Using earplugs to block out your partner's snoring or investing in the best mattress may be common advice for improving sleep, but TikTok is now an important source of information for many Americans' nighttime routines

This is according to the “Prioritizing Sleep 2024” survey by the American Academy of Sleep Medicine (AASM), which found that more than one-third of Americans use sleep hacks to get to sleep But while these hacks may be easy and intriguing, experts warn against relying on social media to build sleep habits

The Sleep Priorities Survey was conducted by the American Academy of Sleep Medicine in cooperation with Atomik Research, an independent market research organization 2,006 adults ages 18 and older were asked during May 2024, “Have you tried any of these social media ‘sleep trends’?”

The results of the survey were as follows

The results showed that more than 37% had tried at least one of these social media trends (The overall number may be higher because the survey focused on specific trends)

Men were slightly more likely than women to try sleep hacks, and younger people (18-24) were significantly more likely to try the trend than those over 65 Bed rot was the most popular hack in the survey across all generations

With more than one in ten Americans having a sleep diagnosis of chronic insomnia (according to the AASM survey), it may come as no surprise that many of us are looking for ways to get more sleep

“Sleep hacking” is a social media trend that espouses easy ways to get better rest, often by “hacking” the system to take advantage of sleep cycle habits rather than prioritize bedtime routines

Most sleep hacks are eye-catchingly simple and are ways to improve sleep without the effort of developing complex sleep hygiene systems Many can be done in a short amount of time, so they fit into busy lifestyles and are less disruptive to daily routines And they tend to be quirky At the very least, they are more interesting than early to bed and early to rise

AASM inquired about eight sleep hacks: mouth-to-mouth, interval sleep, sleep live streaming, watching sleep live streaming, bed rot, sleep girl mocktails, lettuce water, and Scandinavian sleep methods A breakdown of the five most popular methods follows:

Bed rot may be an unappealing name, but this is one of the most popular sleep hacks on TikTok It refers to relaxing, lounging, or doing something other than sleeping in bed to refresh and reset after a long week

We asked Marianne Taylor, a sleep consultant at The Sleep Works, for her thoughts on bed rot She said: “If you spend too much time lying awake in bed, you strengthen the connection between bed and wakefulness, making it harder to fall asleep in bed when you actually want to This is one trend that should be avoided

A Scandinavian sleep method commonly recommended to prevent sleep divorce (you and your partner sleeping in separate rooms) uses two different sets of sheets on one bed

This way, each person in the bed can personalize their own sleep settings, helping bed-sharing couples who struggle to find a bedding compromise

Mouth taping is an unusual sleep hack that gained popularity after going viral on TikTok By taping the mouth shut, the user breathes through the nose, reducing snoring and preventing bad breath

Mouth taping is controversial among sleep experts and should be avoided by people with a stuffy nose or a history of asthma or respiratory problems

The sleep cycle represents the various stages of sleep we go through during the night, and it is well known that waking up at the end of the sleep cycle helps fight sleepiness

This TikTok trend takes such timed waking to the extreme, encouraging people to wake up at the end of their sleep cycle, or approximately every 90 minutes

However, timing sleep cycles is easier said than done, and too much focus on waking up at the perfect time may lead to sleep anxiety So while this hack has some logic to it, in practice it probably won't help you sleep

A sleepy mocktail of tart cherry juice, magnesium powder, and sparkling water (for flavor) is meant to be the perfect recipe for falling asleep That's because magnesium and melatonin (found in cherry juice) are associated with sleep

The good news is that if you choose low-sugar cherry juice, the sleepy girl mocktail is a delicious bedtime drink that will probably keep you awake The bad news is that it's not a magic sleeping pill like TikTok says it is

While “sleep hacks” themselves are not inherently dangerous, there are so many out there that it's hard to generalize about their safety Some, like the Scandinavian sleep method, minimize risk Others, like mouth taping, can be dangerous if not used correctly

Even trends that seem harmless can cause harm; TikTok feeds may seem eerily accurate to your personality and interests, but remember that they don't know your medical history

Before using a sleep hack, it is important to do your research and make sure it is professionally approved And it is also important that the expert has legitimate credentials, not just an eye-catching username

Now that 37% of Americans have tried sleep hacks, the question may not be “should I try it?” but “which hack did I try?” And we're not necessarily going to advise against it But we do recommend that you do your research carefully and well before trying the latest TikTok sleep fad

“Sleep problems are common and treatable However, we need the right solution to the specific problem at hand,” explains Dr Anne Marie Morse, a physician with Geisinger Sleep Medicine and spokesperson for the AASM

Tom's Guide has tried a variety of sleep hacks with mixed results This is because while sleep hacks may help you stay awake, they may not be the right solution to your problem

Furthermore, while scrolling for sleep hacks may seem like a good way to get better rest, your nighttime TikTok habits may be what's keeping you awake Says Dr Morse, “While these trends may not be inherently harmful, we must remember that the primary purpose of bed is sleep”

If you are suffering from insomnia or sleep deprivation, it is recommended that you consult a medical professional to find out the best way to treat your particular problem