For those who are struggling to get enough sleep, the ABCs may be the key to getting more Zzzs.

A sleep shortcut that’s making the rounds on TikTok uses the alphabet to help people drift off.

Sleep experts shared their input on the unconventional route to restful nights.

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The technique isn’t new, but it’s been circulating on social media in recent weeks. 

Here’s how it works: The wanna-be sleeper chooses a category — whether it’s song titles, vacation destinations or anything that strikes their fancy — and then thinks of something for every letter of the alphabet.

For instance, if the category is colors, A might be Aqua, B could be Blue, C could be Chartreuse, and so on.

The idea is that, over time, the exercise will lull the person to sleep.

There are other variations of the alphabet hack, such as picturing each letter being written and erased to help induce sleep.

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Sleep expert Jeff Kahn, the Chicago-based CEO and co-founder of Rise Science, maker of the sleep and energy tracker app RISE, pointed out that the alphabet method hasn’t been studied, but that it likely works by distracting the person from focusing on the inability to sleep. 

“This is how the larger category of distraction techniques can help with sleep, anxiety and managing pain, among other challenges,” he told Fox News Digital.

“You can’t force sleep — and thinking about falling asleep or about how you can’t fall asleep is a surefire way to delay it.”

If lack of sleep is interfering with your quality of life, experts recommend speaking with a doctor about getting assessed for a sleep disorder or other underlying medical conditions. (iStock)

Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, noted that many people experience an overactive mind when they’re trying to sleep, which makes it difficult for the brain and body to relax — leading to insomnia and poor sleep quality.

“The alphabet hack forces you to stop focusing on stimulating or stressful thoughts, which calms your brain activity and helps the brain enter the first sleep stage,” she told Fox News Digital.

Alternative sleep hacks

If the alphabet method doesn’t work, there are other creative techniques that could help you fall asleep.

“Alternatives include meditation and deep breathing exercises, which focus on not only quieting the mind, but also slowing your heart rate and breathing, which make it easier to enter sleep,” Rohr said.

“You can’t force sleep — and thinking about falling asleep is a surefire way to delay it.”

If none of these techniques are effective, he recommends getting out of bed and going to another quiet, dim area to do a relaxing activity, like reading or listening to music, until you feel sleepy.

Kahn agreed with that advice.

“You can’t force sleep — and thinking about falling asleep or about how you can’t fall asleep is a surefire way to delay it,” an expert said. (iStock)

“A good rule of thumb is, if you can’t fall asleep within 20 to 30 minutes, abandon the pursuit, leave your bed, and do things that are relaxing and distracting, in low or as little light as possible,” he advised. 

“Let sleepiness wash over you, which it will, and then head back to bed. Sleep doctors call this a ‘sleep reset.’”

Another technique that works for a lot of people is progressive muscle tension and relaxation, both experts said.

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“A warm shower immediately before bed also helps to drop your core body temperature quickly once you get out, which stimulates the brain to feel sleepy,” Rohr added.

Optimizing sleep hygiene

“Decades of sleep science research shows that having excellent sleep hygiene is your best bet to regularly fall sleep, stay asleep, and to feel and function your best while awake,” Kahn told Fox News Digital.

Optimizing your sleep hygiene is the best way to “regularly fall sleep, stay asleep, and to feel and function your best while awake,” a sleep doctor warned. (iStock)

Common best practices include keeping a very regular sleep schedule, cutting off caffeine 12 hours before bedtime, avoiding late meals and alcohol, getting sunlight every morning — and keeping your bedroom as cool, dark and quiet as possible.

When to seek help

If you’ve tried everything — including optimizing your sleep environment and routine — and lack of sleep is still interfering with your quality of life, experts recommend speaking with a doctor about getting assessed for a sleep disorder or other underlying medical conditions.

“Because anxiety about sleep can precipitate more sleeplessness and sleeplessness feeds anxiety, I recommend seeking help sooner rather than later,” Kahn said.

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Researchers have found that a source of carcinogenic chemicals is in Americans’ cars – but there may be a way to reduce your risk.

Environmental Science and Technology, a peer-reviewed scientific journal, published a study called “Flame Retardant Exposure in Vehicles Is Influenced by Use in Seat Foam and Temperature” on Tuesday.

The study explains that Americans breathe in chemicals from the flame retardants in their vehicles. The chemicals can cause issues ranging from developmental neurotoxicity to thyroid hormone dysregulation and even cancer.

The types of chemicals found in flame retardants range from polybrominated diphenyl ethers (PBDEs), which were common in cars until the early 2000s, to alternative brominated flame retardants (BFRs) and organophosphate ester flame retardants (OPEs). 

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The federal government requires a level of flame retardants in vehicles. The National Highway Traffic Safety Administration (NHTSA) mandated the use of flame retardants in the 1970s.

“Flame retardant (FR) chemicals are intentionally used in electronics, furnishings, and building materials to meet flammability standards,” the study explains.

