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The Alpha Bridge technique puts you to sleep in minutes. All about the method that’s already a phenomenon on TikTok
A technique that promises to make us fall asleep almost instantly, no matter where we are. It should be noted that this is not a complete novelty, because the aforementioned technique was developed years ago by the United States Navy to help pilots quickly sink into an uninterrupted sleep . Recently, however, this method has appeared on TikTok, thanks to a video in which psychologist and mental health coach Erica Terblanche explains how to practice it in a few simple steps. In no time, the video has accumulated several million views, turning it into another viral phenomenon on the platform. But let’s take a closer look at what the Alpha Bridge technique is and how to put it into practice.
What is the Alpha Bridge technique (and why is it called that)?
The Alpha Bridge technique involves conscious breathing and alpha brain waves, which are generated when our minds are relaxed but still awake. In short, it is the cognitive activity that we experience before falling asleep and which is therefore associated with states of deep calm. The aim of this technique is to restore the balance of the autonomic nervous system – that part of the peripheral nervous system that controls the functions of internal organs, such as the heart, stomach and intestines and certain muscles -, quickly calming the mind and body. The name “Alpha Bridge” refers to the aforementioned alpha waves and to the fact that the aim of the technique is to act as an ideal bridge between a state of anxiety and a state of optimal calm.
Reproducing the natural sleep process
But how does the Alpha Bridge technique actually work? It essentially involves performing a series of eye movements and conscious breathing patterns, both designed to replicate the natural process of sleep . These exercises, in fact, help create the aforementioned alpha waves. Thus, by “hacking” the brain, the Alpha Bridge technique mimics the cognitive activity that occurs just before sleep, allowing the mind to calm down and therefore fall asleep. This technique is especially useful when sleeping in an unfamiliar place, such as a hotel, an airplane, a train, where the lack of familiarity with the environment could disrupt sleep.
How will you apply this technique?
In her video posted on TikTok, Erica Terblanche illustrates the steps needed to implement the “Alpha Bridge” for sleep:
Make yourself comfortable in bed (or in your seat, if you’re on a plane or train).
Close your eyes and count to 30. When you finish counting, your brain should be slightly more relaxed and your eyelids should feel heavier.
Open your eyes only partially and count to 5.
Close your eyes completely and count to 30.
Open your eyes slightly and count to 5.
Close your eyes once again and focus on your breathing, listening to the air going in and out of your nostrils.
According to Terblanche, most people fall asleep by the end of the first cycle. If that doesn’t happen to you, you can repeat the exercise until you’re welcomed into the arms of Morpheus.
How to increase the effectiveness of the technique
To maximize the effectiveness of the Alpha Bridge technique, it is recommended to consume foods rich in tryptophan and melatonin – respectively an amino acid that facilitates the synthesis of serotonin and a hormone produced by the brain that helps regulate sleep/wake cycles – such as milk, cherry juice, grapes, bananas, mushrooms, rice, chicken, turkey, eggs, oats, tofu, pumpkin seeds, chia seeds and goji berries. Of course, practicing meditation can be helpful.
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