Let’s be honest: we’ve officially entered the golden age of sleep content.
Your feed is full of it. The aesthetic bedtime montages. The “that girl” wind-down routines. The miracle products claiming to transform your night in one swipe, sip, or spritz. It’s cozy, curated, oddly satisfying—and begs the question: “does any of this really work?”
Beneath the mood lighting and calming voiceovers, some of these buzzy hacks have real potential. Others? They’re mostly selling the vibe. So we’re breaking down which viral sleep trends actually deserve a spot in your bedtime routine—and which ones are mostly hype.
Read More: Does Mouth Taping Really Work?
1. Mouth Taping
The Trend:
Mouth taping involves placing a piece of tape over your lips while you sleep to force nasal breathing. Fans claim it reduces snoring, boosts oxygenation, and deepens rest.
The Science:
Nasal breathing does support better oxygen exchange, and for some habitual mouth-breathers, this trick may reduce snoring or dry mouth. But if you have any undiagnosed sleep apnea or nasal obstructions, taping your mouth shut isn’t exactly a doctor-approved solution.
The Caution:
If you have any underlying breathing issues such as sleep apnea, nasal obstructions, or sinus trouble, mouth taping could actually worsen things. The American Academy of Sleep Medicine doesn’t endorse it, and most experts suggest checking with a doctor before sealing your lips shut.
Verdict:
Possibly helpful for mild snorers, but not a DIY solution for serious sleep disorders. If you’re sealing your mouth with painter’s tape every night, it might be time to talk to a professional.
2. Magnesium Mocktails
The Trend:
Influencers have been whipping up nighttime “mocktails” blending magnesium powder, tart cherry juice, and other calming ingredients. The promise? Knockout sleep, naturally.
The Science:
Magnesium does play a role in sleep. Studies suggest magnesium deficiency can impair sleep quality, and supplementation may help some people fall asleep faster. Tart cherry juice contains melatonin and antioxidants that may also support sleep.
The Caution:
These drinks aren’t miracle cures. For most people, any benefit is subtle. And consuming too much magnesium can lead to digestive distress (which no one wants right before bed).
Verdict:
Low-risk, pretty tasty, and mildly helpful. Just don’t expect life-changing results.
Read More: I Tried The Sleepy Girl Mocktail. I’ve Never Slept Better.
3. Red Light Therapy
The Trend:
Red light therapy devices have flooded the wellness market, claiming to balance circadian rhythms, boost melatonin production, and improve sleep by mimicking the calming effects of natural sunset light.
The Science:
Unlike blue light, which disrupts melatonin production, red light exposure in the evening may have a calming, melatonin-friendly effect. Small studies (like this one published in the Journal of Athletic Training) have shown that red light exposure may improve sleep quality and endurance in athletes. But much of the glowing marketing outpaces the available research.
The Caution:
More science is needed here. The results are promising but limited. Some devices on the market make bold claims that are not fully backed by strong clinical evidence.
Verdict:
Promising but not magic. If you’re curious, opt for reputable devices, not the bargain-bin red glow sticks of the internet.
Read More: What You Should Know About Red Light Therapy
4. Weighted Blankets
The Trend:
Not exactly new, but still wildly popular. Weighted blankets are marketed as calming tools that use deep pressure stimulation to reduce anxiety and promote better sleep.
The Science:
Several studies have shown that weighted blankets may help reduce nighttime anxiety, calm the nervous system, and even improve sleep in people with insomnia, anxiety, or ADHD.
The Caution:
They’re not for everyone. If you run hot at night (especially in summer), a heavy blanket may backfire. And for individuals with certain health conditions (like respiratory issues), added weight might feel restrictive.
Verdict:
This is one of the few trends with serious science behind it. Just remember that comfort is highly personal.
Read More: Why Weighted Blankets Feel So Good
5. Sleep Trackers & Apps
The Trend:
Wearable devices, rings, and phone apps promise to optimize your sleep by tracking movement, heart rate, REM cycles, and offering data-driven insights.
The Science:
Most can give you a decent general sense of sleep duration, but they aren’t clinically validated to diagnose issues. And obsessing over your “sleep score” can sometimes backfire, creating anxiety around rest (a phenomenon known as orthosomnia).
The Caution:
Data can be helpful if taken with perspective. But fixating on the numbers may create stress that sabotages sleep quality.
Verdict:
They’re useful if you approach them as a general guide, not as a nightly report card.
Read More: Is Your Sleep Tracker Making You Anxious?
12. ASMR, Binaural Beats, and 432Hz Sleep Frequencies
The Trend:
From ASMR whisper videos to binaural beats and “healing frequencies” (known as 432Hz or 528Hz tones), many people turn to sound-based tools to help them fall asleep faster or enter deeper rest.
The Science:
- ASMR (Autonomous Sensory Meridian Response) is known to induce pleasant tingling sensations for some, often reducing anxiety and promoting calm. Research suggests ASMR may indeed help with relaxation and sleep onset for those who are sensitive to its effects.
- Binaural beats (two tones played at slightly different frequencies) claim to synchronize brainwaves and enhance sleep, but scientific evidence remains mixed.
- As for specific healing frequencies (like 432Hz), most claims are anecdotal, though relaxing music in general is well-supported as a helpful sleep aid.
The Caution:
These sounds are harmless for most, but may not work for everyone. And low-quality headphones or earbuds in bed can cause ear irritation, wax buildup, or pressure sores. If the volume’s too high, there’s also a risk of long-term hearing damage. And, be sure that your headphones are wireless to avoid a choking hazard.
Verdict:
If it feels soothing, go for it—just don’t expect miracle cures. Soothing sounds can absolutely enhance relaxation as part of your wind-down ritual, whether that’s binaural beats, ASMR, or even attending the occasional sound bath for some deep vibrational calm.
11. Overnight Beauty “Productivity”
The Trend:
TikTok loves its overnight anti-aging hacks: wrinkle patches, silicone chest pads, lip plumping masks, and even full-face taping—all promising to reverse aging while you snooze.
The Science:
Some patches may temporarily smooth skin by limiting facial movement, but the long-term benefits are negligible. Dermatologists agree these hacks offer fleeting cosmetic boosts, and not true age prevention.
The Caution:
Focusing on productivity while you sleep can ironically make it harder to fully rest. Plus, excessive products may irritate those with sensitive skin.
Verdict:
They’re fine if it feels fun, but don’t confuse it with actual rest or skincare science. Sleep’s best beauty secret? Simply getting enough of it.
The Real Secret
The truth is, most viral hacks are trying to shortcut what we already know works: consistency.
The most effective “sleep hack” is still:
- A regular sleep schedule
- Limiting caffeine and alcohol late in the day
- Keeping your bedroom cool and dark
- Powering down screens before bed
- Building a calming, enjoyable wind-down routine, even if it’s very minimal
Not exactly groundbreaking. But it works. Every time.
Sleep Isn’t a Hack—It’s a Habit
And that’s actually great news.
Viral sleep trends can feel fun, novel, and full of promise. And some do offer small, helpful nudges toward better rest. But lasting, truly restorative sleep still comes from simple, consistent habits that support your body’s natural rhythm.
If you find a trend that makes your bedtime feel better? Great. But you don’t need an elaborate 12-step routine or expensive tech to get great sleep.
Sometimes, less really is more.
Read more: Bedtime Mocktail Series: Strawberry Chamomile Palomas
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