Chronic stress, immune imbalance, and thyroid dysfunction are deeply interconnected. This forms a stress–immune–thyroid triad where each system influences the others, affecting energy, mood, and resilience. Research shows that targeted support—including adaptogens, micronutrients can help restore communication across this network. Rather than offering quick fixes, this systems-based approach addresses underlying feedback loops, combining clinical insight, patient engagement, and supportive lifestyle practices to rebuild physiological balance and improve well-being over time.
Kim Hapke, ND
When it comes to achieving quality sleep and overall well-being, brain activity plays an important role. Among the various types of brain waves, alpha brain waves are known for their influence on relaxation, cognition, and “flow state.” In this article, we will dive deep into the science of alpha brain waves, how they impact our sleep, and the alpha brain wave benefits to overall health through our waking lives. Additionally, we will learn how to promote alpha brain wave activity with some simple, yet powerful tools.
What Are Alpha Brain Waves?
Brain waves are electrical impulses in the brain, classified by frequency as either delta, theta, alpha, beta, or gamma. Alpha brain waves fall in the 8-12 Hz range and are typically associated with a calm, restful, yet alert state of mind. You could consider alpha brain waves the bridge between the conscious and subconscious minds. Alpha brain waves often occur when you’re relaxing, meditating, or just before drifting off to sleep (during the early stages of NREM), and are most prominent when sensory inputs are minimal and the mind is generally clear.
As soon as your brain shifts to active thinking or focusing on a specific thought, alpha waves give way to higher frequency beta waves. In fact, too much stress can keep our minds in beta wave mode, blocking most alpha wave activity. This is referred to as “alpha blocking”. [1]
Alpha brain waves were originally dubbed “the Berger rhythm” in relation to Hans Berger’s discovery of these electrical activities in the brain in 1929. [2] He noted that alpha waves could be suppressed by opening the eyes or doing effortful mental activities. More specifically, alpha brain waves can be suppressed simply through the act of opening the eyes, even in a pitch-dark room, which suggests the effect is not necessarily visual, but due to cortical stimulation. However, alpha waves can also be suppressed with visuals, as well as with cognitive activities, other specific body movements, and auditory stimulation. [2] All of these factors are important to consider when attempting to encourage alpha wave activity, as a quiet, distraction-free space, closed-eyes, and a still body may be necessary for powerful alpha brain activity to take place.
Alpha Brain Wave Benefits for Mental and Physical Health
The presence of strong, balanced alpha brain waves has been linked to several positive health outcomes:
1. Stress Mitigation, Relaxation, and Rest
Alpha wave activity is associated with both a sense of calm and reduced cortisol levels, helping to combat stress, rumination before sleep, and overall tension. [3] While achieving a peaceful body and mind are intrinsically beneficial, this relaxed state is also ideal for easing into sleep and improving overall sleep quality.
2. Balanced Mood and Emotional Stability
People suffering from a depressed mood commonly experience impaired or imbalanced alpha oscillations. Renormalizing the alpha wave activity in these individuals is associated with improvements in mood and more balanced emotions. [4] This emotional equilibrium supports not only restful sleep, but also more productive and focused daily functioning, as well as an improved quality of life.
3. Improved Cognitive Function and Creativity
Alpha brain waves have been associated with improved creativity, focus, and problem-solving skills. Creativity is a higher-order cognitive function, and most would agree, the key to innovation. Not only is alpha brain wave activity in the frontal brain selectively involved in creativity, but it can also be modulated to increase creative ideation. [5]
Plus, a well-rested mind is better prepared to process and integrate information than a tired one, so alpha brain wave benefits for sleep will also benefit cognition.
4. Support for Immune and Physical Health
Quality sleep, which may be supported by balanced alpha wave activity, contributes to immune function and cardiovascular and metabolic health, all of which are essential elements for maintaining physical health. In addition, mindfulness meditation associated with heightened alpha brain waves, can help mitigate perceptions of pain to support greater physical comfort. [6]
How to Promote Alpha Brain Waves
So, now that we have learned about alpha brain waves and their amazing benefits, let’s further discuss how to enhance them in our daily lives.
Be still. Because active focusing suppresses alpha brain wave activity, mindfulness meditations like open monitoring may be most effective. This type of meditation discourages focus, attachment, or judgement of thoughts. Letting the mind wander or “notice” without analyzing may increase alpha brain wave activity. [2] Mindfulness meditation can be especially beneficial at bedtime as it may help facilitate the transition to sleep. [7]
Just breathe.
Slow, rhythmic breathing (5-6 breaths per minute) promotes parasympathetic nervous system dominance, thus enhancing alpha brain wave activity, facilitating a calm mental state. [2]This too can be beneficial at bedtime to support sleep onset.
Feel the beat.
Even better than calming music before bed, binaural beats are a form of auditory stimulation where two tones reach the ears at slightly different frequencies, creating a perceived frequency between the two ears that influences brainwave activity. Alpha binaural beats can promote both alpha wave activity and better-quality sleep by mitigating stress and rumination. [8]
Get outside.
You don’t have to be in your bed to garner alpha brain wave benefits. The Japanese art of Shirin-yoku, or forest bathing, has also been shown to promote greater alpha activity and a more positive mood. [9] This practice entails sitting or wandering very slowly in an all-natural environment while observing with open monitoring or noticing without judgement.
Final Thoughts
Alpha brain waves are a powerful internal tool to harness. From mitigating stress to boosting waking productivity and creativity, supporting alpha brain wave activities may improve overall well-being and life satisfaction. Additionally, with achieving and maintaining healthy sleep cycles being a widespread challenge in our population, understanding the role of alpha waves in the onset of sleep may be paramount in improving the quality of rest. There is no doubt that alpha brain wave benefits are both extensive and foundational to mental and physical health.
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Dr. Kim Hapke is a licensed naturopathic physician with a focus on integrative medicine, root-cause investigation, and whole-person care. She brings over a decade of clinical experience supporting patients with complex, chronic conditions, with particular emphasis on stress physiology and mental health.
In addition to her clinical practice, Dr. Hapke has served as a trusted consultant to functional medicine organizations and health brands, helping translate scientific evidence into accessible, patient-centered strategies. She is known for her ability to blend deep clinical insight with practical, therapeutic frameworks. At ARG, Dr. Hapke contributes to product innovation and practitioner education.