Struggling to fall asleep? Reporter Fiona shares her experience with cognitive shuffling

It’s a feeling countless Brits are familiar with – lying awake in bed, shattered but unable to drop off, frantically trying to force yourself to sleep. You check your mobile, which displays “3am” – merely four hours until the alarm sounds for work.

You might be completely knackered and have stuck to all the expert recommendations – avoiding screens and caffeine before bed, yet somehow, sleep remains elusive. That was my situation last week, over four nights in a row where I would finally drift off at roughly 6am, not long before I need to wake up.

The reason was quite obvious – the second my head touched the pillow, my thoughts would start racing out of control. However, having wrestled with periods of insomnia throughout my life, those entirely unexplained sleepless nights are nothing unusual for me.

Thankfully, during the fifth night, I remembered some advice from Doctor Amir Khan. In a clip shared recently on his Instagram page, Dr Amir revealed a technique known as cognitive shuffling.

This is an approach that indicates to your brain that it’s “safe to sleep”. He proposed that this could work as an effective “alternative” to counting sheep, proving especially helpful when your mind is “too active” to let you sleep.

Having tried numerous sleep methods over the years, cognitive shuffling is undoubtedly one of the most simple I’ve come across – one where I can remember each stage without requiring to check it again.

Essentially, the steps are:

• Think of a word, ideally one containing a diverse mix of letters
• For each letter in that word, you need to think of another word beginning with that letter and picture it clearly in your head
• Keep going until you’ve run out of words starting with that letter before progressing to the next
• If you’re still awake once you’ve finished the word, simply choose another one

In the clip, Dr Amir selected the word “bed” as his example. For whatever reason, the first word that sprang to my mind that night was “basketball”.

I was surprised by the sheer number of words beginning with “B” I was able to find. “Bed” appeared first, undoubtedly influenced by Dr Amir’s suggestion, then “ball”, but then “bologna” and “bolognese”, followed by “bad”.

I continued with “B” for much longer – refusing to give up. Finally, I progressed to “A”, where I considered “ants”, “Australia”, “angry”, and “acne”. But at some point along the way, I did fall asleep.

I’ve got no recollection of considering the letter “S”, which suggests to me I must have nodded off after just two letters. It almost seems absurd – to have lost so many nights of sleep only for this to prove the answer.

Where did it originate?

Cognitive shuffling was brought into the mainstream by Canada-based researcher Luc P. Beaudoin more than a decade ago, after he published his paper examining how what he called “serial diverse imagining” could help with sleep.

The method seeks to replicate the thought patterns of those who sleep well by mimicking the dream-like and scattered thinking they typically experience before nodding off.

According to The Conversation, Beaudoin’s research differentiates between two categories of sleep-related thinking: insomnolent (or sleep-preventing) and pro-somnolent (sleep-encouraging) thoughts. Insomnolent thinking encompasses activities like worrying, planning, rehearsing, and dwelling on perceived problems or shortcomings.

Pro-somnolent thoughts, on the other hand, involve thinking that can assist you in falling asleep, such as dream-like images or keeping a peaceful, relaxed mental state. Cognitive shuffling functions to distract from or interrupt insomnolent thinking. It provides a calm, neutral route for your busy mind, and can lessen the anxiety linked to sleeplessness.

Cognitive shuffling also signals to your brain that you are prepared for sleep. The act of “shuffling” between various thoughts mirrors the way your brain naturally moves into sleep. Throughout this transition towards sleep, brain activity decreases.

Your brain begins to produce unconnected images and brief scenes, called hypnagogic hallucinations, without any deliberate attempt to interpret them. By replicating these fragmented, disjointed and random thought patterns, cognitive shuffling might help facilitate your transition from being awake to falling asleep.

When to consult a GP

The NHS advises that the typical adult requires between seven and nine hours of sleep per night. On average, children require nine to 13 hours, while toddlers and babies need 12 to 17 hours.

The health body recommends you should consult a GP if:

• Altering your sleeping habits hasn’t improved your insomnia
• You’ve experienced difficulty sleeping for months
• Your insomnia is impacting your daily life in a manner that makes it difficult for you to manage

An outline planning application has been submitted with North Yorkshire Council for the development on land off Whitby Road, Pickering, by Keyland Developments Ltd.

