Here’s how it works: the sleeper chooses a category (be it names of vegetables, fruits, songs, cities, vacation spots, or anything else they like) and then comes up with something for each letter of the alphabet. For example, if the category is colors, A could be aquamarine, B could be white, C could be blue, etc. The idea is that over time the exercise will numb the person so that they don’t reach the end of the alphabet and fall asleep, the doctors said.
American sleep expert Jeff Kahn noted that the “alphabet method” has not been studied, but probably works by diverting a person’s attention from their inability to fall asleep. “You can’t force yourself to fall asleep, and thinking about falling asleep or not being able to sleep only delays sleep,” he said. Dr. Chelsea Rohrscheib, a neuroscientist and sleep specialist in New York City, noted that many people experience a hyperactive state when thinking about how to fall asleep. This makes it difficult for the brain and body to relax, leading to insomnia and poor quality sleep. “Using the letters of the alphabet forces you to stop focusing on stimulating or stressful thoughts, which calms your brain activity and helps your brain enter the first stage of sleep,” she told the television station.
Other alternatives, he says, include meditation and deep breathing exercises, which aim not only to calm the mind but also to slow heart rate and breathing, making it easier to fall asleep. If none of these methods are effective, your doctor recommends getting out of bed and going to another quiet, dark place and doing a relaxing activity, such as reading or listening to music, until you feel sleepy. Doctors’ general recommendations for healthy sleep also include maintaining a regular sleep schedule, avoiding caffeine 12 hours before bedtime, avoiding late meals and alcohol, getting sunlight every morning, and keeping the bedroom as cool as possible. dark and quiet possible before going to bed.
