1 For advice on sleeping, a lot of Americans consult social media.
2 Over thirty percent of Americans have experimented with one of the popular sleep trends this year, according to a survey conducted by the American Academy of Sleep Medicine.
3 Experts discuss the specifics of these sleep trends as well as strategies for improving your quality of sleep.
Getting enough sleep seems to be an ongoing struggle. So much so that a large number of Americans seek guidance on the newest sleep trends on social media.
A 2024 survey by the American Academy of Sleep Medicine (AASM) found that 37% of Americans have experimented with at least one of the popular sleep practices this year, with Gen Z respondents accounting for the majority of these attempts at 55%.
"My goal is to empower individuals by utilizing internet resources to connect with others, generate ideas for solutions, and gain a deeper comprehension of their experiences," said Dr. Anne Marie Morse, a Geisinger sleep medicine specialist and the American Academy of Sleep Medicine's spokesperson.
Regretfully, just like a dress, makeup, or name, it might fit perfectly on someone else but look amazing on you.
The consequences of the most popular sleep hacks trending on social media are dissected by sleep experts.
Bed Rotting
"Bed rotting" is the practice of spending a lot of time in bed in an attempt to improve restoration. This often involves ignoring obligations and social interactions in favor of longer stretches of time in bed. Nearly a quarter (24%) of Gen Z have adopted this, according to the AASM survey.
According to Morse, "although spending time in bed can be helpful for rest and recuperation, spending too much time in bed can have negative effects on mental and physical health."
Long periods of time spent lying in bed for anything other than sleep or sex, she said, may compromise the quality of your sleep, which could put your physical and mental health at risk even though she supports the occasional attempts at relaxation and restoration.
Seem like a dramatic reaction? It's not, Morse stated.
It is possible to train your mind to link objects that shouldn't go together.Thus, if you turn to your bed to "rot" away your worry, a difficult day, a recent breakup, or any other everyday struggle, lying in bed can cause you to relive these unpleasant feelings and make it harder to fall asleep and stay asleep, the expert explained.
According to Jade Wu, PhD, a sleep medicine psychologist and Sleep Advisor at Mattress Firm, spending a lot of time awake in bed causes people to associate the bed with being awake,"making the bed less of a 'protected' place for good quality sleep,"
According to Morse, prolonged inactivity from lying in bed can cause problems like muscle atrophy, decreased cardiovascular fitness, and an increased risk of obesity in extreme cases and in people who may already have other medical risk factors.
According to Wu, being sedentary typically doesn't improve one's mood and can even be detrimental to one's sleep, metabolism, and overall well-being. "I would generally reserve that for situations where you've truly beendoing intensive exercise, working overtime, or going through something extraordinarily taxing," she said."But sometimes when we've been overdoing it, it can help to give ourselves a chance to rest," she said. "I wouldn't start the day by doing it just to avoid starting a habit.”
Consuming a "sleepy girl mocktail" made of magnesium.
About 9% of those surveyed said they have tried consuming magnesium in order to improve their sleep. A tablespoon ofmagnesium powder, sparkling water, and a half-cup of pure tart cherry juice make up the "sleepy girl mocktail" that is currently trending on social media.
According to recommended guidelines, taking magnesium supplements or drinking magnesium-containing beverages is generally safe, according to Morse. Magnesium is a mineral that is necessary for many bodily processes, particularly neurologic processes that impact sleep.
Higher dosages of magnesium supplements may enhance the quality of sleep, although research on their effects on sleep has not consistently produced positive findings.
According to Morse, "the research's limitations are usually related to the type of magnesium studied and small participant groups, which raises questions about the ability to apply this information."
For example, in observational studies and a small study, a 2023 systematic literature reviewTrusted Source found a relationship between magnesium status and sleep quality.
According to a 2012 Trusted Source, participants who took 500 mg of magnesium orally every day for eight weeks reported feeling less subjectively distressed by insomnia than those who took a placebo.
Large-scale randomized control trials, however, have not demonstrated a direct link between magnesium supplementation and enhanced sleep quality.
If you want to try taking magnesium to improve your sleep, Morse advised you to be aware that magnesium formulations are used medicinally to treat stomach problems such as heartburn, constipation, and indigestion. They can also result in loose stools or diarrhea.
Sleeping for ninety minutes at a time
Nine percent of respondents to the AASM survey claimed to have experimented with the efficacy of sleeping for ninety minutes at a time.
The concept of the sleep cycle, which lasts between 90 and 120 minutes for adults and 50 to 60 minutes for young children, is the foundation for the idea of sleeping in 90-minute increments.
According to Morse, the brain cycles through several stages of sleep every night, each lasting 90 to 120 minutes. These stages include REM (rapid eye movement) and non-REM (not-REM) sleep.
Sadly, Morse stated, "the idea overlooks the reality that every cycle can differ." "Although some individuals may find the concept of a 90-minute increment appealing in their efforts to improve their quality of sleep, it is unlikely to be effective. Whether or not you wake up at the end of a particular cycle, you're more likely to feel rested and energized when you prioritize getting a full night's worth of restful sleep.
Wu advised anyone attempting to nap during the day to aim for no more than thirty minutes, as longer naps can have a detrimental effect on sleep at night. Additionally, research has connected extended naps to an increased risk of heart disease. Reliable Source in the long term.
"There is no reason to deliberately interrupt sleep at the ninety-minute mark if you are sleeping at night," Wu stated.
An exception would be a soldier on a mission, an ultramarathon runner running for more than twenty-four hours, or a person suffering from jet lag.
Then, according to Wu, it's acceptable to take naps for as long as necessary to make up for lost sleep—even up to ninety minutes, if that's what's practical. "However, there is nothing unique about 90-minute cycles that makes attempting to sleep in these intervals justified."
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