Airplanes can be some of the loudest and most uncomfortable places to try to get some sleep, but there’s a game-changing trick that can have you flying in dreamland in no time – even from 30,000 feet .
Called the “alpha bridge method”, the technique is thought to have been originally developed by the US Navy for pilots who needed to take naps on command.
Sleep hacking has hit TikTok 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 stated, “I was about to toss and turn and roll in my brain and instead I did so and was instantly asleep.” Another TikToker who struggles with insomnia said it gave her a “stronger 7 hours”. I have had since menopause. â€
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 fall asleep. Here’s a quick summary:
- Be as comfortable as possible, either lying in bed or sitting on a plane or train.
- Close your eyes and count to 30.
- Open your eyes, but only slightly, creating a “half moon” effect, and count to five.
- Go back and repeat steps two and three.
- Close your eyes once more and focus on your slow breathing, inhaling and exhaling through your nose.
Terblanche said many people tend to quit on the first cycle, but if it doesn’t work right away, stop reaching for your phone. Some may need to repeat the process several times before they find themselves in deep sleep.
How does it work?
The alpha bridge method isn’t just an internet hack—it’s a proven sleep strategy embraced by many people looking to relax their mind and body before bed.
“It uses a series of eye movements combined with mental relaxation tactics that stimulate alpha brain wave activity,” Shelby Harris, a licensed clinical psychologist and director of Sleep Health at Sleepopolis, told Bustle. “These waves are important for calming the mind and supporting the transition to sleep.”
While some may find the method effective on its own, experts suggest combining it with consistent sleep hygiene practices for the best results.
This 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 you try to sleep.
Harris also recommended combining the method with other techniques such as progressive muscle relaxation, mindfulness meditation and visualization to make the transition even easier.
But does it work for everyone?
Individuals with anxiety disorders may struggle with the alpha bridge method. Forcing the technique “can potentially lead to frustration or increased stress, countering the intended benefits,” Chelsea Perry, a Massachusetts-based dental sleep medicine expert, told Forbes.
People with sleep disorders such as insomnia or sleep apnea may also not find it a perfect solution and may need a more specialized treatment plan. But for those who have occasional trouble sleeping, experts say the Alpha Bridge Method can be an effective tool to integrate into your nighttime routine.
#Alpha #Bridge #hack #fall #asleep #plane
Image Source : nypost.com