Buzz
Photo: Dannko/Getty ImagesTired of endlessly searching for the perfect sleep solution? The newest TikTok sensation—the 'alpha bridge' technique—can help you fall asleep more swiftly, no matter where you are. Originally created by the U.S. Navy to aid pilots in getting quick, uninterrupted rest, this method has been brought back to the spotlight by TikTok user @erica.terblanche. Want to give the alpha bridge technique a go? Follow the steps outlined below.
What’s the Alpha Bridge Technique?
The alpha bridge technique involves a series of eye movements and breathing patterns designed to mimic the natural process of falling asleep. Its name is derived from the science of alpha waves—a brainwave present when our minds are calm yet awake, representing the mental state just before sleep. This technique is particularly helpful when you're in an unfamiliar environment, such as on a plane, at a hotel, or anywhere that could disrupt your usual bedtime routine.
To increase the effectiveness of this sleep method, prepare your body by eating foods that promote sleep, engaging in meditation, or drinking beverages that boost sleep-inducing hormones.
Experience the Alpha Bridge Technique
TikTok user @erica.terblanche explains that the alpha bridge technique consists of four easy steps. Follow these steps to drift off effortlessly and sleep more soundly.
Get Comfortable by Laying or Sitting Down
When you're ready to fall asleep, ensure you're in the ideal sleep position. For instance, if you're on a long flight, recline your seat and get comfortable.
Close Your Eyes and Count to 30
Shut your eyes and begin counting to 30. By the time you reach 30, your brain should feel more relaxed, and your eyelids will start to feel heavier.
Slightly Open Your Eyes and Count to Five
As your eyes grow heavier, open them slightly and count to five. Afterward, repeat step two by closing your eyes, counting to 30, and then slightly opening your eyes to count to five again. If needed, continue alternating between steps two and three.
Close Your Eyes and Focus on Your Breathing
After completing steps two and three, wrap up the technique by shutting your eyes and focusing on your deep, steady breaths. Keep listening to your breath, and you'll likely drift off to sleep in no time.
