Your eyes are open in the dark while your mind races through tomorrow’s to-do list, yesterday’s awkward conversation, and everything in between. Millions of people struggle with this same frustrating battle against racing thoughts when they should be drifting off to sleep.

The Alphabet Trick—a simple mental exercise that’s gone viral on TikTok—might be the solution you’ve been searching for. This technique asks you to choose a category and think of examples for each letter of the alphabet until sleep takes over.

While it may sound too simple to work, many insomnia sufferers and sleep experts alike report surprising success with this method. The best part? You don’t need any special equipment, medications, or complicated routines—just your own mind.

Keep reading to discover how this easy technique works, why it’s effective, and how to make it part of your nightly routine for better sleep.

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Why Do Racing Thoughts Keep You Awake?

• Racing thoughts at bedtime trigger your body’s stress response, increasing heart rate and alertness when you need the opposite.

You’ve been there before—lying in bed with your eyes wide open while your mind refuses to slow down. What you need in these moments is a simple strategy to quiet those racing thoughts so you can finally get some rest.

Your brain often chooses bedtime to replay embarrassing moments, worry about tomorrow’s problems, or create an endless to-do list. These racing thoughts trigger your body’s

stress response,



making your heart beat faster and keeping you wide awake when you desperately need sleep.

Many people toss and turn for hours, checking the clock and growing more frustrated as valuable sleep time slips away. This pattern can become a harmful cycle, where anxiety about not sleeping actually makes it harder to fall asleep the next night.

Your body stays in “alert mode” when your thoughts remain active, preventing the natural relaxation needed for sleep to take over.

Poor sleep affects every part of your life, from your mood and energy levels to your ability to think clearly and stay healthy. Sleep pills and complicated sleep routines often come with unwanted side effects or require special equipment that might not help in the long run.

Simple mental exercises like the Alphabet Trick put you back in control of your sleep without creating new problems or dependencies. Finding an effective technique you can use anywhere—whether you’re at home, traveling, or staying with friends—gives you confidence that you can handle sleep difficulties wherever they occur.

What Is the Alphabet Trick?

• The Alphabet Trick is a mental distraction technique where you pick a category and list one example for each letter of the alphabet until you fall asleep.

The Alphabet Trick works by giving your busy brain something specific but not too challenging to focus on instead of your worries.

The technique follows three simple steps:

1. Choose a category like animals, cities, or foods that you know well enough to generate examples without straining
2. Start with letter A and think of one example from your category
3. Continue through the alphabet in order until sleep takes over or you reach Z

The Alphabet Trick gives your busy brain a simple task that distracts it from worry and overthinking. Like a mental off-switch, giving your thoughts a gentle, structured path toward sleep instead of a chaotic jumble of worries.

People have used alphabet-based distraction techniques for decades, with many learning it from parents or grandparents. The technique spans cultures and generations because it uses the simple alphabet framework most people already know.

The method went viral on TikTok when users shared their success stories and personal variations. Users might think of song titles for each letter or list items from their favorite TV shows.

Anyone can adapt it to their interests. Long-term users describe the technique as a reliable friend they can call on during difficult nights, even after years of use.

• Basic steps: Choose a category like animals, cities, or foods, then think of an example for each letter of the alphabet in order.
• Right difficulty level: Pick something not too hard (which keeps you awake) and not too easy (which lets your mind wander back to worries).
• Natural progression: Most people fall asleep before reaching the end of the alphabet, often around letters like M, N, or O.

Why Simple Mental Exercises Help With Sleep

Mental exercises like the Alphabet Trick work by interrupting the cycle of overthinking that keeps you awake.

• Attention shift: Your brain can only focus fully on one thing at a time, so the alphabet exercise pushes worry aside.
• Gentle engagement: Unlike screens or intense activities, this method occupies your mind without stimulating it further.
• Boredom benefit: The repetitive, mildly challenging nature of the exercise actually helps induce drowsiness.

When you give your brain just enough to focus on without emotional triggers, you create the perfect conditions for sleep to naturally take over.

Why Does the Alphabet Trick Help You Fall Asleep?

