Do TikTok Sleep Trends Work?

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On the JJ Barnes Blog, I check out TikTok sleep trends to learn which ones could work and why.

Scrolling through TikTok late at night (ironically, when I should be sleeping), I’ve noticed a fascinating trend: sleep hacks. From “sleepy girl mocktails” to changing sleep patterns, the platform is awash with supposed cures for insomnia and promises of perfect slumber.

We all know a good night’s sleep can be a game-changer for our productivity and energy. But consistently poor sleep can do more than just make you feel sluggish; it can seriously impact your overall health and well-being, both physically and mentally. To understand the sleep struggles facing the UK, LloydsPharmacy surveyed 500 adults about their habits and the methods they use to improve their sleep quality. The results were striking: a third (33%) of Brits struggle to fall asleep several times a week, and over a fifth (21%) face this challenge every night.

In their quest for better sleep, nearly a quarter (24%) of those surveyed have turned to popular sleep hacks circulating on social media platforms like TikTok. But do these viral trends actually deliver restful nights, or are they just another fleeting online fad?

To find out, with the help of LloydsPharmacy Online Doctor GP, Dr. Bhavini Shah, I’m diving deep into the world of TikTok sleep hacks, separating the wheat from the chaff, and exploring the science behind the most popular trends to see which ones might actually be worth trying (and which ones might just keep you up at night).

TikTok Sleep Trends

Sleep Trackers

Sleep trackers use a combination of sensors, like accelerometers and heart rate monitors, to monitor your movements and physiological signals while you sleep. They collect data on various metrics, including:  

• Sleep Duration: How long you actually spend asleep.  
• Sleep Stages: Time spent in light sleep, deep sleep, REM sleep (the stage associated with dreaming), and awake periods.  
• Sleep Latency: How long it takes you to fall asleep after getting into bed.
• Heart Rate and Heart Rate Variability: Changes in your heart rate patterns during sleep.  
• Breathing Patterns: Some trackers can even monitor your breathing rate and identify potential disturbances.  
• Movement: How much you toss and turn throughout the night.

This data is then translated into easily digestible charts and graphs, often presented in a companion app on your smartphone.  

Do Sleep Trackers Work?

While a sleep tracker isn’t a magic bullet for insomnia, it can be a powerful tool for understanding and improving your sleep:

• Identifying Sleep Patterns: By tracking your sleep over time, you can identify trends and patterns. Do you consistently have trouble falling asleep on certain nights? Are you getting enough deep sleep? Recognizing these patterns is the first step to addressing them.  
• Pinpointing Potential Problems: A sleep tracker might reveal underlying issues you weren’t aware of. For example, frequent awakenings could indicate sleep apnea or other sleep disorders. The data can then be shared with your doctor for further evaluation.  
• Optimizing Your Sleep Environment: Tracking your sleep can help you determine if your bedroom environment is conducive to sleep. Are you too hot or too cold? Is there too much light or noise? Experimenting with different conditions and monitoring the impact on your sleep data can help you create the ideal sleep sanctuary.  
• Improving Sleep Hygiene: Sleep trackers can help you assess the effectiveness of your sleep hygiene practices. Are those pre-bedtime relaxation techniques actually helping you fall asleep faster? Is that late-night caffeine affecting your sleep quality? The data provides valuable feedback.  
• Setting Realistic Sleep Goals: Knowing your actual sleep duration and patterns can help you set realistic sleep goals. Instead of aiming for an arbitrary 8 hours, you can focus on getting the optimal amount of sleep for you.
• Motivation and Accountability: Seeing your sleep data can be motivating. Tracking your progress and seeing improvements can encourage you to stick to healthy sleep habits.  

Oura Gen3 Horizon Smart Ring

When it comes to sleep tracking, the market offers a range of devices, from bulky wristbands to bedside monitors. But what if you could track your sleep with something as sleek and unobtrusive as a ring? Enter the Oura Ring Gen3 Horizon, a stylish and sophisticated smart ring that packs a powerful punch when it comes to sleep analysis.  

