When falling asleep doesn’t come naturally, it’s easy to see the appeal of any number of sleep hacks trending on social media that promise rapid results without the hassle of seeing a doctor or getting a prescription for sleeping pills.
If you’re one of these people who has trouble falling asleep, there’s no harm in trying many sleep hacks — as long as you realize that they may not work for you, says Jessica Meers, PhD, a psychologist and owner of Rhythm Wellness and an assistant professor at Baylor College of Medicine in Houston, who specializes in sleep issues.
“If you are struggling with difficulty sleeping more often than not, I would encourage you to reach out to a mental health professional who specializes in sleep,” Dr. Meers says. “You don’t have to rely on hacks that may or may not help.”
Before you do try hacking your sleep routine, read on to get the facts on which trendy fixes might be your best bet.
Military Sleep Method
The military sleep method (as demonstrated on TikTok) promises to help you fall asleep in two minutes or less through a combination of deep breathing exercises and progressive muscle relaxation. You basically start relaxing the muscle in your head and face then slowly work down to your toes, not unlike the type of mindful muscle release you might do during some yoga sessions.
Unlike the Navy SEAL power nap, which promises to help you feel refreshed after a few minutes of resting with your feet elevated above your head, the military sleep method is designed to be done in bed and help you get to sleep quickly so you can be well-rested in the morning.
What the Experts Say: Try It
Deep breathing can indeed help you relax and improve your ability to fall asleep, says Marie-Pierre St-Onge, PhD, an associate professor and director of the Center of Excellence for Sleep and Circadian Research at Columbia University in New York City.
“There is no risk to trying breathing exercises as a calming, winding-down routine before bedtime,” Dr. St-Onge says.
Relaxation is a necessary component of sleep, Meers notes. But the military sleep method may not work for everyone, and it’s unlikely to get anyone overnight results.
“However, if you are incorporating deep breathing and progressive muscle relaxation into a regular self-care routine and stress management, it could contribute to better sleep quality in the long term,” Meers says. “The key is consistency of practice.”
Eye Rolling
Eye rolling (demonstrated on TikTok) to help you fall asleep has nothing to do with silently expressing your opinions about something you find idiotic. It involves what’s known as ocular calisthenics, or a series of eye movements designed to mimic what happens during rapid eye movement (REM) sleep.
Influencers tout it as a way to promote the body’s release of melatonin, a hormone that plays a role in helping you fall asleep.
What the Experts Say: Skip It
Eye rolling at bedtime isn’t likely to release enough melatonin in time to help you fall asleep, Meers says.
“Melatonin gradually rises in the hours before bedtime while you are awake, serving as a time signal for the body that it is nighttime,” Meers says. Even if eye rolling did cause a small boost in melatonin, it wouldn’t release enough to help you fall asleep, Meers says.
It also might cause some eye strain, Meers adds, making it less appealing than some other sleep hacks without any known side effects.
Cricket Feet
Cricket feet exercises (as demonstrated on TikTok) involve rubbing your feet together in a variety of ways that are intended to soothe you to sleep. You do this by using one foot to rub the other one, massaging the soles or the spaces between your toes.
Some people swear by this calming ritual as a sure-fire way to fall asleep.
What the Experts Say: Try It
“I am not aware of any research on this and how this could be helpful, other than if the person who practices this finds it very soothing and appeasing, but there’s no risk in trying it,” St-Onge says.
Cricket feet might appeal to people who enjoy self-soothing exercises before bed, Meers says. “Some people may find it comforting, which can help you relax, but it’s not likely to be something that puts you to sleep,” Meers says.
Cognitive Shuffling
Influencers describe cognitive shuffling (as demonstrated on TikTok) as an easy and fast way to put yourself to sleep that doesn’t require any elaborate or time-consuming habits. All you need to do is cycle through a series of random, unconnected words — like “Tree. Swimming. Turkey. Yodel. Motorcycle. Mango.” — in your mind until you doze off, in theory mimicking what your brain is supposed to do naturally to help you power down for the night.
What The Experts Say: Skip It
The focus that it takes to think of words might be helpful in keeping you from thoughts that would otherwise keep you up at night, Meers says. But the effort it takes to consciously summon a list of words in your brain might actually be counterproductive when you’re trying to fall asleep.
“It can be challenging to a sleepy brain, and it might actually be more stimulating for some people,” Meers says. Particularly for people who are anxious or worried, stimulating the brain at bedtime can make it even harder to fall asleep.
Magnesium as the New Melatonin
Magnesium (on TikTok) is having a moment. Many influencers are promoting magnesium as a mild muscle relaxant and anti-anxiety supplement that may be better than melatonin at helping you fall asleep. It’s also a key ingredient in the trendy sleepy girl mocktail.
What the Experts Say: Try It
If you want to try magnesium, the best way to do it is by packing your diet with more magnesium-rich foods like avocados, almonds, nuts, and beans, says St-Onge.
“Magnesium from foods has been shown to be associated with better sleep,” St-Onge says. There’s not as much evidence, however, that magnesium supplements work. Beyond this, high doses of magnesium supplements can cause gastrointestinal side effects and calcium deficiency, she adds.
While magnesium supplements may work for some people, it’s not clear if they work any better than melatonin supplements, Meers says. “They are about equal in my book.”
If you’re thinking about taking daily supplements to help you sleep, you’re better off seeing a doctor first to determine if you have any vitamin or mineral deficiencies that might explain your sleep issues, Meers says.
“Magnesium really is all the rage now,” Meers says. “But it is far from a sleep aid. The route through which it may be helpful is due more towards muscle relaxation rather than inducing sleepiness.”
