Struggling to sleep? Psychologist reveals the viral hacks that work and the ones that don’t
SLEEP can be a struggle and many people might be finding it hard to get to the land of nod – due to the stresses of everyday life.
If you’re constantly tossing and turning at night then it’s likely you’ve turned to the internet in the hope of a sleep hack.
But how helpful are these so-called remedies?
Speaking to The Sun, UK psychologist Hope Bastine said it’s no surprise many people are turning to sites like TikTok to search for help.
The #sleeptips hashtag alone has amassed 274.5 million trending views on the app.
Studies show that people who suffer with sleep deprivation are more likely to experience mental distress.
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One paper, published in 2014, by experts at the Department of Leisure Sports, Nambu University, Gwangju, in Korea, stated that irregular sleep and sleep disorders can cause anxiety and stress.
In order to prevent this, there are techniques you can use.
However, with a plethora of information online, Hope, who is the resident sleep expert for sleep tech firm Simba, has revealed which of the most popular tricks you should try and that ones you should steer clear of.
1. Brown noise
The hack: This trick involves listening to brown noise which is said to help anyone rest a tired mind – but it’s traditionally used for ADHD patients.
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The verdict: Hope said it’s important to distinguish white noise from it’s brown counterpart.
She explained: “White noise is a static-like sound that uses all frequencies that the human ear can distinguish and helps to mask sounds that keep our brain in high alert mode, especially when sleeping in a new environment.
“Whereas brown noise has lower frequencies than white noise and produces a deeper rumbling sound – like a heavy downpour of rain – and is better for masking the ringing in your ears if you suffer from tinnitus.
“However, brown noise is a sound you have grown used to listening to when you are falling asleep, then it will work for you. If not, white noise is the way to go.”
The guru added that while this is a great tip, you should also ensure that your surroundings are calm and tranquil and that you invest in good, quality bedding.
2. Eat almonds
The hack: TikToker’s using this trick say they eat almonds every night to help them fall fast asleep.
The verdict: But Hope said that this trick won’t help you fall asleep any faster.
However, she added that if you are someone who doesn’t struggle to fall asleep but has problems staying asleep, then this tip is the one for you.
Hope explained: “Often an imbalance between two adrenal hormones: cortisol and adrenaline can cause wakefulness.
“While cortisol regulates blood sugar, it’s also responsive to prolonged stress. During sleep, we are fasting, and as a result, our blood sugar levels drop.
“Cortisol should be lower when falling asleep, before starting to slowly increase throughout the night – peaking first thing in the morning which wakes us up. A smooth process.”
The guru however explained that the problem arises when we are under stress.
“Cortisol levels are dysregulated, turning what should be a steady slow rise into a blunt, flat cortisol level.
“This is when adrenaline rushes in to save us. In the absence of cortisol, adrenaline arrives with a sudden shock, stimulating our nervous system into overdrive.
“So when you wake up between 2-4am, you can’t get back to sleep because your internal alarm system is flashing a red alert.”
In order to fix this, Hope said that we should eat foods that are high in protein and fat later on in the evening, such as almonds alongside a turkey salad – and then eat first thing in the morning.
“Over time, your body will adapt, especially if you are managing your daytime stress in conjunction with your diet,” she added.
3. Buy a sleep monitor
The hack: Getting a sleep monitor in the form of a wearable device is another hack many TikToker’s are fond of. Watches such as FitBit and Apple watch have a sleep function which allows you to track your different cycles of sleep.
The verdict: As jazzy of some of these watches may look, Hope said wearing one of these devices will not improve your snooze.
“Sleep monitors provide us with blunt information about our nocturnal patterns, and what we do with that information will determine how well we sleep.
“It’s an information tool, just like any other – it is not a magic pill. Be responsive to the information it provides, adjust your pre-sleep habits and you’ll hopefully see some positive results,” she said.
4. Hand rubbing
The hack: This refers to a two-point acupressure technique to access your heart, making you feel calmer, therefore helping you to fall asleep.
The verdict: Hope said that this could work in the short-term, but said the hack shouldn’t be relied on.
“The research on acupressure to modify heart rate variability tells us that there is an immediate impact after the third stimulation, so long as it is spaced 20 minutes apart.
“The desired effect, however, is not long-lasting. If you like this technique, it may be useful to include it as part of your holistic pre-sleep routine, but don’t rely on it on its own,” she said.
5. Stop supplements
The hack: Melatonin is a known supplement for sleep, but some TikTokers have said coming off it is best.
The verdict: Hope explained that Melatonin is a hormone often prescribed when you are experiencing a sleep disruption, for example, changing time zones or for patients with a biological sleep disorder.
She said that doctors do recommend taking melatonin – but for about two weeks to help you adjust to a new time zone.
Hope explained: “It is true that taking melatonin for longer periods of time for otherwise healthy individuals is inadvisable because you’ll condition your body to stop releasing the hormone naturally.
“Sleep scientist Matthew Walker tested the efficacy of over-the-counter melatonin supplements.
“He found that only 5 per cent are effective and of good quality. Studies have also found that melatonin products often contain inconsistent dose labelling, making it difficult to monitor your consumption. Hence, it is unlikely you’ll get quality melatonin from the products.
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“In the long term, taking melatonin products if you suffer from any mood disorders will exacerbate the issues because melatonin will spike serotonin.
“Additionally, it could contribute to heart issues, blood vessels, and brain dysfunction, but the research on this is inconclusive. Further research needs to be done on the long-term use of melatonin products. “