The key to overall wellness involves a delicate balance of eating healthily, getting regular exercise, and sleeping well each night. If you have difficulty getting enough sleep consistently, you've likely tried every trick and tip in the book. We're here to share a trending technique people on TikTok swear by called the "alpha bridge sleep hack," which has garnered millions of views—and for good reason.
The alpha bridge sleep technique was explained by TikToker Erica Terblanche, a "positive psychologist and mental well-being educator," as a useful skill to "help you fall asleep on an airplane or anywhere else." Some claim the hack is truly life-changing and helps them fall asleep much quicker. One commenter noted, "I have been doing this for over a week—it is very, very effective," while another TikToker said, "I have insomnia and am shocked how it put me to sleep… most solid seven hours I've had since menopause."
Now, let's dive into how you can try this technique for yourself.
What Is the Alpha Bridge Sleep Hack?
"The alpha bridge sleep hack is a mental relaxation technique designed to help you transition into sleep more easily," explains Dorsey Standish, MS, a neuroscientist, wellness expert, and mechanical engineer. "The technique involves eye movements, counting, and breathing to increase alpha brain wave activity, priming you for relaxation and sleep."
Here's how you can try the alpha bridge sleep hack to get a solid night's sleep:
- Start by closing your eyes and counting to 30.
- Open your eyes slightly and count to five.
- Close your eyes again and count to 30.
- Open your eyes slightly and count to five once more.
- Focus on breathing deeply in and out through your nose.
If you’re still awake after several minutes, repeat the cycle.
"For the best results, practice this hack at bedtime, ideally after winding down with a calming bedtime routine that might include relaxing activities like reading a book, stretching, or taking a warm bath," Standish suggests.
The benefits of the alpha bridge sleep hack:
This sleep hack can help decrease anxiety and stress, promote relaxation, and calm your racing mind before bed, says Standish. "Engaging in the prescribed eye movements, counting, and deep breathing induces a state of relaxation while reducing the physical tension and mental busyness that often keeps us awake," she explains.
This method is called the "alpha bridge sleep hack" because it creates a "bridge" from your wakeful, more active beta wave state to your more relaxed alpha wave brain state, helping you drift off to sleep.