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HomeHealth & FitnessDo viral sleep hacks on social media actually work? An expert shares...

Do viral sleep hacks on social media actually work? An expert shares their opinion

It shouldn’t be too difficult to doze off shortly after shutting your eyes. However, for many, this is not the case: According to the National Institute of Health, one out of every three Americans struggles with falling asleep at night. According to Dr. Keisha Sullivan, a doctor of osteopathic and family medicine who specializes in sleep medicine at Kaiser Permanente in Largo, Maryland, chronic pain, nicotine use, hormonal changes, pregnancy and menopause, medication, sleep apnea, or mental health issues could all contribute to difficulty in achieving a good night’s rest.

Individuals seek sleep advice on the internet and although certain information is verified, some of the seemingly miraculous remedies found on social media are not effective in resolving sleep issues.

There is a plethora of online guidance available regarding improving the quality of your sleep, falling asleep faster, and sleeping for longer durations; however, none of it can be deemed accurate or supported by scientific evidence.

Check out CNET’s recommendations for the top mattresses.

Do viral sleep hacks on social media actually work? An expert shares their opinion

I collected several popular sleep hacks and advice from the internet and consulted Sullivan to determine their validity. Here’s what I discovered, from the optimal sleeping position to effective breathing methods.

To discover additional advice on getting better sleep, consider incorporating CBD into your routine as a natural sleep aid and learn how to prevent allergies from disrupting your sleep.?

Here are 10 popular sleep tips that have been both verified and disproven:?

Maintain your bedroom’s temperature at a range of 62-68 degrees Fahrenheit.

Sullivan suggests maintaining your bedroom temperature between 60 to 67 degrees Fahrenheit to promote better sleep. This temperature range can effectively decrease your body temperature and aid in inducing sleep.

More information: 7 Simple Steps to Establish the Ideal Sleep Setting

According to an online suggestion, using red wavelength lights at night can aid in the production of melatonin, the hormone that occurs naturally and facilitates sleep.

In 2012, a study was carried out on 20 female athletes which revealed that after being exposed to 30 minutes of red light therapy, the participants demonstrated enhanced endurance performance, improved sleep, and increased melatonin levels. Healthline, a sister site of CNET, clarified that although the research on red light and sleep shows promise, additional studies are required to fully investigate its potential impacts.

Sullivan pointed out that having red wavelength lights on at night does not have strong scientific support. However, she did highlight that using devices with blue light, such as smartphones, tablets, and other screens, before going to bed can disturb your sleep and inhibit the production of melatonin.

For more information, check out the top Blue Light Blocking Glasses.

It’s best to avoid your bed and bedroom until you’re actually ready to sleep. This advice holds true because our brains, despite their sophistication, tend to link specific spaces with certain activities. For instance, we eat in the kitchen, relax in the living room, work at our desks and sleep in our bedrooms. While we may be aware that we can do multiple activities in the same space, our brains don’t always recognize this.

Sullivan explains that a proper sleep schedule is crucial for a restful night’s sleep. This schedule involves teaching your body to recognize the signals indicating it’s time to sleep. Engaging in activities other than sleeping, such as working or relaxing in your bed, can cause confusion in your body about the appropriate actions to take in your bedroom.

It is recommended to refrain from eating, working and using your phone before going to bed. Sullivan suggests that the last meal of the day should be consumed three to four hours before bedtime and advises to avoid using electronic devices one to two hours prior to sleeping. While it is not necessary to strictly adhere to these suggestions, it is important to create a gap between these activities and sleep.

Have a warm bath or shower prior to going to bed.

Before going to sleep, taking a warm bath or shower can facilitate falling asleep. This can lead to distal vasodilation, which, according to Sullivan, enhances blood flow to extremities, causing the core body temperature to drop more rapidly.