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“Most [flame retardants] are used in an additive manner (i.e., not chemically bound), and many are semivolatile, indicating that they can be present in both the gas phase and partially in the condensed phase (e.g., particles and surfaces), depending on environmental conditions.”

A motorcycle officer weaves through traffic on a Los Angeles freeway during the evening rush hour on April 12, 2023 in Los Angeles, California. (FREDERIC J. BROWN/AFP via Getty Images)

Americans who drive professionally or face long commutes may be at a higher risk of harm from the chemicals.

“These findings highlight that commuters are likely to be exposed to [flame retardants], especially those with longer commutes or those who drive vehicles full time as part of their employment,” the paper read. 

“In addition, children, who breathe a greater amount of air per kg body weight compared to adults, would also be at risk of greater exposures for equivalent commuting times.”

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An interior view of a vehicle on April 2, 2024 in Beijing, China (VCG/VCG via Getty Images)

Drivers and passengers in warmer states may face a greater risk of breathing in the flame retardant chemicals. But rolling down car windows, turning off the AC and parking in covered garages may help reduce exposure to the dangerous chemicals, researchers say. 

“Increasing ventilation by opening vehicle windows and avoiding recirculating interior cabin air may also reduce exposures,” the study said. “However, the greatest reduction in exposure from vehicle air would come from significantly reducing the amount of FRs added to personal vehicles.”

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Cracking your back or neck might provide quick relief and a satisfying popping noise — but is it a safe practice?

“When you stretch or manipulate your spine, such as by twisting or bending, the pressure within the joint changes,” Dr. William Kemo, a neurosurgeon at the Virginia Spine Institute, told Fox News Digital.

“This can cause a sudden release of gas bubbles, leading to a cracking sound.”

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People often crack their back or neck out of habit, or to temporarily relieve tension or stiffness, Kemo noted.

“Typically, they do this to loosen up their back or neck when it is feeling tight or stiff. The ‘cracking’ is the popping of a tight or stiff facet joint.”

While the act of cracking can release endorphins (feel-good chemicals) for temporary relief, it doesn’t address the source of the tension, according to Tori Hartline, a chiropractor at Sunlife Chiropractic in Frisco, Texas.

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Popping or cracking can even lead to injury, she warned.

“Chiropractors are trained to look for restricted areas in the spine and perform specific adjustments to decrease tension and improve range of motion,” Hartline said.

Cracking your back or neck can cause a myriad of health issues, experts are warning. (iStock)

“When an individual tries to pop their own back or neck, the segments that release gas are hypermobile segments versus the area of restriction. The joints above and below the area of restriction will move too much to compensate.”

She added, “Therefore, these cracks do not address the problem and can instead lead to further injury.”

The impacts of cracking your back or neck can include joint hypermobility, sprains or strains due to taking the joint too far past its proper range of motion — and even a fracture if too much pressure is applied, Hartline noted.

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Kemo agreed, warning that cracking your back can cause unnecessary wear and tear on your spine. 

“It may lead to strain on the muscles and ligaments surrounding the spine, potentially causing injury or exacerbating existing issues,” he added.

One expert suggested seeing a licensed chiropractor to identify areas of restriction and prescribe therapeutic exercise and stretches. (iStock)

It’s especially dangerous to crack the neck, which could impede blood flow and, in very rare cases, could increase stroke risk, according to Dr. Todd Sinett, a chiropractor at Tru Whole Care in New York.

Alternatives to cracking

There are plenty of safe alternatives that will provide longer-term relief without exacerbating potential issues with the spine, Kemo said.

“Commit to a daily stretching routine, and engage in core muscle exercises to strengthen the muscles supporting the spine,” he recommended.

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Regular physical activity can also be helpful.

“A body in motion stays in motion, and helps avoid stiffness and alleviates tension,” Kemo said.

The doctor also suggested optimizing your ergonomics at home, at work and in the car.

Committing to a daily stretching routine and engaging in core muscle exercises can help strengthen the muscles supporting the spine, one doctor said. (iStock)

“Examine your daily routines to see if there may be repetitive situations that leave you feeling stiff or experiencing tension/tightness,” Kemo suggested.

This might include hunching in your chair or seat in the car, holding your device and looking down for prolonged periods, or sleeping in a certain position.

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Hartline also suggested seeing a licensed chiropractor, who can identify the areas of restriction and prescribe therapeutic exercise and stretches to give you the best results.

“If you’re experiencing persistent discomfort or pain, it’s best to consult with a medical specialist for proper evaluation and treatment.”

Overall, both experts agree that it’s important to listen to your body and avoid forceful manipulation of the spine. 

“If you’re experiencing persistent discomfort or pain, it’s best to consult with a medical specialist for proper evaluation and treatment,” Kemo said. 

“Remember, what works for one person may not be suitable for another — so personalized guidance is key.”

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