I’m a sleep expert and these are the viral sleep trends that REALLY work
SLEEP is essential for our health and wellbeing and those struggling to get slumber will try anything to get a decent snooze.
Social media is full of sleep tricks and tips to send you to the land of nod, but which ones actually work?
She told The Sun: "Sunset lamps found viral popularity on TikTok last year but did you know that red light bulbs can be used as a way to support sleep.
"A study showed the effectiveness of the red light therapy exposure in increasing melatonin levels and boosting quality of sleep.”
Dr Senn also highlighted using breathing techniques as another TikTok trend that has taken off.
"Slower breathing has been found to activate the parasympathetic nervous system (PSNS), bypassing the sympathetic nervous system, responsible for the body's fight or flight response. This allows your body to relax and for you to fall asleep more easily.
Alex said: "Journaling before bed can help reduce bedtime worry and stress, increase sleep time, and improve sleep quality.
"To try the technique used in the study, set aside 15 minutes each night for writing about a recent positive experience or any goals you need to complete that week."
WARM & COSY
Another key tip, which will also help keep you nice and toasty through the winter months, is to keep your socks on.
Alex said that temperature regulation is an important part of falling asleep and if you notice you’re struggling to sleep at home then you should put a pair of socks on.
"Wearing socks in bed increases blood flow to feet and heat loss through the skin, which helps lower core body temperature.
"In turn, this helps a person get to sleep faster", he explained.
Dr Senn said that temperature is one of the key elements of sleep and that your body needs to drop by about 0.5-1 degrees.
"Wearing socks at night keeps feet warm and allows the blood circulation here to increase", she added.
DRINK UP
If you've been scrolling through TikTok, it's likely you may have seen people sipping on lettuce water before slipping under the sheets.
This might sound like a fad, but Alex says that drinking lettuce water can actually help you nod off due to lettuce containing high levels of lactucarium.
"Commonly called “lettuce opium,” this powerful substance is a sedative that helps promote feelings of relaxation and sleepiness.
"The hack on TikTok suggests steeping a handful of lettuce leaves for several minutes in boiling water, then drinking the liquid,in order to fall asleep faster.
"With this in mind, focus on including salads in your dinnertime routine if you're having trouble sleeping (if you’re not keen on drinking it!)", Alex said.
But Dr Senn said there isn't actually enough evidence that lettuce water really works and suggested stick to protein rich foods.
She said: "Foods such protein-rich eggs, nuts and even (perhaps counterintuitively) cheese, contain an amino acid known as tryptophan which helps your body to produce the sleep hormone melatonin, in turn helping to regulate your body clock for better sleep.”
The next viral trend might also seem strange as it involves you laying awake with your eyes open.
Paradoxical intention can help you fall asleep, as this simple method centres around your body doing the opposite of what you tell it to do.
Alex explained: "This method works as when we tell our brains to not think about something, we automatically do.
"Therefore, if you think that you are not going to fall asleep, do the opposite and lie in bed with your eyes open and tell yourself you are going to stay awake, eventually your body will do the opposite and you’ll drift off to sleep."
TUCKED IN
Another hack that people have adopted is the weighted blanket - although this can be a more pricey hack.
Dr Senn said that this is a hack which has been scientifically proven.
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“Weighted blankets simulate pressure similar to the feeling of being hugged which activates the parasympathetic nervous system. This lowers heart rate, helping us to fall asleep faster and improving sleep quality.”