The Alphabet Trick isn’t just a random hack—it works because of how our brains process information and prepare for sleep. Understanding the mental mechanics behind this technique helps explain why such a simple exercise can solve such a stubborn problem.

How Distraction Techniques Affect the Brain

Distraction and
relaxation techniques



like the Alphabet Trick interrupt the brain’s worry cycle and create mental space for sleep.

• Attention redirection: Your brain shifts focus from emotionally charged thoughts to the neutral task of listing alphabetical items.
• Cognitive load: The moderate mental effort required uses up the working memory that would otherwise maintain worry thoughts.
• Neural calm: The repetitive, predictable nature of the exercise helps lower activity in areas of the brain associated with stress and anxiety.

This mental shift works like changing the channel on a TV that’s playing something upsetting, giving your brain permission to power down for the night.

What Experts Say About Mental Exercises for Sleep

Sleep specialists recognize the value of structured mental activities for improving sleep quality.

• Expert endorsement: Sleep doctors and therapists often recommend similar cognitive techniques to patients struggling with falling asleep fast.
• Effective alternative: Many professionals view these methods as helpful first-line approaches before considering medication for insomnia.
• Skill building: Mental exercises train your brain over time to respond differently to bedtime, creating lasting improvements in sleep patterns.

The professional support for these techniques confirms what many users already know from experience—simple mental activities can dramatically improve your ability to fall asleep.

The Connection Between Overthinking and Insomnia

Overthinking and poor sleep create a harmful cycle that the Alphabet Trick helps break.

• Stress response: Racing thoughts at bedtime trigger physical reactions like increased heart rate and alertness that directly prevent sleep.
• Time awareness: Watching the clock and calculating hours of remaining sleep creates additional anxiety that worsens insomnia.
• Next-day worries: Concerns about how lack of sleep will affect tomorrow’s performance add another layer of sleep-preventing stress.

By giving your mind a specific task that interrupts this cycle, the Alphabet Trick addresses one of the root causes of sleeplessness rather than just treating symptoms.

How to Use the Alphabet Trick Step-by-Step

The beauty of the Alphabet Trick lies in its simplicity, but a few key strategies can make it even more effective. It’s a straightforward process anyone can master with a little practice.

1. Get Comfortable and Prepare

Settle into your normal sleep position with eyes closed and take a few deep breaths to prepare your body for rest. Make sure your bedroom environment supports sleep—cool temperature, dark, and quiet.

2. Choose Your Category Wisely

Pick a subject area you know well enough to generate examples without straining your brain too much. The category should be:

• Not too difficult: Avoid obscure topics like “professional tennis players” that require intense recall
• Not too easy: Skip simple categories like “colors” that won’t occupy your mind enough
• Personally interesting: Choose topics you enjoy thinking about, like favorite foods, hobbies you enjoy, places you’ve visited, or types of animals

Popular effective categories include: foods, animals, cities, names, plants, and common household items. Create a small collection of go-to categories so you don’t get bored using the same one every night.

Choose categories that aren’t too hard (professional tennis players) or too easy (animals for some) to maintain the right level of mental engagement.

Examples of beginner-friendly categories are:

• Common foods (apple, banana, carrot…)
• Animals (alligator, bear, cat…)
• Names (Amy, Bob, Carlos…)
• Cities (Atlanta, Boston, Chicago…)

3. Work Through the Letters

Start with A and think of one example from your category, then move to B and continue in order until sleep comes or you reach Z. If you find yourself returning to worrying thoughts, gently guide your attention back to the last letter you remember and continue with the exercise.

4. Handle Difficult Letters Flexibly

Give yourself permission to skip tricky letters like Q, X, and Z rather than getting stuck and frustrated. You can also decide on a few standard answers for these letters ahead of time—like always using “quail” for Q when doing animals—so you don’t have to search your mental dictionary when tired.

The most important aspect is maintaining a relaxed attitude—putting too much pressure on “doing it right” defeats the purpose of calming your mind for sleep.

Tips for Making the Technique More Effective

Small adjustments to how you use the Alphabet Trick can dramatically improve its effectiveness.