Planning chiefs at North Yorkshire Council will recommend that the application is approved when the Thirsk and Malton area planning committee meets on Thursday next week.

The recommendation comes despite officers acknowledging that the site lies beyond the town’s defined development limits.

A report prepared ahead of next week’s meeting states that in “normal circumstances, the principle of development would not be supported” due to

conflict with local plan policy.

However, officers note that the authority is unable to demonstrate a five-year supply of deliverable housing land, as now required by the government.

Where that target cannot be met, the balance tips in favour of planning applications for housing being approved.

The report adds: “The proposal would generate localised economic benefits, including job creation during the construction period, albeit this would be temporary.

“Social benefits include increased housing supply, including policy-compliant levels of affordable housing which are given significant weight. There are further social, health and well-being benefits arising from the provision of public open space with play facilities and environmental enhancement in the form of biodiversity net gain.

“With the ‘tilted’ balance applied, it adds further weight to the position that permission should be granted.”

The scheme would provide a mix of housing, including 35 per cent affordable homes, alongside areas of public open space, landscaping and biodiversity improvements.

A series of planning conditions are also proposed covering matters including drainage, noise mitigation, landscaping, ecology and biodiversity enhancements.

The council has received 15 objections from local residents, with one respondent supporting the scheme.

Objectors raised concerns about highway safety and increased traffic congestion, arguing that access to the site is inadequate.

They also questioned whether local services and infrastructure could cope with the additional homes, citing concerns over drainage capacity, environmental impacts and effects on local ecology.

The facility would be open seven days a week

Plans have been submitted to expand a walking facility for “sensitive dogs” on part of an agricultural farm in Wittering. The proposal would see part of a field at Grange Farm, near to RAF Wittering, converted into a fenced dog-walking paddock, along with a parking area for up to 10 cars.

The applicant, Grange Farm, said the additional paddock would enable the facilities to be rotated, helping to prevent disease.

A planning statement says: “The rise is secure dog-walking facilities, where dogs are able to run without the restriction of a lead, has greatly enhanced the exercise options for such dogs and has brought about a significant improvement in quality of life for both the dogs and their keepers.”

It stated the site would operate on a booking system, with sessions available in 30-minute or one hour slots. Each booking would allow for up to 10 dogs per session.

The walking area will be fenced with a six-feet tall wooden post and livestock netting fence where dogs can run free off the lead. The plans said the enclosure was important for dogs that are unable to be walked safely in public spaces.

The facility would be open seven days a week during daylight hours, as no lighting would be installed. The anticipated hours would be between 6.30am and 9pm at the height of the summer, with reduced hours as daylight hours shorten. The shortest winter opening times are expected to be between 8am to 4pm.

Peterborough City Council will now decide on the planning application.

Andoni Iraola is set for a busy summer after taking over as Liverpool manager and one new addition has already been wrapped up

Liverpool have already made their first signing of the summer transfer window and more are likely to follow. Jeremy Jacquet is due to arrive from Rennes after a £60million deal was agreed but he won’t play under the manager who oversaw his arrival.

Arne Slot was dismissed at the end of May, with Andoni Iraola taking his place in the dugout. The new boss will no doubt have hopes when it comes to the transfer market but the recruitment team haven’t stopped looking at the likes of Yan Diomande.

Ivorian winger Diomande impressed as his country made a winning start to their World Cup campaign against Ecuador. The RB Leipzig star could be one of a number of new additions for Liverpool, while we could also witness some high-profile exits after the departures of two-time title winners Mohamed Salah and Andy Robertson were confirmed during last season.

Iraola could also breathe new life into the careers of some players who dropped off or found themselves sidelined under Slot. We’ve got more on all of this in our latest lines from around Anfield.

FOLLOW OUR LIVERPOOL FB PAGE! Latest Reds news and more on our dedicated Facebook page

Ivorian boss gives Diomande update

Cote d’Ivoire manager Emerse Fae joked about the Liverpool talk which has surrounded Yan Diomande heading into this summer but acknowledged the links. The winger has also been linked with Paris Saint-Germain and Bayern Munich, though RB Leipzig are holding out for more than £80m for the 19-year-old.

“When we were in France, during the preparation, journalists told me he was about to sign with PSG,” Fae said. “Here, they tell me he’s about to sign with Liverpool!