The Oura Ring isn’t just a fashion statement; it’s a comprehensive sleep lab on your finger. Using advanced sensors, including infrared LEDs, accelerometers, and temperature sensors, the ring tracks a wealth of data throughout the night, providing a detailed breakdown of your sleep.

If you’re looking for a discreet, comprehensive, and stylish sleep tracker, the Oura Ring Gen3 Horizon is definitely worth considering.

The Doctor’s Opinion

From sleep duration and sleep quality to resting heart rate and respiratory rates, the amount of data collected from sleep tracking devices is expanding. 

However, while many users find them beneficial by identifying triggers that impact sleep quality, the accuracy of these devices is questionable, with research suggesting that many wearable devices fail to differentiate between sleep stages and accurately track how long it takes for users to fall asleep. To ensure truly accurate data, you’d need to do a medical sleep study which monitors brain waves. These studies can help to diagnose conditions like sleep apnoea.

Furthermore, studies show that sleep tracking devices can induce anxiety in users. Those who had a poor night’s sleep were more likely to have a low mood, difficulty concentrating, and increased sleepiness during the day. 

If you wear a sleep tracking device and find it helps you make better decisions to promote a good night’s sleep, keep going. However, if it is causing you distress, you may benefit from taking a more mindful approach to sleep hygiene, focusing on how your body feels rather than the data on your smartphone.

–Dr. Bhavini Shah

White Noise

Imagine the static you hear on an untuned radio or television. That’s a basic example of white noise. Technically, it’s a sound that contains all frequencies within the audible range, distributed equally. Think of it like white light, which contains all colors of the rainbow. This even distribution of frequencies masks other sounds, creating a consistent and calming background.

Does White Noise Work?

• Masking Disruptive Sounds: One of the biggest challenges to sleep is unwanted noise. A barking dog, a snoring partner, or even the hum of traffic can jolt you awake or prevent you from falling asleep in the first place. White noise acts as a sound barrier, effectively masking these disruptive sounds and creating a more peaceful sleep environment.
• Creating a Consistent Soundscape: Sudden changes in sound are more likely to wake you up than a consistent, unchanging sound. White noise provides a steady background, minimizing the impact of these sudden noises and promoting more continuous sleep.  
• Promoting Relaxation: The constant, even sound of white noise can have a calming effect, helping to relax both the mind and body. This can be particularly beneficial for those who struggle with racing thoughts or anxiety at bedtime.  
• Helping Babies Sleep: White noise is often used to help babies sleep. It can mimic the sounds they heard in the womb, creating a sense of comfort and security. It can also be effective at masking household noises that might otherwise disturb a baby’s sleep.

Easysleep White Noise Machine

The Easysleep White Noise Machine is a compact and versatile device designed to promote better sleep. It offers 25 different sounds, including various white, pink, and brown noise options, nature sounds, fan sounds, and lullabies, catering to diverse preferences and effectively masking unwanted noises. A built-in timer allows users to set the machine to play for specific durations, while 32 volume levels provide precise control for a personalized and comfortable listening experience.

Designed for portability, the Easysleep is easily moved between rooms or taken while traveling, ensuring a consistent sleep environment. Its simple and intuitive controls make it easy to select sounds, adjust volume, and set the timer. Users often report improved sleep quality, easier sleep onset, and the masking of disruptive noises. It can also contribute to reduced sleep-related stress and anxiety, and benefit babies and children.

The Doctor’s Opinion

White noise is primarily used to mask other disruptive sounds in the environment as our brains are wired to notice changes in sound, rather than constant, steady noise. While the brain processes white noise like any other sound, research suggests it doesn’t demand the same level of attention as speech or music.

However, when it comes to helping improve sleep, there is conflicting research on the topic. If you’re trying to sleep in a loud environment, you could always test playing some white noise to see if it helps, however, whether it’s successful may come down to personal preference.