• Worry capture: Keep a notepad by your bed to quickly write down pressing thoughts before starting the alphabet exercise, freeing your mind from the fear of forgetting important items.
• Letter flexibility: Give yourself permission to skip difficult letters like Q, X, or Z rather than getting stuck and frustrated.
• Multiple entries: For an extra challenge when needed, think of two or three examples per letter to increase the mental load.

The most important aspect of the technique is maintaining a relaxed attitude—putting too much pressure on “doing it right” defeats the purpose of calming your mind for sleep.

When Does the Alphabet Trick Work Best?

• The Alphabet Trick specifically targets thought-related sleep difficulties like racing minds, sleep anxiety, and stress-related insomnia.

Not all sleep problems respond equally to the same solutions, and knowing when to use the Alphabet Trick improves your chances of success. Understanding its strengths helps you decide if this method matches your specific sleep challenges.

Types of Sleep Problems It Addresses

The Alphabet Trick particularly helps with thought-related sleep difficulties rather than physical or environmental issues.

• Racing mind: This technique directly targets the overthinking and worry spirals that keep many people staring at the ceiling for hours.
• Sleep anxiety: People who feel anxious about falling asleep often find relief when this method gives them a structured way to approach bedtime.
• Stress-related insomnia: The technique helps counteract temporary sleep problems triggered by work pressure, big life changes, or upcoming events.

While the Alphabet Trick won’t fix all sleep issues, it offers a powerful tool against the mental obstacles that frequently stand between you and restful sleep.

Who Might Benefit Most from This Technique

Certain groups of people tend to see the best results when using the Alphabet Trick.

• Overthinkers: People whose minds naturally analyze everything find this structured activity particularly helpful in redirecting their active brains.
• Word lovers: Those who enjoy language, reading, or word games often connect well with this letter-based technique.
• Self-helpers: People who prefer taking an active role in solving their problems appreciate the independence this method provides.

If you’ve tried counting sheep with little success, this more engaging alternative might provide the right level of mental occupation to help you drift off.

What to Do When the Alphabet Trick Is Not Working?

Even the simplest sleep techniques can hit snags, but knowing how to overcome these obstacles keeps you on track. These practical solutions help you navigate the most common issues people face when using the Alphabet Trick.

What to Do if Your Mind Keeps Wandering

Your mind naturally tries to return to worry thoughts, but you can gently guide it back to the alphabet exercise. Many people find their thoughts drifting back to work problems or tomorrow’s tasks while trying to think of animals that start with D.

When this happens, acknowledge the wandering thought without judgment, then firmly return to the last letter you remember working on. Set a mental rule to restart from A if you’ve forgotten where you left off—the restart itself helps refocus your attention.

Sometimes writing down persistent worries before starting the alphabet exercise creates mental space and permission to set those thoughts aside until morning.

Handling Difficult Letters

Certain letters pose consistent challenges that can disrupt the smooth flow of the technique. Letters like Q, X, and Z contain fewer common words in English and can create frustrating roadblocks in your alphabet journey.

Give yourself permission to skip these tricky letters entirely rather than letting them create new stress. Another approach involves deciding on a few standard answers for these letters ahead of time—like always using “xylophone” for X—so you don’t have to search your mental dictionary when tired.

Some people prefer creating categories that make difficult letters easier, such as animals (quail, zebra) or countries (Qatar, Zimbabwe) to ensure a smoother experience.

Combining with Other Relaxation Techniques

The Alphabet Trick works even better when paired with complementary relaxation methods that prepare your body for sleep. Try starting with deep breathing exercises—inhaling for four counts and exhaling for eight—before beginning your alphabet list to calm your nervous system first.

Adding gentle progressive muscle relaxation by tensing and releasing muscle groups from toes to head helps release physical tension that might otherwise keep you alert.

Some people find success by creating a three-step routine: writing worries in a journal before bed, doing two minutes of deep breathing, and then starting the Alphabet Trick, addressing mental and physical relaxation needs.

The key lies in finding combinations that address both the busy mind and the tense body for complete sleep readiness.

What Other Mental Exercises Help With Sleep?

