Quality sleep has many benefits including improved health, increased productivity, and better overall mood. As awareness of quality sleep increases, so does the number of people chasing the perfect sleep. While it is helpful to be mindful of your sleep habits and treat them as part of a healthy routine, some sleep tips circulating on social media may actually prevent a good night’s sleep. Healthier Sleep spoke with Stephanie Romiszewski, who has 19 years of experience specializing in the treatment of chronic insomnia, about social media sleep trends.
Sleepmaxxing
Sleepmaxxing is doing everything you possibly can to attain the perfect night’s sleep. Various practices have been touted as sleep enhancers such as wearing an eye mask, using nostril expanders, or taping your mouth. Some practices like wearing an eye mask may help your sleep by creating a dark environment. However taping your mouth can be dangerous. The real danger with sleepmaxxing lies in the obsession of perfect sleep. Anxiety about getting a perfect night’s sleep may in fact keep you up at night.
Bedrotting
Bedrotting is the act of staying in bed all day as a form of self-care. Going to bed can signal the brain and body that it’s time to sleep. If you don’t intend to sleep while in bed, the brain can get confused as to when it should sleep and when you want to be awake. Consider finding a restful place other than your bed.
If you’re tired, sleeping more may help you feel better in the short term, but it’s not a perfect fix. Your body doesn’t really “save” sleep like money in a bank. The best thing you can do is aim for steady, good sleep every night rather than staying up late and hoping to “catch up” later. It’s not that you can’t have the odd late night or sleep in, but doing this over and over as a common pattern will eventually disrupt your sleep.
Sleepy Girl Mocktail
Sleepy girl mocktails are drinks with “sleepy supplements” mixed in, a trend popularized by tik tok. Common ingredients may include melatonin or magnesium. In very specific cases which are rarer than you think, supplements like magnesium or melatonin may help. However, you only need magnesium when your body is deficient, and too much magnesium might upset your stomach or interfere with other medications. Melatonin won’t be effective if your sleep problems are caused by habits or stress. It’s better to focus on behaviors that improve your sleep naturally rather than relying on supplements.
Sleep Tech Gadgets to Monitor Sleep
Sleep trackers can help you see how you’re sleeping, but don’t let them stress you out. Use them as a guide instead of as a rulebook. They can’t measure everything and without proper knowledge on sleep, they can actually make your sleep worse and cause anxiety. How you feel during the day is what really matters.
Good Quality Sleep
Good sleep is restorative, helps you focus during the day, and gives you enough energy to do the things you love. Keep in mind that sleep isn’t perfect all the time, but if you feel good most of the time, your sleep is probably good too.
Give yourself an opportunity to get regular sleep; go to bed when you are sleepy and get up at the same time each day; get sunlight in the morning and move your body first thing. Focus on the consistency of your behaviors and trust your body. It’s great at knowing what to do if you give it a little help.
Sleep is important, but it is one piece of overall health. Eat well, move your body, and take time to relax and have fun. All these things work together to help you sleep better without trying too hard.
Stephanie Romiszewski, MSc in Behavioral Sleep Medicine, is the Founder of Sleepyhead Clinic, CMO of re:sleep, and has a course on BBC Maestro on How to Sleep Better.