“I don’t know, but for now, he will focus on the World Cup, and then afterwards, he can think about the rest of his career. Yan – what can I say? I can’t put it into words. He’s very talented, but beyond the talent, he’s very young and he’ll improve.”

Iraola to benefit from ‘new signing’

Advertisement

The arrival of new Liverpool boss Iraola ought to provide some players a chance to start afresh after a difficult 2025/26 season. Chief among that number is Stefan Bajcetic, who didn’t play a single minute as his injury woes continued.

Bajcetic has returned to training, where he will undergo a personalised programme as he looks to regain match sharpness. The Spain Under-21 international last played in May 2025, when he was on loan at Las Palmas, and is about to enter the final year of his Liverpool contract.

“If you are that young and you’ve been out for so long, the only thing you need is playing time,” former Reds boss Arne Slot said ahead of the 2024/25 season, which Bajcetic began on loan at Red Bull Salzburg and ended in Spain. “He could have playing time over here, but we’ve got six or seven very good midfielders, so his playing time here will always be more limited than we expect him to play at Salzburg.”

Join our LFC WhatsApp community and get all the latest LFC news, views, transfer gossip and more, as it happens We also treat our community members to special offers, promotions, and adverts from us and our partners. If you don’t like our community, you can check out any time you like. If you’re curious, you can read our Privacy Notice.

Get Liverpool’s new 2026/27 home kit

This article contains affiliate links, we will receive a commission on any sales we generate from it. Learn more

£85

LFC Shop

Buy Now on LFC Shop

Liverpool FC have launched their new home kit for the 2026/27, inspired by iconic adidas strip worn during the club’s 1989/90 title-winning campaign.

The watchdog previously said it was probing allegations that officers provided “false and misleading information” to the families following complaints about the standard of the investigation, with four serving officers, including a commander and a detective chief inspector, being investigated for gross misconduct.

The Summit Indoor Adventure Centre, located next to the Selby Leisure and Wellbeing Hub in Scott Road, will welcome its first visitors in six years this summer.

The centre, which opened in May 2016, was forced to close due to Covid-19 restrictions.

It became a vital vaccinations site, with up to 5,000 people in attendance each week, but had lain vacant ever since.

Recommended reading:

This changed, however, after a lease for the site was agreed with Curly Pepper Trading Ltd – who plan on revitalising the centre, which is set to include a climbing wall, bowling lanes and two premium indoor padel courts.

The Summit Indoor Adventure Centre, located next to the Selby Leisure and Wellbeing Hub in Scott Road, will welcome its first visitors in six years (Image: North Yorkshire Council)

The company operates seven other indoor adventure parks across the UK and will open the courts up to school and community groups to encourage young people to get into the sport.

North Yorkshire Council inherited the building from the former Selby District Council following local government reorganisation in March 2023.

Since then, significant work has taken place to secure a tenant and bring the facility back into active community use.

Speaking about this, the council’s executive member for open to business, Cllr Mark Crane, whose responsibilities include the visitor economy and regeneration, said: “This is welcome news, and I’m pleased that this facility is being brought back into community use.

“This is one of a number of vacant venues that we inherited following the launch of this council, and we have been actively working to secure a new tenant that can deliver benefits for the community and the local economy.

“By encouraging investment and regeneration, we can hopefully attract more people into our town centres who are likely to spend money in other shops and venues, while also providing local employment opportunities.”

“We’re incredibly excited to be bringing The Summit back to life” (Image: North Yorkshire Council)

Selby and Kippax MP, Keir Mather, said he met with the council’s chief executive, Richard Flinton, after setting up a petition to discuss the reopening of the centre.

Mr Mather subsequently wrote to the Chairman of Sport England about the lease details.

In a statement, he said: “This is fantastic news for Selby.

“I know it will be welcomed by thousands of local families. Local parents have been clear that they want to see this space brought back into use and I know it will make a real difference for children across our area.”

With the lease now signed, Curly Pepper will be looking to renovate the venue with the aim of opening its doors in time for the summer holidays.

The company’s compliance and technical director, Liam Caffrey, said: “We’re incredibly excited to be bringing The Summit back to life.

“We’re delighted to be investing in the site and giving many of its existing attractions a new lease of life for the local community to enjoy once again.

“The return of the bowling lanes, climbing walls and soft play is just the start, and we’re equally excited to introduce Vogue Padel as part of the next phase of the development.

