Struggling to sleep? Psychologist reveals the viral hacks that work and the ones that don’t
SLEEP can be a struggle and many people find it hard to drift off 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 hopes of a 'guaranteed' sleep hack.
But how helpful are these so-called remedies?
Speaking to The Sun, psychologist Hope Bastine said it's no surprise many people are looking to sites like TikTok for help.
The #sleeptips hashtag alone has amassed 274.5 million trending views on TikTok.
Studies show that people who suffer with sleep deprivation are more likely to experience mental distress.
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One paper, 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 so much information online to wade through, Hope, resident sleep expert for sleep tech firm , has revealed which of the most popular tricks you should try and which you should steer clear of...
1. Brown noise
The hack: This involves listening to brown noise which is said to help you rest a tired mind - but it's traditionally used for ADHD patients.
The verdict: For starters, Hope said it's important to distinguish white noise from brown.
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, if 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 you should also ensure your surroundings are calm and tranquil and that you invest in good-quality bedding.
2. Eat almonds
The hack: say they eat almonds every night to help them fall asleep.
The verdict: Scoffing almonds won't help you fall asleep any faster.
However, Hope added that if you don't struggle to fall asleep but do have problems staying asleep, then this tip is one for you.
Watches such as FitBit and Apple watch have a sleep function that 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.
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 only for about two weeks to help you adjust to a new time zone.
Hope explained: "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 five 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.
"In the long term, taking melatonin products if you suffer from any mood disorders will exacerbate the issues because melatonin will spike serotonin.
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"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. "