The military technique of falling asleep is derived from Lloyd Bud Winter’s book, “Relax and Win: Championship Performance.” Winter’s research discovered that pilots at Navy Pre-Flight School could fall asleep in two minutes by utilizing the progressive muscle relaxation technique. This method involves tensing and relaxing various muscle groups, which prepares the body for sleep and helps to maintain focus. According to Sullivan, studies indicate that this approach may aid in inducing sleep.

Sullivan endorsed this suggestion, pointing out that tart cherry juice contains melatonin naturally, which can aid in sleeping. Moreover, it is advised to refrain from sleeping on your stomach and sleep on your side instead.

Jayde Carroll, a TikToker, received over 350,000 views on his TikTok video that urged viewers to avoid sleeping on their stomachs as “research has shown that it is the worst sleeping posture.” However, Carroll did not specify which research. Instead, he advised people to sleep on their sides.

Sullivan agrees in part, advising her patients to sleep on their side as the best option. If that’s not possible, sleeping on the stomach is the second best option. “Sleeping on your back is, in fact, the worst position for sleeping. Patients are often surprised to know this,” Sullivan commented. When you sleep on your back, your tongue and jaw can fall back, which can obstruct your airway and cause breathing difficulties while sleeping. This is especially problematic for individuals suffering from sleep apnea, according to Sullivan.

The technique known as 4-7-8 breathing has its origins in pranayama, a practice of regulating breathing commonly practiced in yoga. To perform this technique, you breathe in through your nose for four seconds, hold the breath for seven seconds, and then exhale through your mouth for eight seconds. This is believed to aid in falling asleep faster and improving concentration.

Regarding Sullivan’s opinion on this technique, she thinks that any type of breathing technique can be helpful for someone who is attempting to fall asleep.

Read more: Under Stress? These 5 Breathing Exercises Can Help Ease Symptoms.

Using magnesium

Although melatonin is a popular sleep aid, regular users of the supplement often report feeling drowsy and sluggish the next morning. There is some controversy surrounding whether it is the appropriate supplement to use as an aid for sleep.

An increasing number of individuals are foregoing melatonin supplements and choosing magnesium as an alternative. Ingesting a magnesium supplement or eating magnesium-rich foods such as legumes, seeds, nuts and avocado before going to bed can naturally indicate to the brain that it’s time to relax. According to Sullivan, preliminary research reveals that magnesium might enhance the quality of sleep, yet additional studies are necessary.

Do viral sleep hacks on social media actually work? An expert shares their opinion

Here’s the rewritten content:

Here are some additional recommendations to improve your sleeping habits.

Consume protein-rich foods.

According to Sullivan, consuming foods rich in magnesium, such as nuts, fish, and eggs, can help regulate neurotransmitters that aid in falling asleep. She also recommends drinking warm milk or tart cherry juice or consuming goji berries before hitting the bed.

Put on socks while sleeping

In addition to keeping your feet warm all night long, wearing socks while sleeping can also aid in controlling your body’s core temperature, according to Sullivan. “As we produce more melatonin towards the end of the day, our core body temperature begins to decrease to assist in falling asleep,” Sullivan stated. “Wearing socks can assist in distal vasodilation, which is an expansion of blood vessels in your hands and feet that results in a quicker decrease in core body temperature, allowing you to fall asleep more easily.”

Establish an ambiance conducive to sleeping by maintaining a cool temperature in your room, playing a soothing podcast or white/brown noise, and ensuring your bedroom is as dim as possible.

Revised:
Discover more: Top White Noise Machines
To calm down racing thoughts before sleeping, Sullivan recommends jotting them down in a journal. Incorporating this practice into your bedtime routine is an additional beneficial habit that can promote peaceful sleep.

Correction: May 22 – In a previous version of this article, it was incorrectly stated that Dr. Keisha Sullivan specializes in a different type of medicine.

Please note that the information in this article is provided for educational and informational purposes only and should not be considered as medical or health advice. It is recommended that you always consult a qualified health provider or physician for any questions regarding your medical condition or health goals.

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Blake
Blakehttps://optimummag.com
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