“We can’t wait to welcome customers through the doors and become part of the Selby community.”

EXCLUSIVE: The original indictment also claimed Murrell spent nicked SNP cash on the day of his late father’s funeral, but this claim was later dropped.

Crooked Peter Murrell treated himself to over £300 of household goods on his birthday with stolen SNP money.

The conman was also accused of using nicked cash to buy a Kindle on his big day – but the allegation was struck off by prosecutors.

Part of his plea deal also involved dropping claims he bought a shower head on the day of his dad’s funeral.

Murrell is facing a jail term next week after he pled guilty to embezzling over £400,000 of SNP funds over a twelve year period as party chief executive.

The estranged husband of Nicola Sturgeon admitted stealing the cash to pay for two cars and a motorhome, as well as a host of luxury and everyday items for his own personal gain.

A copy of the indictment reveals the fraudster swindling his own party on his December 8th birthday.

OPINION

On that date in 2015 – around a year after his wife became First Minister – the birthday boy purchased around £255 of tree wool bath sheets.

In 2021, he welcomed his big day by shelling out £45.45 on a metal basket rolling cart.

He also raided £112,050 from an SNP bank account on the day before his birthday in 2020 to help pay for the motorhome.

A plea deal agreed between the Crown Office and Murrell’s legal team resulted in £58,735 of low-value goods getting axed from the case.

These included a £169 Kindle, wooden hangers worth £16.99 and tealight holders worth £211.60, which were bought on his birthday in 2012, 2016 and 2018.

The original indictment accused Murrell of spending £37.20 on a Mira shower head on November 18th, 2019.

This was the same day as his late father Henry’s funeral at the crematorium in Dunfermline.

An obituary referred to him as a “devoted” father to “Peter” and a “much loved father-in-law to Nicola”.

The term of the plea deal revealed the shower head purchase was dropped by the prosecution.

Scottish Tory leader Russell Findlay said: “Peter Murrell didn’t only lavish Nicola Sturgeon with gifts and trinkets bought with stolen SNP cash, he also liked to treat himself.

“These revelations appear to be further evidence that he was allowed to remove particularly embarrassing purchases from his charge sheet as part of the secretive plea deal process.

“And it again shows that Murrell thought he was untouchable – granted a licence to steal because Sturgeon, John Swinney and others failed to see anything suspicious and shut down any questions.”

Scottish Labour Deputy Leader Jackie Baillie said “Peter Murrell’s birthday spending sprees raise yet more questions about how his theft went undetected for so long.

“If John Swinney and the SNP have nothing to hide, they should have nothing to fear from a Parliamentary inquiry – but last week they voted to block one and stop Scots getting the answers they deserve.”

It is understood Murrell may offer to pay back the stolen monies when he returns to court for sentencing next week.

He is also under fire after successfully applying for legal aid to fund his defence despite being on a near six figure salary at the SNP.

The SNP are also in talks with HMRC about whether they claimed back tax on Murrell’s criminal purchases.

Party leader John Swinney said recently: “The issues in relation to the implications of Peter Murrell’s admission of guilt about the embezzlement of Scottish National Party funds does have potential implications in relation to the payment of taxation.”

“It has been important that we proactively have raised these issues with HMRC in the light of what we now know about the criminal conviction.”

Iran drew their World Cup 2026 opener with New Zealand but emphatically won the support of the Iranian community inside SoFi Stadium in Los Angeles, having overcome unprecedented obstacles just to play at these finals.

The Asian team hit back twice through Ramin Rezaeian and Mohammad Mohebbi to force a 2-2 draw, with Eli Just grabbing a brace for the All Whites.

A World Cup had never kicked off with a host at war with a participant before. Iran have faced the threat of being unable to take their place at the tournament ever since the United States and Israel launched a bombing campaign back in February, been forced to change training venue from the US to Mexico to combat visa issues, and still had 11 non-playing officials blocked from entering the States for the team’s matches.

‘Lion and Sun’ flags – the emblem of Iran before the 1979 Islamic revolution – were in evidence within the stadium despite FIFA’s efforts to ban them and there was definitely booing of the anthem before the game from Los Angeles’ Iranian diaspora in attendance.

Overwhelmingly though, the fans had decided the team were not the regime, and roared them on from the outset.

