He insomnia It is a common illness that affects millions of people around the world. The long sleepless nights, the tossing and turning in bed, the constant coming and going of thoughts can make getting a night’s rest a challenge. What if there was a simple and quick technique to fall asleep almost immediately? This is the case of “alpha bridge”a trick that has gained popularity thanks to its effectiveness in relaxing and sleeping, even in difficult conditions, such as on board an airplane.
Initially developed by the US Navy For pilots who needed to rest in the middle of a flight, the alpha bridge has resurfaced in recent months thanks to a viral video on TikTok from the psychologist Erica Terblanchewho has explained the technique in a clear and accessible way. In a short time, the method has captivated thousands of people who are looking for an effective solution to calm their mind and body before sleeping.
According to experts, the trick works thanks to a combination of eye movements and controlled breathing that facilitate the transition of the brain from an alert state (beta brain wave) to a more relaxed state conducive to sleep (alpha brain wave).
Alpha brain waves are associated with deep relaxation and preparation for rest. They occur naturally when we begin to relax before sleeping.
In the words of the psychologist Shelby Harrissleep expert and author of The Women’s Guide to Overcoming Insomniathe goal of this method is to “mimic the eye movements and brain activity that occur just before sleep, to help the mind relax more easily and sleep is induced.” Combining these movements with deep breathing reduces stress and prepares the body for a more restful sleep.
The technique is not only useful in bed, but has proven to be equally effective in other places, such as in the seat of an airplane cabin, where noise and discomfort can make it difficult to rest. In fact, Terblanche mentioned that the alpha bridge It can be an excellent option for sleeping even on a flight, something that frequent travelers have widely praised on social media.
Perform the technique of alpha bridge It is simple and does not require any special equipment.
- Find a comfortable position: If you are in bed, lie down relaxed. If you’re on a plane or in another uncomfortable place, sit so you can keep your neck and back relaxed.
- Close your eyes and count to 30: This first step is essential to relax your facial muscles and prepare your mind for the next step.
- Open your eyes partially, like a half-moon, and count to five.: Hold this position for a few seconds, without straining your eyes. The idea is to generate a small eye effort that simulates the movement that the brain makes before falling asleep.
- Close your eyes again and count to 30: This action helps return to a calm state.
- Repeat the previous movements and focus on your breathing: Focus on breathing slowly through your nose, inhaling deeply and exhaling slowly.
Terblanche indicates that most people fall asleep during the first cycle of the technique, although some may need to repeat it a couple of times. The most important thing is not to despair or resort to your cell phone, as this interrupts the relaxation process.
He alpha bridge It works by stimulating alpha brain waves, which are linked to a state of deep relaxation, similar to what we experience before falling asleep. According to Harrisalpha waves are essential to calm the mind and facilitate the onset of sleep. By adopting these eye movements combined with controlled breathing, the brain transitions from a state of alert (beta waves) to a state of relaxation.
In addition, the method allows the mind to focus on something simple and repetitive, which helps reduce anxiety and worries that often interfere with rest. The key is to eliminate the mental and physical stress that we accumulate during the day.
Although he alpha bridge can be very effective on its own, experts recommend combining it with other health practices. sleep hygiene for best results. Jack Dell’Acciosleep coach, suggests on his website some habits that promote sleep quality:
- Maintain the bedroom dark, cool and calm.
- Avoid heavy or spicy foods before going to bed.
- Turn off electronic devices at least one hour before bed.
- Prioritize physical activity during the day to regulate the sleep cycle.
Although he alpha bridge It is a useful resource for many people, not all health conditions favor its effectiveness. Chelsea Perryan expert in dental sleep medicine, warned in conversation with Forbes that people with anxiety disorders o chronic insomnia They may encounter difficulties when trying to perform the technique, as it can lead to frustration instead of relaxation. In these cases, it is advisable to consult a sleep specialist.
Likewise, those who suffer sleep apnea or other serious sleep disorders must treat the underlying cause of their problem, because the alpha bridge It does not replace specific medical treatments.
If the technique of alpha bridge is not effective for you, there are several alternatives to improve your sleep. Some recommended options are:
- Yoga Nidra: a type of guided meditation that helps deeply relax the body and mind.
- Autogenic training: relaxation techniques that induce feelings of calm in the body.
- 4-7-8 breathing technique: inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds.
Each person responds differently to these methods, so it is advisable to experiment until you find the strategy that works best for you.
