6 Viral Sleep Trends Reviewed: Which Ones Are Worth Trying?
From mouth taping to magnesium supplements, social media has introduced millions of people to new ways of trying to improve their sleep.
Some of these viral sleep trends are rooted in well-established relaxation techniques, while others have little scientific evidence behind them – and a few may even carry potential risks.
With so much conflicting advice online, knowing which sleep hacks are worth trying can be difficult.
Here’s what current evidence suggests about some of the most talked-about sleep trends and whether they’re likely to help you enjoy a better night’s sleep.
1. Alternate Nostril Breathing
The claim
Often referred to online as “moon breathing”, this breathing exercise involves inhaling and exhaling through alternating nostrils to promote relaxation before bed.
Does it work?
Breathing exercises have been used for centuries in yoga and mindfulness practices to encourage relaxation.
Focusing on slow, controlled breathing can help reduce stress, slow the heart rate and prepare the body for sleep. While research on this specific technique is limited, breathing exercises in general are widely recognised as a useful part of a healthy bedtime routine.
Verdict: ✔️ Worth trying for relaxation.
2. Mouth Taping
The claim
Supporters believe placing tape over the mouth encourages nasal breathing, reducing snoring and improving sleep quality.
Does it work?
Although nasal breathing offers several benefits, mouth taping is not suitable for everyone.
People with nasal congestion, allergies, sleep apnoea or other breathing difficulties could potentially make symptoms worse by restricting mouth breathing during sleep.
Persistent snoring or suspected sleep apnoea should always be assessed by a healthcare professional rather than relying on social media trends.
Verdict: ❌ Not recommended without professional advice.
3. Magnesium Supplements
The claim
Many influencers suggest magnesium supplements improve sleep quality and help people fall asleep faster.
Does it work?
Magnesium plays an important role in normal muscle and nerve function, and some research suggests it may support healthy sleep in certain people.
However, evidence remains mixed, and supplements are unlikely to benefit everyone.
Most healthy adults can obtain adequate magnesium through a balanced diet including leafy green vegetables, nuts, seeds, legumes and wholegrains.
Verdict: ⚠️ Evidence is mixed. Speak to a healthcare professional before starting supplements.
4. Sleeping Separately From Your Partner
The claim
Sometimes called a “sleep divorce“, this involves couples sleeping in separate beds or bedrooms to reduce disturbances.
Does it work?
For couples affected by snoring, different sleep schedules or restless movement, separate sleeping arrangements may genuinely improve sleep quality.
However, sleeping separately isn’t the only solution.
Many couples find success with:
- Separate duvets
- Larger mattresses
- White noise machines
- Treating snoring medically
- Adjusting bedroom temperature
The right approach depends entirely on individual circumstances.
Verdict: ✔️ Can improve sleep for some couples.
5. Leaving the Bed Unmade
The claim
Some online creators suggest leaving your duvet folded back allows your bed to “breathe” and improves hormone balance.
Does it work?
Allowing bedding to air before making the bed may help moisture evaporate after sleep.
However, there is no scientific evidence that leaving your bed unmade affects hormone levels.
Good sleep hygiene is far more important than whether the duvet is folded immediately after waking.
Verdict: ❌ No evidence it improves hormones.
6. “Bed Rotting”
The claim
Spending extended periods in bed watching television, scrolling social media or working is promoted as a form of self-care.
Does it work?
Sleep specialists generally recommend using the bed primarily for sleep.
Spending hours awake in bed can weaken the brain’s association between bed and sleeping, making it harder to fall asleep at night.
If you can’t sleep after around 20 minutes, many sleep experts advise getting up, doing a quiet relaxing activity and returning to bed when you feel sleepy.
Verdict: ❌ Best avoided as a regular habit.
What Actually Helps You Sleep Better?
Rather than relying on viral trends, evidence consistently supports a handful of healthy sleep habits.
These include:
- Keeping consistent sleep and wake times.
- Reducing caffeine later in the day.
- Limiting alcohol close to bedtime.
- Keeping your bedroom cool, dark and quiet.
- Avoiding screens immediately before sleep.
- Exercising regularly.
- Following a calming bedtime routine.
These lifestyle habits continue to have far stronger scientific support than most social media sleep hacks.
Should You Believe Sleep Advice on Social Media?
Platforms such as TikTok and Instagram have introduced millions of people to conversations about sleep health, which has undoubtedly raised awareness.
However, popularity doesn’t always equal scientific evidence.
Before trying any sleep trend—particularly one involving supplements, restrictive breathing techniques or medical devices—it’s sensible to consider whether reliable evidence supports the claims and whether it is appropriate for your own health.
When persistent sleep problems, loud snoring or excessive daytime tiredness occur, seeking advice from a healthcare professional is always the safest option.
The Bottom Line
Not every viral sleep trend deserves its popularity.
Relaxation techniques such as controlled breathing may genuinely support better sleep, while trends like mouth taping and spending excessive time in bed carry potential drawbacks for some people.
The most effective route to better sleep remains surprisingly simple: maintain good sleep hygiene, develop a consistent bedtime routine and seek professional advice if sleep problems persist.
This article has been independently rewritten for Crave Magazine using information originally provided by sleep experts. It is intended for general information only and should not replace medical advice from a qualified healthcare professional.