhythms. In some cases, medical conditions such as sleep apnea, hormonal shifts, or mood disorders may play a role, and consulting a healthcare professional can provide guidance.
Dr. Khan frequently underscores the broader health benefits of sleep, including improved immune function, emotional regulation, cardiovascular health, and cognitive performance. Protecting your sleep is not a luxury—it is a foundational aspect of well-being.
A Gentle Shift in Perspective
Perhaps the most important takeaway is this: waking briefly during the night is normal. The distress often stems not from the awakening itself, but from the meaning we attach to it. Watching the clock and calculating how little sleep remains can intensify anxiety.
Instead of reacting with frustration, cognitive shuffling offers a neutral, almost playful alternative. It gives your brain a task that feels safe and non-urgent.
The next time you find yourself awake in the early hours, rather than counting sheep or replaying tomorrow’s meeting, choose a simple word. Work through its letters. Picture random objects. Let your thoughts become scattered and soft.
You may find that somewhere between “giraffe” and “glacier,” sleep quietly returns.
Emily Johnson is a critically acclaimed essayist and novelist known for her thought-provoking works centered on feminism, women’s rights, and modern relationships. Born and raised in Portland, Oregon, Emily grew up with a deep love of books, often spending her afternoons at her local library. She went on to study literature and gender studies at UCLA, where she became deeply involved in activism and began publishing essays in campus journals. Her debut essay collection, Voices Unbound, struck a chord with readers nationwide for its fearless exploration of gender dynamics, identity, and the challenges faced by women in contemporary society. Emily later transitioned into fiction, writing novels that balance compelling storytelling with social commentary. Her protagonists are often strong, multidimensional women navigating love, ambition, and the struggles of everyday life, making her a favorite among readers who crave authentic, relatable narratives. Critics praise her ability to merge personal intimacy with universal themes. Off the page, Emily is an advocate for women in publishing, leading workshops that encourage young female writers to embrace their voices. She lives in Seattle with her partner and two rescue cats, where she continues to write, teach, and inspire a new generation of storytellers.