The Alphabet Trick isn’t the only mental technique that can help you fall asleep faster and sleep more soundly. Exploring these alternative approaches gives you a complete toolkit of options to use depending on your specific needs each night.

Progressive Muscle Relaxation

Progressive muscle relaxation directly addresses physical tension that prevents your body from entering sleep mode.

• Systematic approach: Start at your toes and work upward, tensing each muscle group for 5 seconds before releasing completely.
• Body awareness: The technique trains you to recognize subtle tension you might otherwise miss in your jaw, shoulders, and other common stress-holding areas.
• Physical reset: The contrast between tension and release signals to your nervous system that it’s safe to power down for sleep.

Many people find this method particularly helpful after physically demanding days or when stress manifests as body aches and tightness.

Breathing Techniques

Specific breathing patterns can quickly shift your body from alert to relaxed by activating your parasympathetic nervous system.

• 4-7-8 method: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts to trigger the body’s relaxation response.
• Box breathing: Equal-length inhales, holds, and exhales create a mentally engaging pattern as box breathing occupies worried thoughts.
• Belly breathing: Placing one hand on your stomach while breathing deeply ensures you’re using your diaphragm properly for maximum calming effect.

These techniques work within minutes and require no special equipment or preparation, making them perfect for sudden sleep difficulties or middle-of-the-night wakeups.

Comparison with the Alphabet Trick

Each sleep technique offers unique benefits that address different aspects of sleep difficulties.

• Focus differences: The Alphabet Trick primarily occupies mental energy, while muscle relaxation targets physical tension and breathing techniques affect both mind and body.
• Learning curve: Breathing techniques often work immediately, while the Alphabet Trick and progressive relaxation may take several nights to master.
• Personal match: Your unique sleep obstacles and preferences determine which technique will work best on any given night.

The good news is you don’t need to choose just one approach—many people find their sleep improves most when they combine techniques or alternate between them based on their specific needs each night.

How to Build a Complete Sleep Routine?

• Use the Alphabet Trick as the final mental activity of your day, after completing your physical bedtime routine.

The Alphabet Trick works best when it forms part of a thoughtful sleep routine that prepares both your mind and body for rest. Building a comprehensive approach to sleep hygiene increases your chances of consistent, quality sleep that leaves you refreshed and ready for the day ahead.

How the Alphabet Trick Fits into Good Sleep Habits

The Alphabet Trick serves as one important component in your overall sleep strategy rather than a standalone solution.

• Mental shutdown: Use the technique as the final mental activity of your day, after completing your physical bedtime routine.
• Consistent cue: Practicing the Alphabet Trick nightly trains your brain to recognize it as a signal that sleep time has arrived.
• Emergency tool: Keep the technique in reserve for difficult nights when other aspects of your routine fail to induce sleepiness.

Think of the Alphabet Trick as the mental bookend to your day that complements physical sleep preparations like brushing teeth, changing into pajamas, and dimming lights.

Environmental Factors That Support Sleep

Your bedroom environment dramatically influences how quickly and deeply you sleep, regardless of mental techniques used.

• Light control: Block all sources of light with blackout curtains or a sleep mask to support your body’s natural melatonin production.
• Sound management: Address noise disruptions with earplugs, white noise machines, or fans that create consistent background sounds.
• Temperature setting: Keep your bedroom cool (around 65-68°F or 18-20°C) to help your body achieve the temperature drop that triggers sleep.

These environmental adjustments create ideal conditions for the Alphabet Trick to work effectively, removing physical barriers that might otherwise undermine your mental relaxation efforts.

Timing Considerations for Best Results

When you use the Alphabet Trick matters almost as much as how you use it. Proper timing ensures your body receives clear, consistent signals about when to prepare for sleep, part of a predictable nightly pattern.

First, there’s the wind-down period. Start your sleep routine at least 30-60 minutes before your target sleep time. You can begin with more wakeful activities that relax you, like journaling or arts and crafts for sleep. Then do any needed tasks like brushing teeth before transitioning to lying down in bed.

