SLEEP IT OFF
Little-known ‘alpha bridge’ technique that helps you fall asleep on planes
Step four is said to have a remarkable effect
THIS little-known "alpha bridge" technique is meant to successfully help you fall asleep on planes.
Planes are often incredibly noisy and uncomfortable, especially when trying to sleep before landing.
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But a game-changing trick may help you to shut your eyes for a few hours amidst the noise and upright seating.
Dubbed the "alpha bridge" method, the technique is believes to have originated from the US Navy when pilots need to snooze on command.
Expert Erica Terblanche shared the trick and it has since gone viral.
STEP ONE
Try to make yourself comfortable, close your eyes and count to 30, Erica says.
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This is the first step in crossing what she calls the "alpha bridge".
STEP TWO
The second step involves slightly opening your eyes back up.
Erica suggests: "Open your eyes on a little sliver, like a little half-moon, and count to five."
STEP THREE
This is simply repeating the first step.
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Erica says: "Close your eyes again, and count to 30."
STEP FOUR
Repeat step two, with some extra focus on your breathing.
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The psychologist instructs: "Open your eyes again to a little half-moon sliver, count to five.
"Then close your eyes again and just watch your breathing go in through your nose and out through your nose."
And that's it.
According to Erica, most people should after the first attempt of the four-step system.
OTHER TIPS
Sleep expert Jeff Khan in 2023 told Traveller passengers should prepare before even boarding the plane.
He said: "The best bet to feel your best while travelling and at your new destination is to go into your trip with low sleep debt.
"The less sleep deprived you are, the better chance you have of weathering insufficient sleep on the plane, as well as quickly adapting to your new time zone."
Meanwhile, a Reddit on the subject in 2022 went viral, as users chimed in with their own advice.
One said: "Personally, I make sure I have a window seat on the side of the bed I normally sleep on.
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"Eye masks if you need dark and can handle them (I can’t sleep with one on). Comfy clothes. Warm clothes. I bring a neck pillow.
"All this and it’s still never a great sleep. But it’s something."
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment...
A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.
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