–Dr. Bhavini Shah

Sleepy Girl Mocktail

The “sleepy girl mocktail,” a viral 2024 trend popularized by TikTok influencers, combines tart cherry juice, magnesium powder, and sparkling water, promising a better night’s sleep.

Does The Sleepy Girl Mocktail Work?

• Tart Cherry Juice: This juice is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Studies suggest tart cherry juice can increase melatonin levels, potentially improving sleep duration and quality. It also contains anti-inflammatory properties that may indirectly contribute to better sleep by reducing discomfort.  
• Magnesium Powder: Magnesium is an essential mineral involved in muscle relaxation and nervous system regulation. A deficiency can sometimes contribute to sleep problems. Magnesium supplements may promote relaxation, reduce muscle cramps that can disrupt sleep, and improve sleep quality. Glycine, often included in magnesium powder formulations intended for sleep, is an amino acid that may further enhance relaxation and sleep.  
• Sparkling Water: This adds a refreshing fizz without the added sugars or artificial sweeteners found in many sodas, which can interfere with sleep. It helps make the drink more palatable and replaces less healthy beverage choices before bed.  

How To Make The Sleepy Girl Mocktail

Recipe:

• 1 cup (8 ounces) tart cherry juice (not cherry juice cocktail, which often contains added sugar)
• 1 scoop (or as directed on the product) magnesium powder specifically formulated for sleep (look for magnesium citrate, glycinate, or threonate)  
• ½ cup (4 ounces) sparkling water (plain or lightly flavored)
• Optional: A squeeze of lime or lemon juice for added flavor.

Instructions:

1. Combine the tart cherry juice and magnesium powder in a glass.
2. Stir well until the magnesium powder is fully dissolved.
3. Add the sparkling water.
4. Gently stir to combine.
5. Add a squeeze of lime or lemon juice, if desired.
6. Drink about an hour before bedtime.

The Doctor’s Opinion

Tart cherries contain naturally high levels of melatonin which is known as the ‘sleep hormone’. They also contain tryptophan, an amino acid used in the production of serotonin and melatonin. 

Alongside this, studies suggest there could be a link between sleep quality and magnesium intake, as research shows that higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day.

–Dr. Bhavini Shah

Sleep Divorce

“Sleep divorce” refers to couples choosing to sleep in separate beds or even separate rooms, not because of relationship problems, but specifically to improve their sleep quality. It acknowledges that sometimes, two people are just not compatible sleep partners, and that prioritizing individual sleep needs can actually benefit the relationship in the long run.  

Do Sleep Divorces Work?

• Reduced Disturbances: One of the biggest benefits is minimizing sleep disruptions caused by a partner. This could include snoring, tossing and turning, different sleep schedules, blanket hogging, or even just the presence of another person in the bed. By sleeping separately, these disturbances are eliminated, allowing for more consolidated and restful sleep.  
• Optimized Sleep Environment: Each person has their own ideal sleep environment preferences. One might prefer a cooler room while the other likes it warm, or one might need complete darkness while the other prefers a nightlight. Sleep divorce allows each individual to create their optimal sleep sanctuary, maximizing their chances of falling asleep and staying asleep.  
• Improved Sleep Hygiene: When you’re constantly battling with a partner’s sleep habits, it can be difficult to establish consistent and healthy sleep hygiene. Sleeping separately allows each person to develop their own routines and stick to them without compromise. This might include going to bed and waking up at consistent times, creating a relaxing bedtime ritual, and avoiding screens before bed.  
• Reduced Resentment and Improved Mood: Constantly being woken up or unable to sleep well due to a partner can lead to resentment and irritability. Sleep deprivation affects mood, and this can spill over into the relationship. By addressing the sleep issue directly through a sleep divorce, couples can reduce these negative feelings and improve their overall mood and relationship satisfaction.  
• Better Overall Health: Consistent, quality sleep is crucial for physical and mental health. By improving sleep quality through separate sleeping arrangements, individuals can experience a range of health benefits, including improved cognitive function, stronger immune system, reduced risk of chronic diseases, and better emotional regulation.

