In 2024, viral sleep trends gained traction as individuals sought new methods to overcome restlessness and improve their sleep From “Sleepy Girl Mocktails” to mouth taping, these trends stirred conversation across social media platforms. But how effective are these trends, really?
Sleep Cycle’s Michael Gradisar, PhD, and head of sleep science, took a closer look at the evidence behind five of these viral phenomena and shared his insights on which ones worked and which ones fell flat.
1. Mouth Taping: The Nasal Breathing Hack
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What It Is: Mouth taping involves sealing the lips with hypoallergenic tape while sleeping to encourage nasal breathing, with claims it may improve sleep quality, reduce snoring, and lessen the severity of sleep apnea symptoms.
Verdict:
Kind of works
According to Sleep Cycle’s report, mouth taping has some theoretical benefits, as nasal breathing is believed to improve sleep quality and may reduce sleep apnea severity. The report points out that while a small study has shown some promise, the evidence remains limited. Gradisar warns that mouth taping is not a proven solution and could be risky for individuals with anxiety or restricted nasal airflow.
“If taped vertically, this method kind of works. However, the effectiveness is still uncertain due to the lack of large, rigorous studies, and proper application is critical to ensure safety,” concludes Gradisar in the report.
2. Grounding Sheets: Electrical Charge for Better Sleep
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What It Is: Grounding sheets are specially designed products that supposedly connect your body to the Earth’s natural electrical charge, typically through a grounded outlet, to better sleep and wellness.
Verdict:
Total myth
Sleep Cycle’s analysis finds no scientific backing for the use of grounding sheets. Despite growing popularity, the claims made about grounding sheets’ ability to improve sleep are unsupported by research.
“There is not a single study that has tested grounding sheets for sleep. So, there is no scientific evidence to support their use,” Gradisar writes in the report, noting that “there are plenty of other credible, evidence-based options to improve sleep.”
3. Sleepy Girl Mocktail: A Soothing Bedtime Drink
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What It Is: The Sleepy Girl Mocktail is a non-alcoholic drink, typically made with tart cherry juice, magnesium supplements, and sparkling water, marketed as a way to relax and improve sleep quality before bed.
Does It Work?
Kind of Works
Sleep Cycle’s report indicates that while the alcohol-free nature of the mocktail is beneficial for sleep—since alcohol disrupts rest—the effects of its ingredients are modest. Tart cherries and magnesium have shown some potential in supporting sleep, especially for those with specific deficiencies. However, the overall impact on sleep quality is likely subtle and may not be noticeable for everyone, according to Gradisar’s findings.
4. Digital Detox: Cutting Back on Screen Time Before Bed
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What It Is: The digital detox trend involves reducing or eliminating screen time before bedtime to cut down on blue light exposure and mental stimulation, which are believed to disrupt the sleep-wake cycle and hinder sleep quality.
Does It Work?
Kind of Works
Sleep Cycle’s analysis suggests that while cutting back on screen time can improve sleep by ensuring screens don’t delay bedtime, a total digital detox isn’t necessary for most people. “It’s less about limiting or eliminating technology and more about re-arranging the ‘bedtime menu,’” Gradisar points out in the report. “This means individuals can still use interactive technologies like video games or their phone, but then transition to more passive activities such as watching TV, listening to music, or tuning into a podcast as they wind down for sleep.”
5. Sleep Divorce: Sleeping in Separate Beds
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What It Is: “Sleep divorce” refers to couples choosing to sleep in separate beds or rooms to escape disruptions caused by snoring, restlessness, or mismatched sleep schedules, with the aim of improving individual sleep quality.
Does It Work?
Works; Scientific Basis
Sleep Cycle’s report highlights the strong evidence supporting sleep divorce. Studies have long shown that factors such as snoring, movement, and temperature differences can disrupt sleep quality. Gradisar points out that, for some couples, sleeping apart can lead to more restful nights and improved overall well-being, making it a valid solution when other options fail.
“After all, getting better sleep will ultimately support your overall health and relationship,” Gradisar concludes in the report.
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