Iran made the brighter start but fell behind in the seventh minute after Nottingham Forest striker Chris Wood held the ball up at well and combined with Just, and the Motherwell man steered a volley past Alireza Behranvand in the Iran goal.

Iran captain Mehdi Taremi struck the post after a long run from his own half, and the equaliser came in the 32nd minute as New Zealand defender Finn Surman denied Shahriyar Moghanloo a strike on goal but the ball rolled on to right-back Rezaeian, who poked the ball in after continuing a forward run in the hope of a give and go.

Just scored his and New Zealand’s second 10 minutes into the second half, rounding off a flowing team move, but Iran were level again when Rezaeian swung in a cross from the right and Mohebbi guided a header in off the foot of the post.

Both sides had half-chances to win it, but the game ended level.

Available for over a year

Today, the prime minister has announced under-16s will be banned from social media.

Speaking at Downing Street Keir Starmer announced if passed in parliament the ban will come into force by spring 2027. Snapchat, TikTok, YouTube, Instagram, Facebook and X are among the platforms affected – but not WhatsApp or Signal.

So will the ban achieve what the government says it will? Adam and Henry are joined by Zoe Kleinman, BBC technology editor.

And, the US and Iran have agreed a deal to the end the war. Donald Trump says the Strait of Hormuz will be reopened and the US naval blockade of Iran will end. Details remain scarce about what any potential deal may look like in practice. Adam speaks to chief international correspondent Lyse Doucet.

You can now listen to Newscast on a smart speaker. If you want to listen, just say “Ask BBC Sounds to play Newscast”. It works on most smart speakers.

You can join our Newscast online community here: https://bbc.in/newscastdiscord

Get in touch with Newscast by emailing newscast@bbc.co.uk or send us a WhatsApp on +44 0330 123 9480.

New episodes released every day. If you’re in the UK, for more News and Current Affairs podcasts from the BBC, listen on BBC Sounds: https://bbc.in/4guXgXd

Newscast brings you daily analysis of the latest political news stories from the BBC. The presenter was Adam Fleming. It was made by Jack Maclaren with Anna Harris and Bethan Ashmead. The social producer was . The technical producer was Stephen Bailey. The assistant editor is Chris Gray. The senior news editor is Sam Bonham.

Programme WebsiteShow less

MIAMI (AP) — A teenager charged with sexually assaulting and killing his 18-year-old stepsister on a Carnival Cruise ship surrendered Monday after a federal judge reversed his decision on pretrial release now that the teen is charged as an adult.

The U.S. Attorney’s Office in Miami confirmed that Timothy Hudson is in custody. U.S. Magistrate Judge Edwin Torres filed the order to revoke Hudson’s pretrial release last Wednesday, but the order was sealed until Monday afternoon. The order stated that Hudson should surrender to U.S. Marshals at the federal courthouse in Tampa Monday morning.

The judge had ruled in February that the 16-year-old could live with an uncle and be electronically monitored. But after the case was transferred to adult court in April, prosecutors wanted Hudson in custody.

The judge ultimately agreed that the issue of Hudson’s pretrial detention should be treated as if he was an adult, though Hudson will be held in an approved juvenile facility.

“The Government has established, by clear and convincing evidence, that no condition or combination of conditions of release will reasonably assure the safety of the community going forward,” Torres wrote in his order.

Hudson has pleaded not guilty to charges of first-degree murder and aggravated sexual abuse in the death of Anna Kepner. His federal public defenders have declined to comment on the charges.

Minors are rarely prosecuted in federal court, and this case landed there because Kepner apparently died in international waters, outside any state’s jurisdiction.

Kepner had been traveling on the Carnival Horizon ship in November with her family, including Hudson. Before the ship was scheduled to return to Florida, her body was found concealed under a bed in a room she was sharing with Hudson and another teen, a criminal complaint said.

The cause of Kepner’s Nov. 6 death was determined to be mechanical asphyxia, which is when an object or physical force stops someone from breathing.

Attorneys for the prosecution and the defense made arguments for and against Hudson being jailed until his trial during a May 27 hearing, but Torres said he wanted to speak with the Marshals Service about the logistics of detaining Hudson in central Florida, closer to his family, rather than South Florida, where the trial is taking place. Hudson walked out of the courthouse after that hearing.