The Doctor’s Opinion

If you share a bed with a partner who works night shifts, suffers from a condition that impacts sleep, or is restless throughout the night, the impact of sleep deprivation can sometimes take a toll on a relationship.

Research suggests that chronic sleep deprivation significantly increases the risk of stroke, heart disease, diabetes, and obesity by disrupting stress responses, glucose metabolism, and insulin regulation. In this sense, temporary sleep separation can be a good idea if it’s a mutual decision, however, there are also some things to consider. 

Sleeping in a separate environment to your partner may decrease emotional and physical intimacy, both of which are important to foster a healthy relationship. A good solution is to have an open discussion with your partner and see if you can come to an agreement that works for both of you. You may decide to trial sleep separation for a short period of time, or perhaps for just a couple of nights a week if you’re feeling exhausted.

–Dr. Bhavini Shah

Weighted Blanket

Weighted blankets have gained popularity for their potential to promote relaxation, reduce anxiety, and improve sleep quality. These specialized blankets are typically filled with small, dense objects like glass beads or plastic pellets, which provide gentle, even pressure across the body. This pressure mimics a therapeutic technique known as “deep pressure stimulation,” which has been shown to have a calming effect on the nervous system and may help elevate mood.

Why Do Weighted Blankets Work?

• Deep Pressure Stimulation: The gentle, distributed pressure from a weighted blanket simulates the feeling of being hugged or held. This deep pressure activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This can lead to a decrease in heart rate, slower breathing, and a sense of calm.
• Increased Serotonin and Melatonin: Deep pressure stimulation may also promote the release of serotonin and melatonin, neurochemicals that play a role in mood regulation and sleep. Serotonin is often referred to as the “feel-good” hormone, while melatonin is a hormone that regulates sleep-wake cycles.
• Reduced Cortisol: Weighted blankets may help reduce levels of cortisol, the “stress hormone.” Elevated cortisol levels can contribute to anxiety and sleep problems. By promoting relaxation, weighted blankets may help lower cortisol, leading to a greater sense of calm.

Good Nite Weighted Blanket

The Good Nite Weighted Blanket is designed to create a comforting, wraparound sleep environment, promoting feelings of security and relaxation. This natural approach can help reduce anxiety and stress, improve mood, and alleviate insomnia, making it a therapeutic tool for restful sleep. Its versatile design makes it ideal for use on the sofa, in bed, or while reading, working, studying, or simply relaxing.

Crafted with a grey, double-layered fiber cover, the Good Nite Weighted Blanket is filled with high-density, small glass beads for even weight distribution. These beads are safe, odorless, and environmentally friendly.

The blanket’s breathable and skin-friendly material, with a delicate cotton feel, ensures comfort. Its dense, honeycomb-structured quilting with independent compartments prevents bead leakage and shifting, providing consistent weight distribution across the body. This design offers a more intimate feel than ordinary quilts, promoting faster and longer sleep with enhanced comfort and moisture-wicking properties.

The Doctor’s Opinion

While some research suggests that weighted blankets can help improve symptoms of insomnia in the long term, more studies are needed to draw a definite conclusion.

Weighted blankets are generally safe to use if used correctly. However they may not be suitable for all individuals.

–Dr. Bhavini Shah

Polyphasic Sleep Pattern

Polyphasic sleep, a complex and often challenging sleep pattern, involves breaking up sleep into multiple, shorter periods throughout a 24-hour cycle, rather than consolidating it into one long block. Proponents suggest that polyphasic sleep can offer cognitive benefits like increased memory, productivity, and mental clarity, although scientific evidence supporting these claims is limited and often anecdotal. Adapting to such a sleep schedule requires significant discipline and careful planning, as it goes against the natural human tendency towards monophasic sleep (one long sleep period).

