when Doctor Luke Biowyen She was a student at the first university stage, for nearly 40 years, who had difficulty sleeping on Sunday nights – and was looking to find a solution.
He found an inspiration in a semester of the cognitive psychology that he was doing and in the teacher’s theory about Discover visual movement, Disse Bodwin CNNNow a real world. The detection of visual movement indicates the ability of the visual system to perceive and process the movement on the basis of patterns of changing light on the retina.
“I thought about myself: If I could understand” the system of controlling the home “in the human brain, I have invented a technique for deceiving the brain and made it asleep,” said the professional, who is also an assistant professor of education at Simon Fraser University in British Columbia, Canada, by e -mail. This technology has been unified “Cognitive pregnancy” In 2009, when he was 41 years old and he was going out with another difficulty in sleeping or returning to sleep after waking up in the middle of the night.
“He left the insomnia,” said Biowin. “I was surprised by my friend (now my wife) because I slept very quickly. I felt that I was in an important thing. So I read widely and thought deeply in the control system at the beginning.”
Mixing perception is usually involved Mentally, randomly, non -personal, not emotional words. Each letter of the word you choose randomly, consider the number of corresponding words that you can for five to eight seconds before you pass to the next message.
For example, for the word “piano” “Pears, umbrella, Paul, Beret … element, intention, immature, absence… “and so on.
Although this technique may not look soothing, it “takes your mind from your problems and questions, and helps you to enter into a more relaxed mental state.” Farha Abbasi-VenbergSpecialized in sleep medicine and neurologist at the Millennium Doctors Group in Fort Meers, Florida.
“I always say to patients:” You can’t force yourself to sleep. You have to allow yourself to sleep. ”Abbasi-Feinberg added, and this is just one of the ways we use to help with it.
Sometimes, you can even imagine the corresponding scenarios or movements, while you play the piano or anyone who falls from the umbrellas, as Beudoin said.
Watch the science behind the cognitive confusion and what to know about its practice.
Why does cognitive confusion work?
At this stage, there is little research on cognitive mixing. So what makes some doctors support the sleep trick “Do you do it for yourself” without fundamental evidence?
“The basic theory behind cognitive, despite its fermentation mixing” is in line with the principles established in cognitive neuroscience and psychology for sleep. CNN. It is based on a large number of studies reviewed by Beudoin and other researchers in an article published in April 2020 in the magazine Sleep Medicine Reviews.
In addition to removing the mind from fears, the cognitive mixture “is similar to critical aspects, and the natural start of sleep,” said Bodwin.
In normal to sleep, People tend to get “microshos” They said that the patterns of fragmented and non -linear thinking. The involvement of random and separate ideas can repeat this cognitive state before Sanum, which helps people sleep.
“We believe that there is a cycle of positive reactions in the brain: Milkslings is not just a product of sleep. It indicates that the brain is safe and suitable for sleep.”
Since our brains tend to “mix” between random ideas for quieter periods, giving them a calm or neutral distraction can be more useful than allowing them to find something on their own, according to Dr. Kami McManos, a psychiatrist in the builders of medicine in Pennsylvania, via email.
Beudoin published his third study on cognitive mixing in 2016.
In the SDit collection, one application randomly presented words records, one at one time, with eight seconds time periods, where the participants created and maintained a picture of the word until the following recording created the following image and so on.
The SDIT group was likely to face improvements in sleep quality, difficulty sleeping and a physical or mental activity race before autumn when trying to sleep. These benefits continued during the semester.
Beudoin and his team plans an additional research, this time compared to cognitive mixing with other cognitive and mental visualization techniques.
Imagine yourself sleeping
To practice cognitive mixing, there is no specific number of words or time required. Kaylor said that the words you choose for each letter do not need logical connection, as an attempt to control randomness will reduce the effectiveness of this technology.
Kaylor said that people usually mention that they sleep in about five to 15 minutes, while others can take longer, especially if they are very tense or they are likely to think a lot.
McManos said that if you are wrapped in this technique for more than 20 minutes or starting to feel frustrated, it is better to surrender and get out of the bed. Your body may not be ready, so doing a comfortable activity elsewhere for 20 to 30 minutes before returning to bed and trying again better than trying a lot and activating negative feelings, which makes sleep more difficult.
Try this technique for several nights in a row before deciding whether mixing perception works for you, recommending these experts. but, Remember that it is not a substitute for the appropriate healthy sleep or a treatment for sleep.
“If someone drinks a lot of coffee before bed, he will not expect cognitive techniques to help him.”
In addition, you still have to ensure regular sleep hours; A routine before bed, which includes other relaxation habits, such as writing a diary or warm shower; Silent, dark and new room. Limited screen time before bed; And alcohol is not within hours before bed.
If you have problems sleeping regularly, beudoin has confirmed that cognitive techniques in general do not replace medical advice. It also does not replace the cognitive behavioral therapy of insomnia, known as TCC-I, as many cases of insomnia have more than one element that needs treatment.
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