Do viral sleep trends actually work?

Social media has turn into a go-to supply for way of life developments, and sleep habits are not any exception. In accordance with a 2024 survey by the American Academy of Sleep Medication (AASM), 37% of People have tried not less than one viral sleep pattern.

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

Whereas mattress rotting might sound refreshing, it may possibly really disrupt your circadian rhythm and sleep cycle. Spending all day in mattress might forestall you from getting morning mild, which is essential for regulating your inside clock and sustaining wholesome sleep patterns.

Moreover, while you have interaction in wakeful actions in mattress, it may possibly turn into more durable to go to sleep as a result of your mind not sees the mattress as a spot only for relaxation.

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

One other in style sleep pattern contains “pure sleep aids” similar to magnesium drinks, usually dubbed the “sleepy lady mocktail.” In accordance with the AASM’s survey, 9% of individuals have tried the drink.

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

One other viral hack means that ingesting lettuce water earlier than mattress might enable you to go to sleep quicker. The drink is believed to have sedative qualities because of a compound present in lettuce referred to as lactucarium. Nonetheless, 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 keen to strive the TikTok pattern. AASM’s survey discovered that males (10%) are 3 times extra prone to have tried ingesting lettuce water than ladies (3%).

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

For those who’re already scuffling with sleep, attempting out these developments won’t be the answer and will even make issues worse. It’s vital to grasp whether or not you’re experimenting with these sleep habits because of current sleep difficulties, as they could really find yourself worsening your sleep points moderately than bettering them.

Remember the fact that whereas social media could be a useful useful resource, it’s vital to handle particular sleep issues with the precise options.

Adults ought to goal to get not less than seven hours of sleep every evening and preserve a constant sleep/wake schedule.

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

Medical overview by Helena Schotland, MD, FAASM