Explained: TikTok's Alpha Bridge Sleep Hack Makes It Easy-Breezy To Fall Asleep

Struggling to fall asleep often leads to desperate measures—melatonin gummies, white noise machines, or lavender sprays. Sometimes, though, the simplest tricks work best. One of the latest viral sleep hacks on TikTok, the “alpha bridge sleep technique,” promises an easy solution.

Viral sleep hack

The “alpha bridge sleep technique” has gained millions of views on TikTok, thanks to creator @erica.terblanche. In a viral video from earlier this month, she detailed four simple steps to help you fall asleep anytime, anywhere—including on planes. Her comments section is filled with praise, with one person noting, “This completely changed my life, thanks,” and another adding, “This really works, I fell aslee—”

How it works?

The alpha bridge technique is a sleep strategy that uses a combination of eye movements and mental relaxation to increase alpha brain wave activity. These brain waves help calm the mind, making the transition to sleep smoother.

Steps to cross-over the alpha bridge

In her video, @erica.terblanche outlines the four easy steps to “cross the alpha bridge” into sleep. Here’s how to do it:

Get comfortable: Whether you’re in bed or on a plane, find a comfortable position.
Close your eyes: Shut your eyes and count to 30.
Open slightly: Open your eyes just a sliver, like a half-moon shape, and count to five.
Repeat: Fully close your eyes again and count to 30. Open halfway and count to five. Close your eyes, focus on your breath, and breathe slowly through your nose until you drift off to sleep.

The “Alpha Bridge”

Alpha bridge is an technique that aims to stimulate alpha brain waves, which are prominent when you're relaxing with your eyes closed, right at the brink of sleep. The method involves simulating drowsy eye movements to help your brain transition from alert beta waves to calming alpha waves, facilitating relaxation and sleep.

Science behind It

Alpha brain waves are key to achieving a relaxed state. By alternating eye movements and engaging in mental relaxation, the alpha bridge technique helps increase alpha wave activity, making it easier to fall asleep. This simple yet effective method can be especially useful for those who struggle to relax and fall asleep quickly.

Final thoughts

The “alpha bridge sleep technique” offers a straightforward and accessible approach to improving sleep quality. As TikTok users have attested, this method can significantly enhance your ability to fall asleep, making it a practical tool for better rest. Whether at home or on the go, crossing the alpha bridge might just be the sleep solution you’ve been looking for.