Different Structures

• Triphasic Sleep: This pattern divides sleep into three distinct periods, typically a longer sleep period after dusk, a shorter one before dawn, and another short nap in the afternoon. This was historically a more common sleep pattern before the widespread availability of artificial light and may still be practiced in some cultures. It differs significantly from modern monophasic sleep but is less extreme than other polyphasic schedules.
• Everyman Sleep: Everyman schedules involve a core sleep period at night, usually around three hours long, supplemented by several short naps (typically 20 minutes each) spread throughout the day. The number of naps varies depending on the specific Everyman schedule, with more naps generally meaning a shorter core sleep period. This pattern attempts to balance a somewhat consolidated sleep period with the benefits of shorter naps.
• Uberman Sleep: Considered one of the most extreme polyphasic schedules, Uberman sleep eliminates any long sleep period entirely. Instead, sleep is broken down into 6-8 very short naps (around 20 minutes each) evenly spaced throughout the 24-hour day. This schedule is incredibly demanding and requires a high degree of adaptation. It is often touted as allowing for more waking hours, but it’s also the most difficult to maintain and has the highest risk of sleep deprivation if not executed perfectly.

The Doctor’s Opinion

While a polyphasic sleep pattern may benefit those who work irregular shifts or are unable to sleep consistently in the evening there is little evidence to suggest it is safe or effective in the long term.

Research has also highlighted that polyphasic sleep could do more harm than good; leading to adverse physical health, mental health, and performance outcomes.

–Dr. Bhavini Shah

Mouth Tape

Mouth taping, a practice gaining traction as a home remedy, involves applying porous tape over the lips to encourage nasal breathing during sleep. Proponents suggest that forcing nasal breathing through this method can address various issues, from snoring and thirst to gum disease, cavities, and bad breath. The underlying theory is that mouth breathing can lead to oral dryness, which in turn contributes to these problems. However, while the rationale seems plausible, scientific evidence supporting the efficacy of mouth taping remains limited, and more rigorous research is needed to validate these claims.

Why Mouth Taping Might Work

• Reduced Oral Dryness: Mouth breathing can dry out the oral cavity, reducing saliva production. Saliva plays a crucial role in oral health, helping to neutralize acids, wash away food particles, and remineralize teeth. By promoting nasal breathing, mouth taping theoretically helps maintain saliva production, potentially reducing the risk of cavities, gum disease, and bad breath.
• Decreased Snoring: Mouth breathing can contribute to snoring by causing the soft tissues in the back of the throat to vibrate. Nasal breathing may help keep the airway open and reduce the likelihood of snoring.
• Reduced Thirst: Mouth breathing can lead to increased water loss through evaporation, potentially causing nighttime thirst. By promoting nasal breathing, mouth taping might help reduce this water loss and minimize the need to drink during the night.

Snoozem Premium Sleep Tape

Snoozem Premium Sleep Tape is designed for easy, pain-free application and removal, even after extended wear, leaving no residue behind. Its focus on promoting nasal breathing aims to enhance sleep quality, particularly for mouth breathers, leading to a more revitalized awakening.

Crafted from sustainable, premium bamboo silk, a regenerated wood fiber, the tape offers a luxurious, breathable, and durable alternative to less sustainable materials like rayon and cotton.

By encouraging nasal breathing, Snoozem helps minimize snoring, reduce dry mouth and bad breath, and improve overall sleep quality. The tape effectively seals the lips to promote proper airflow, leading to a quieter and more restful night. Its secure, all-night fit ensures the tape stays comfortably in place, regardless of movement during sleep, guaranteeing uninterrupted rest.

The Doctor’s Opinion

While intentional nose breathing during waking hours can help slow down breathing and ease anxiety — taping your mouth while sleeping can be dangerous. It can lead to hampered breathing, disrupted sleep, and skin irritation. 

If you struggle to breathe through your nose while sleeping, speak to your GP, who may suggest further examination.

–Dr. Bhavini Shah

Methodology

Onepulse conducted a survey on behalf of Lloyds Pharmacy Online Doctor and surveyed 500 male and female respondents in the UK between 10/11/24 and 15/11/24 in relation to sleep trends.