[Un article de The Conversation écrit par Melinda Jackson – Associate Professor at Turner Institute for Brain and Mental Health, School of Psychological Sciences, Monash University – Eleni Kavaliotis – Research Fellow in the Sleep, Cognition, and Mood Laboratory at Monash University, Monash University]
The principle is to solicit his brain by subjecting him images and random ideas, according to a specific protocol which consists of:
- Choose a random word (for example “cookie”);
- Focus on the first letter of this word (here C) and list a series of words beginner with this letter: cat, carrot, calendar, etc. ;
- View each new word;
- When you feel ready, go to the following letter (O) and renew the process;
- Continue with each letter of the initial word (therefore, here, o, k, i then e) until you are ready to change words or you sink into sleep.
Certainly, this method met with some success on Instagram and Tiktok. But does it rest on scientific bases?
Where does this idea come from?
The technique of cognitive brewing has been popularized more than ten years ago by Canadian researcher Luc P. Beaudoin, after the publication of an article describing what he called “serial various imagining” (“Visualization diversified series”), a method presented as facilitating falling asleep.
One of the examples proposed by Luc Beaudoin staged a woman thinking of the word “Blanket” (blanket in English). She then imagined a bike (thinking of the word “bicycle”, English bicycle equivalent), then visualized buying shoes (“buying”, “buy” in English). Then she brought a banana in her mind, thinking of the word “banana” (“banana”), etc.
By going to the letter L, she evoked her friend Larry, then the word “like” (“love”), imagining her son who hugged her dog in his arms, before switching to the letter A, thinking of the word “Amsterdam”, who made him mentally evoke a sailor claiming another portion of fries by raising his large hand, in a bar close to the Capital Batave, Accordionist played her disordered instrument … Shortly after, she sank into sleep.
According to Luc Beaudoin, the objective of these mental exercises is to briefly think of a neutral or pleasant “target”, then move to other targets, without link with the previous ones, and this, frequently, or every 5 to 15 seconds. It is not a question of connecting the words mentioned between them, or of satisfying the natural tendency of our mind to give meaning. Cognitive brewing aims rather to imitate the brain functioning of “good sleepers”.
Sort the good pro-end -ring grain of the insomniating tares
Research has shown that before falling asleep, the spirit of “good sleepers” is invaded by “hallucinatory” thoughts, close to the dream. These old -fashioned, disorderly visions are radically different from the anxious concerns expressed by people who have tendencies to insomnia. The latter have rather tend to focus more on their concerns, their problems or the surrounding noises, while constantly worrying about not finding sleep.
Cognitive brewing aims to divert attention from thoughts that prevent drowsiness (concerns, planning, ruminations) to favor those that favor it (calm and neutral images conducive to sleep). It provides a way to calm and escape, which makes it possible to reduce the stress linked to the difficulties of falling asleep, and sends the brain the signal that one is ready to sink into sleep.
The back and forth of random images implemented by what is naturally happening during falling asleep: brain activity slows down and produced effortlessly conscious of disconnected images, called hypnagogical hallucinations.
The preliminary research carried out by Luc Beaudoin and his team suggest that this method would help reduce mental excitement before sleep, would improve the quality of the latter and facilitate sleep.
However, the number of studies supporting these first results remains limited, and additional work is still necessary to confirm them.
What if it doesn't work?
“It is by forging that one becomes a blacksmith”: as with any new exercise, acquiring mastery of cognitive brewing goes through a training period. Do not be discouraged if the effect is not immediate. Persevere, and be benevolence towards yourself. Also keep in mind that each individual reacts differently.
In addition, depending on your relationship to stress, other strategies may suit you more:
- Establish a regular routine before bedtime to encourage your brain to relax;
- Observe your thoughts, without any judgment, while you are lying;
- Note your concerns or develop lists of tasks earlier during the day, to avoid rehashing them at bedtime.
Finally, if despite all your efforts, your night thoughts continue to harm the quality of your sleep or your well-being, do not hesitate to consult your doctor or a sleep specialist.
With an unwavering passion for local news, Christopher leads our editorial team with integrity and dedication. With over 20 years’ experience, he is the backbone of Wouldsayso, ensuring that we stay true to our mission to inform.