There should be no gadgets either, no scrolling on your phone before bed. End screen time at least 30 minutes before beginning the Alphabet Trick to prevent blue light interference with melatonin.

And when you’ve got it down, keep to a consistent schedule. Go to bed and wake up at the same times daily to strengthen your natural sleep-wake cycle. Yes, no sleeping in on the weekends if you can.

Next Steps Checklist

Ready to put the Alphabet Trick to work for better sleep? Use this simple checklist to get started and make the most of this technique.

Try the Alphabet Trick Tonight

• Choose a simple category for your first attempt (animals, foods, or names work well)
• Prepare your sleep environment by removing distractions
• Start with the letter A when you’re ready to fall asleep
• Notice how far through the alphabet you get before drifting off

Create Your Personal Category List

• Brainstorm 5-10 categories that interest you personally
• Test different categories to find your “just right” difficulty level
• Create a written list of your go-to categories to keep by your bed
• Include some categories that have special meaning to you

Track Your Results

• Keep a simple sleep journal for at least one week
• Note how long it takes to fall asleep each night
• Record which categories work best for you
• Pay attention to which letters you typically reach before falling asleep

Combine With Other Sleep Hygiene Practices

• Establish a consistent sleep and wake schedule
• Remove electronics from your bedroom or stop using them 30 minutes before bed
• Create a cool, dark, quiet sleep environment
• Consider adding breathing exercises or progressive muscle relaxation

When to Consider Seeking Professional Help

• You’ve tried the Alphabet Trick and other sleep techniques for several weeks without improvement
• Your sleep problems significantly affect your daily functioning
• You experience severe daytime sleepiness, loud snoring, or breathing pauses
• Sleep difficulties occur alongside other concerning health symptoms

Start with just one or two checklist items this week and gradually incorporate more as they become habits. Remember that improving sleep is a process—what matters most is finding the specific combination of techniques that works best for your unique sleep needs.

FAQs

How long does it take for the Alphabet Trick to work?

Depends, but many people fall asleep somewhere between letters J and P, typically within 5-10 minutes of starting the technique.

Can children use the Alphabet Trick too?

Children as young as 6 or 7 can use age-appropriate versions of the Alphabet Trick with categories like animals, foods, or cartoon characters.

What’s the best category to start with?

First-timers should choose familiar categories like foods, animals, or names that offer plenty of easy examples without requiring too much thought.

Should I restart if I forget which letter I was on?

Simply return to the last letter you remember or start over from A, as the goal is maintaining gentle mental focus rather than perfectly completing the alphabet.

Will the Alphabet Trick work for severe insomnia?

While the technique helps many people with mild to moderate sleep difficulties, severe or chronic insomnia often requires additional strategies or professional guidance.

Can I use the Alphabet Trick for middle-of-the-night wakeups?

The Alphabet Trick works just as effectively for falling back to sleep after waking as it does for initially falling asleep.

Do I need to use a different category every night?

Using the same category repeatedly is perfectly fine and can actually make the technique more effective as the familiar routine signals to your brain that sleep time has arrived.

What should I do if I run through the alphabet a few times?

If you complete the alphabet without falling asleep, switch to a different category and start again from A. Choose a category that’s slightly more challenging to increase mental engagement, or try combining the technique with deep breathing between letters.

If you’ve cycled through multiple categories without success, consider getting up for 15-20 minutes to do a quiet, non-stimulating activity before trying again.

Conclusion

The Alphabet Trick offers a surprisingly powerful solution to the common problem of racing thoughts at bedtime. This simple mental exercise costs nothing, requires no special equipment, and can be practiced anywhere you sleep.

By giving your busy brain just enough to focus on without triggering more stress or worry, the technique creates the perfect conditions for natural sleep to take over.

Make the method work best for you by choosing categories that match your interests and combining the technique with good sleep habits like a consistent schedule and a comfortable bedroom environment.

Start tonight by picking an easy category like animals or foods and see how quickly your mind settles as you work through the ABCs.

Track your results over time and adjust as needed, remembering that finding your perfect sleep solution might take some experimentation. The path to better sleep might be as simple as remembering your ABCs—one letter at a time.