Which Sleep Hacks Actually Work? Experts Separate Science From Social Media Trends
Social media trends have been a part of daily life for several years now. Every so often, a personal health concept becomes a trendy topic for influencers to discuss. Healthy sleep habits are currently all the rage on many social media platforms. While there’s some valuable information being presented, sleep experts warn that some of these sleep hacks are nothing more than clickbait, content generated solely to elicit comments and interactions.
Find out more about what social media sleep hacks have value and how you can improve sleep quality by utilizing methods provided by sleep experts.
Why Sleep Has Become a Modern Obsession
According to the US Centers for Disease Control and Prevention, millions of Americans aren’t getting enough sleep. With that information in mind, it’s no wonder that sleep has become one of the most popular topics of discussion.
Feeling fatigued isn’t the only problem caused by a lack of sleep, which only adds more layers to the discussion. Chronic sleep deprivation has been linked to increased risks of heart disease, diabetes, obesity, depression, and impaired cognitive function.
Dr. Rebecca Robbins, a sleep scientist at Harvard Medical School and Brigham and Women's Hospital, has frequently emphasized the importance of sleep as a pillar of health. "Sleep is as important to health as diet and exercise," Robbins said in a discussion about sleep habits and long-term wellness.
Understanding why sleep is so important makes it even more crucial that you understand which sleep hacks work and which don’t actually help improve sleep quality.
Magnesium Supplements Have Some Scientific Support
Magnesium supplements have become one of the most popular sleep hacks. The mineral plays a role in hundreds of biological processes, including muscle function, nerve signaling, and relaxation. Some studies suggest that magnesium deficiencies may contribute to sleep disturbances, particularly among older adults.
Dr. Raj Dasgupta explained that magnesium may be helpful for certain individuals, but that it’s not a replacement for good sleep habits. He noted that benefits tend to be most noticeable among people who are deficient in the mineral rather than those who already have adequate levels.
Mouth Taping Remains Highly Controversial
If you’ve been on social media in the last 90 days, you’ve probably seen people talking about the benefits of mouth taping. The practice involves placing tape over the lips before bedtime to encourage nasal breathing. Advocates claim it improves sleep quality, reduces snoring, and enhances oxygen intake. Sleep experts aren’t so sure.
Dr. David Rosen, a sleep medicine specialist and former chair of the board of directors for the American Academy of Sleep Medicine, says, "There is very little evidence that mouth taping provides significant benefits for most people.”
The rise in popularity of mouth taping highlights a bigger issue among sleep experts. When social media popularity grows faster than quality research, there’s more room for misinformation.
Sleep Trackers Can Be Helpful but Not Perfect
Wearable sleep technology has become more advanced in recent years. Experts agree that the insights these devices provide can be incredibly helpful, especially for people who wake up feeling tired but struggle to understand why. However, experts agree that these devices shouldn’t serve as a substitute for medical information provided by a trained expert in the field.
Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, has discussed a growing phenomenon known as "orthosomnia," in which people become overly anxious about achieving perfect sleep scores. Grandner warns, “The goal is not to get a perfect sleep score. The goal is to sleep well and function well.”
Blue Light Concerns Are Based on Real Science
Blue light exposure is one of the most popular themes in sleep science. Blue light, which is the term used to refer to the light that comes from screens, has been shown to suppress melatonin production. This results in a delay in sleep onset.
That does not necessarily mean people must eliminate screens entirely before bed. However, reducing screen time, dimming displays, or using nighttime display settings may help minimize disruptions for some individuals.
The Most Effective Sleep Hack May Be Simplicity
Sleep hacks continue to be a major point of discussion for millions of people. However, experts agree that some of the best healthy sleep habits are based on simplicity.
Sleep experts say that strategies such as maintaining a consistent schedule, managing light exposure, creating a comfortable sleep environment, and addressing underlying health concerns generally offer more reliable benefits than viral trends.
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