Airplanes can be some of the noisiest and most uncomfortable places to try and catch some sleep, but there’s a game-changing trick that could have you flying off to dreamland in no time — even from 30,000 feet.
Dubbed the “alpha bridge method,” the technique is thought to have been originally developed by the US Navy for pilots who needed to snooze on command.
The sleep hack has taken the TikTok by storm thanks in part to psychologist Erica Terblanche, whose viral video has amassed 1.4 million views. Fans are raving about its effectiveness, and sleep experts say there’s science to back it up.
One commenter declared, “I was ready to toss and turn and spin around in my brain and instead I did this and was asleep immediately.” Another TikToker who struggles with insomnia said it gave her the “most solid 7 hrs I’ve had since menopause.”
Read on to learn more about the method that could be your ticket to better sleep.
What is the alpha bridge method?
In her viral video, Erica Terblanche breaks down the technique to help users “cross the alpha bridge” and drift into sleep. Here’s a quick rundown:
- Get as comfortable as possible, either lying down in bed or sitting on an airplane or train.
- Close your eyes and count to 30.
- Open your eyes, but only a little, creating a “half moon” effect, and count to five.
- Go back and repeat steps two and three.
- Close your eyes one more time and concentrate on your slow breathing, inhaling and exhaling through your nose.
Terblanche said many people tend to drift off in the first cycle, but if it doesn’t work right away, hold off on reaching for your phone. Some may need to repeat the process a few times before they find themselves fast asleep.
How does it work?
The alpha bridge method isn’t just an internet hack — it’s a proven sleep strategy embraced by many looking to relax their minds and bodies before bedtime.
“It uses a series of eye movements combined with mental relaxation tactics that boost alpha brain wave activity,” Shelby Harris, a licensed clinical psychologist and director of Sleep Health at Sleepopolis, told Bustle. “These waves are important in calming the mind and supporting the transition to sleep.”
While some may find the method effective on its own, experts suggest pairing it with solid sleep hygiene practices for the best results.
That includes keeping your bedroom dark, cool, and quiet; avoiding heavy meals close to bedtime; and, of course, turning off smartphones and other devices at least an hour before trying to sleep.
Harris also recommended combining the method with other techniques like progressive muscle relaxation, mindfulness meditation, and visualization for even easier time drifting off.
But does it work for everyone?
Individuals with anxiety disorders might struggle with the alpha bridge method. Forcing the technique “could potentially lead to frustration or increased stress, counteracting the intended benefits,” Chelsea Perry, a Massachusetts-based dental sleep medicine expert, told Forbes.
People with sleep disorders like insomnia or sleep apnea may also not find it a perfect fix, and may need a more specialized treatment plan. But for those who have occasional sleep difficulties, experts say the Alpha Bridge Method can be an effective tool to integrate into your nighttime routine.
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