Health experts are sounding the alarm: three of the most popular viral sleep hacks this year won’t do much to help you get a better night’s sleep, despite what social media might suggest.
According to a 2024 survey from the American Academy of Sleep Medicine (AASM), 37% of Americans have tried at least one of this year’s trending sleep practices. Leading the way are Gen Z respondents, with 55% reporting their dabbling in viral sleep trends. Unfortunately, not all those hacks are effective in improving sleep quality.
Dr. Anne Marie Morse, a sleep medicine physician, notes, ‘I try not to discourage people from feeling active and empowered through the use of online resources to find community, ideas for solutions, and better understanding of their lived experience. Unfortunately, like with a dress, makeup, or your name, it may look glorious on someone else, but it may not fit just right on you.’
One of the trends under scrutiny is ‘bed rotting,’ which involves staying in bed for extended periods to boost rest. Nearly a quarter of Gen Z has adopted this practice. Dr. Morse warns that spending too much time in bed can negatively impact mental and physical health. Lying in bed beyond essential sleep or sex can condition the mind to associate the bed with wakefulness and negative emotions, leading to sleep difficulties. Prolonged inactivity can lead to muscle atrophy, decreased cardiovascular fitness, and increased risk of obesity. Dr. Jade Wu, a sleep medicine psychologist, echoes this, noting that sedentariness can harm mood, sleep, and metabolic health. Both experts recommend finding a quiet change of scene in nature, practicing mindfulness, yoga, or reading a book instead.
Another viral hack is the magnesium ‘sleepy girl mocktail,’ which consists of pure tart cherry juice, a tablespoon of magnesium powder, and sparkling water. While magnesium is crucial for various body functions, including sleep-related neurological processes, research on its impact on sleep yields inconsistent results. Dr. Morse highlights that although some small studies show potential benefits, large-scale trials have not confirmed these findings. Moreover, magnesium formulations used to address stomach issues can lead to diarrhea. Instead, it’s best to discuss magnesium or other supplements with a doctor to tailor solutions to individual sleep problems.
The concept of sleeping in 90-minute increments, based on the adult sleep cycle, is another popular yet flawed trend. While the idea stems from the natural 90 to 120-minute sleep cycles our brains go through, Dr. Morse and Dr. Wu argue that the variability of each cycle makes this approach ineffective. Prioritizing a full night’s sleep is the optimal way to feel refreshed. For daytime naps, aim for around 30 minutes and avoid exceeding one hour to prevent disrupting nighttime sleep. Extraordinary circumstances may warrant different approaches, but generally, focusing on a regular sleep schedule and aiming for seven to nine hours a night is preferred.
Instead of relying on these viral hacks, experts suggest adopting more sustainable and well-researched habits. Dr. Morse advises against forcing sleep and recommends identifying underlying causes that might be resisting sleep. Bright light exposure during the day, setting a consistent sleep schedule, and practicing good sleep hygiene can significantly improve sleep quality. Creating a relaxing bedtime routine, limiting exposure to bright light in the evenings, and ensuring the bedroom environment is quiet and comfortable are all beneficial practices. Consulting a doctor about sleep issues enables tailored treatments and uncovering real problems.
While viral sleep hacks can be tempting due to their perceived simplicity, experts emphasize the importance of evidence-based practices for achieving better sleep. Personalized approaches and sustainable habits are the key to quality rest.
Source: Healthline