Rethinking Sleep Hacks: What Works and What Doesn’t

Sleep is one of life’s most essential functions, yet millions of people around the world struggle to get a good night’s rest. In an effort to improve sleep quality, people have turned to a variety of unconventional methods that have gone viral on social media. From taping your mouth shut to sipping on a special “sleepy” mocktail, these so-called sleep hacks have sparked both intrigue and skepticism. Now, the team behind the popular sleep tracker Sleep Cycle has analyzed data from over 1 million global users to evaluate the effectiveness of these trending sleep shortcuts. In their annual Sleep Around the World report, Michael Gradisar, the company’s head of sleep science, weighs in on whether these hacks are worth trying—or if it’s time to give them a hard pass.

1. Mouth Taping: A Bizarre but Potentially Helpful Hack

One of the most unusual sleep trends to gain traction is mouth taping, the practice of placing a small piece of medical-grade tape across your lips before bed. The idea behind this hack is to force the body to breathe through the nose instead of the mouth, which proponents claim can reduce snoring, prevent dry mouth, and even improve sleep quality. Some enthusiasts have gone so far as to suggest that mouth taping can enhance facial features by promoting better alignment of the jaw. While there’s no scientific evidence to support the cosmetic claims, Gradisar acknowledges that the method “kind of works” when the tape is applied vertically. However, he cautions that anyone considering this hack should first consult with a respiratory sleep physician. He notes that while one small study has shown promising results in reducing the severity of sleep apnea, the evidence is still limited, and more research is needed before mouth taping can be widely recommended.

2. Grounding Sheets: A Gimmick or a Game Changer?

Grounding sheets, also known as earthing sheets, are another sleep trend that has gained a cult following. These sheets are made with conductive materials like silver or copper and are plugged into a wall outlet to create an electrical connection between the user’s body and the Earth. The theory behind this practice is that the flow of electrons from the Earth can reduce pain and inflammation, improve circulation, and even enhance sleep quality. However, Gradisar is not impressed. He labels grounding sheets as a myth, pointing out that there is no scientific evidence to support their effectiveness for sleep improvement. “There is not a single study that has tested grounding sheets for sleep,” he writes. While some users claim to feel more grounded or relaxed when using these sheets, it’s likely a placebo effect rather than any real physiological benefit.

3. The Sleepy Girl Mocktail: A Tasty but Overhyped Elixir

For those looking for a more enjoyable sleep hack, the “sleepy girl mocktail” has become a popular choice, especially on TikTok. This non-alcoholic drink is made with tart cherry juice, magnesium powder, and sparkling water or prebiotic soda. Proponents claim that the combination of ingredients helps improve sleep quality, and the absence of alcohol is a major plus for sleep health. Gradisar agrees that some of the ingredients, such as tart cherries and magnesium, have shown modest potential in supporting sleep in specific circumstances. However, he notes that their effects are generally subtle and not universally noticeable. While the mocktail might be a relaxing way to wind down before bed, its overall impact on sleep quality is likely minimal for most people. If you enjoy the taste, there’s no harm in trying it, but don’t expect it to be a miracle solution for insomnia.

4. Digital Detox: Separating Fact from Fiction

In an age dominated by screens, the idea of a digital detox has become increasingly popular. Many sleep experts have warned that the blue light emitted by smartphones, tablets, and computers can suppress melatonin production, potentially disrupting the sleep-wake cycle. However, Gradisar argues that the need for a digital detox is largely a myth. His research team has spent hundreds of hours investigating the impact of technology on sleep and found that devices typically don’t have a significant negative impact if a regular bedtime aligned with someone’s natural sleep-wake cycle is maintained. In other words, if you’re winding down before bed with passive activities like watching TV or listening to a podcast, it’s perfectly fine to use your smartphone or play video games beforehand. The key is to maintain consistency and not let screens interfere with your body’s internal clock.

5. Sleep Divorce: A Surprising Solution for Better Sleep

One of the most surprising sleep trends to gain traction in recent years is the concept of “sleep divorce,” where partners choose to sleep in separate beds or even separate bedrooms. While this might seem counterintuitive for relationship health, Gradisar endorses the practice as a potential solution for improving both individual sleep quality and overall relationship satisfaction. He explains that factors like movement, noise, and temperature imbalances caused by a bed partner can significantly disrupt sleep quality. While there are many solutions to address these issues without separating—such as using a white noise machine or investing in a motion-absorbing mattress—sleeping apart can be an effective option when other remedies fall short. In fact, studies have shown that sleep divorce can lead to better sleep and even strengthen a relationship by reducing frustration and promoting mutual understanding.

6. The Bottom Line: Sleep is Personal

At the end of the day, sleep is a deeply personal experience, and what works for one person may not work for another. While some of these viral sleep hacks have shown promise, others are little more than gimmicks with no scientific backing. Gradisar’s evaluation of these trends serves as a timely reminder that there’s no one-size-fits-all solution when it comes to improving sleep. Whether you’re considering mouth taping, grounding sheets, or a sleep divorce, the most important thing is to approach each hack with a critical eye and prioritize evidence-based practices. By experimenting with different strategies and staying informed, you can find the approach that works best for you and wake up feeling rested, refreshed, and ready to take on the day.