It can be hard to sleep well and many people have trouble falling asleep due to the daily stresses of life.
If you are constantly turning and tossing at night, it is likely that you have turned to the internet for a sleep solution.
1
These so-called remedies are not helpful.
Hope Bastine, a psychologist, stated that it is not surprising that so many people turn to TikTok to find help.
Only the #sleeptips hashtag has amassed 274.5 millions trending views on TikTok.
Studies have shown that people suffering from sleep loss are more likely to suffer from mental distress.
One paper Published in 2014Experts from the Department of Leisure Sports at Nambu University, Gwangju in Korea stated that irregular sleeping patterns and sleep disorders can cause stress and anxiety.
There are several techniques that you can use to avoid this.
Hope, a resident sleep expert at a sleep tech company, has a lot of information to navigate. SimbaThis article reveals which popular tricks to try and which ones you should avoid.
1. Brown noise
Hack:This TrickListening to brown noise is said to help with sleep and can be used to treat ADHD.
The verdict: Hope explained that white noise is different from brown.
She explained that white noise is a static sound that can be distinguished by the human ear. It helps mask sounds that keep our brain alert, especially when we are sleeping in unfamiliar environments.
“Whereas white noise has higher frequencies than brown noise, it produces a deeper rumbling sound that can mask the ringing in your ears if there is 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.”
Guru added that it was important to ensure tranquility and calm in your environment and that good quality bedding is purchased.
2. Almonds are a good choice
The hack: TikTokers performing this trickTo help them fall asleep, they say that they eat almonds every evening.
The verdict:Do not eat almonds if you want to fall asleep faster.
Hope stated that this tip can be used if you struggle to fall asleep but have trouble staying asleep.
She explained, “Often an imbalance of two adrenal hormones – adrenaline and cortisol – can cause wakefulness.
“While cortisol regulates blood sugar, it’s also responsive to prolonged stress.
“During sleep we fast and our blood sugar levels fall.”
“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.”
But, there are problems when we are under stress. “Cortisol concentrations are dysregulated, turning a steady, slow rise into an abrupt, flat cortisol.
“This is where adrenaline rushes in and saves us. When cortisol is absent, adrenaline comes with a sudden shock and stimulates the nervous system.
“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.”
Hope advised that this should be fixed by eating high-protein and fat foods later in the night, such as almonds and turkey salad, and then eating again the next morning.
“Over time, your body will adapt, especially if you are managing your daytime stress in conjunction with your diet,”She added.
3. Purchase a sleep monitor
Hack: Another hack is to make a wearable device which acts as a monitor for your sleep. Many TikTokers love this song..
FitBit watches, as well as Apple watches, have a sleep function that lets you track your sleep cycles.
The verdict: Hope says that despite how beautiful these watches might look, wearing one of them will not make you snooze better.
“Sleep monitors give us blunt information about our nocturnal pattern, and how we use that information to determine how well we sleep will affect 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 rub
Hack:This refers to a Acupressure with two pointsThis technique will help you to feel calmer and assist you in falling asleep.
The verdict:Hope claimed that this might work for the short-term but should not be relied upon.
“The Research on the effects of acupressure on heart rate variability shows that there is an immediate effect after the third stimulation. However, it should be spaced out 20 minutes apart.
“The desired effect is however not 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 taking supplements
Hack:Some people take melatonin to help them sleep. TikTokers are availableIt is said that coming off it produces better results.
The verdict:Hope explained that melatonin can be prescribed for people who are experiencing sleep disturbances, such as when they change time zones or are suffering from a biological sleep disorder.
She stated that doctors recommend melatonin for two weeks to aid in adjusting 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.
Matthew Walker, a sleep scientist, tested the effectiveness of over-the counter melatonin supplements.
“He discovered that only 5 percent are efficient and good quality.
“Studies also showed that melatonin products can have inconsistent dosage labelling which makes it difficult to track your intake.
“Hence, it is unlikely you’ll get quality melatonin from the products.
“Taking melatonin supplements if you have mood disorders can only make the problem worse. Melatonin will increase serotonin.
“Additionally, it may contribute to heart problems, blood vessels, brain dysfunction, but research on this topic is inconclusive.
“Further research needs to be done on the long-term use of melatonin products. “