Health Experts Debunk 3 Common Sleep Hacks: Explore These Better Alternatives

The quest for a good night’s sleep often drives people to seek out the latest trends and hacks, with social media playing a significant role in spreading these methods. According to a 2024 survey by the American Academy of Sleep Medicine (AASM), 37% of Americans have experimented with this year’s popular sleep techniques, with Gen Z leading the charge at 55%.

Dr. Anne Marie Morse, a sleep medicine physician at Geisinger and AASM spokesperson, acknowledges the value of online resources but warns that what works for one person may not be effective for another. “Like fashion, what works for someone else might not fit you perfectly,” she explained to Healthline.

Here’s a look at some trending sleep hacks and why experts suggest alternatives:

Bed Rotting

The trend of “bed rotting” involves spending excessive time in bed to improve rest, often at the expense of daily responsibilities and social interactions. Nearly 24% of Gen Z have tried this approach. While some bed rest can aid recovery, Morse cautions against prolonged bed use, which can harm both mental and physical health. “Extended time in bed, apart from sleep or intimacy, may negatively impact your sleep quality and overall health,” Morse said.

Jade Wu, PhD, a sleep medicine psychologist, adds that excessive bed time can condition your mind to associate the bed with wakefulness, making it harder to sleep well. In severe cases, prolonged inactivity can lead to muscle atrophy and other health issues.

Drinking a Magnesium “Sleepy Girl Mocktail”

Another popular trend involves consuming magnesium, often in a “sleepy girl mocktail” made with tart cherry juice, magnesium powder, and sparkling water. About 9% of respondents have tried this method. While magnesium is essential for many bodily functions, research on its impact on sleep is inconsistent. Morse points out that while some studies suggest benefits, others do not, and high doses can cause digestive issues. “It’s best to consult with your doctor before starting any new supplement,” Morse advises.

Sleeping in 90-Minute Increments

A growing trend involves sleeping in 90-minute cycles, based on the idea that each sleep cycle lasts about 90 to 120 minutes. About 9% of survey participants have tried this method. However, Morse notes that sleep cycles can vary, and focusing too rigidly on 90-minute increments might not be practical or beneficial. Wu also recommends keeping daytime naps to around 30 minutes to avoid interfering with nighttime sleep.

Better Sleep Strategies

Instead of relying on these trendy hacks, consider these proven sleep strategies:

• Avoid forcing sleep: Identify and address the underlying causes of sleep difficulties. There are over 70 sleep disorders, and forcing sleep can sometimes worsen problems.
• Get daytime light exposure: Spend time outdoors in bright light to boost sleep quality.
• Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your internal clock.
• Practice good sleep hygiene: Create a relaxing bedtime routine, keep your bedroom cool and quiet, and limit evening light exposure.
• Consult your doctor: Discuss any sleep solutions you’re interested in with your healthcare provider to ensure they’re appropriate for your situation.

By focusing on these reliable strategies, you’re more likely to achieve restful and restorative sleep.