Do viral sleep trends actually work?

Social media has turn out to be a go-to supply for way of life developments, and sleep habits are not any exception. In line with a 2024 survey by the American Academy of Sleep Medication (AASM), 37% of People have tried no less than one viral sleep development.

One of the vital talked-about developments is “mattress rotting,” the place individuals keep in mattress for prolonged durations — typically the complete day — doing actions like studying, watching TV or scrolling via their telephones. The purpose? To really feel extra rested and rejuvenated. Practically 1 / 4 (24%) of Gen Z admits to attempting it out.

Whereas mattress rotting may appear refreshing, it might truly disrupt your circadian rhythm and sleep cycle. Spending all day in mattress might stop you from getting morning gentle, which is essential for regulating your inner clock and sustaining wholesome sleep patterns.

Moreover, whenever you have interaction in wakeful actions in mattress, it might turn out to be tougher to go to sleep as a result of your mind now not sees the mattress as a spot only for relaxation.

By sticking to healthy sleep routines — like having a set bedtime and wake-up time, and solely going to mattress whenever you’re truly drained — you reinforce the concept the mattress is supposed for relaxation. This makes it simpler to go to sleep and keep asleep.

One other common sleep development consists of “pure sleep aids” similar to magnesium drinks, usually dubbed the “sleepy lady mocktail.” In line with the AASM’s survey, 9% of individuals have tried the drink.

There isn’t stable scientific analysis supporting the mocktail. Whereas substances like magnesium have some research backing sleep advantages, the drink itself is extra of a social media development than a scientifically validated treatment.

One other viral hack means that ingesting lettuce water earlier than mattress might assist you to go to sleep sooner. The drink is believed to have sedative qualities because of a compound present in lettuce known as lactucarium. Nevertheless, the focus of lactucarium in a cup of lettuce water is probably going too low to have any actual impression on sleep.

Nonetheless, some are prepared to attempt the TikTok development. AASM’s survey discovered that males (10%) are thrice extra prone to have tried ingesting lettuce water than ladies (3%).

Though developments like mattress rotting, the sleepy lady mocktail, or lettuce water might assist you to focus extra in your sleep, they arrive with doable drawbacks.

In the event you’re already scuffling with sleep, attempting out these developments may not be the answer and will even make issues worse. It’s necessary to grasp whether or not you’re experimenting with these sleep habits as a consequence of current sleep difficulties, as they may truly find yourself worsening your sleep points fairly than enhancing them.

Remember that whereas social media generally is a useful useful resource, it’s necessary to handle particular sleep issues with the appropriate options.

Adults ought to goal to get at least seven hours of sleep each night and preserve a constant sleep/wake schedule.

If sleep stays a problem, go to www.sleepeducation.org/sleep-center to seek out an accredited sleep middle close to you.

Medical evaluation by Helena Schotland, MD, FAASM