Overview
As we near the end of 2024, one thing is more evident than ever: sleep has taken center stage in many people’s lives.
Globally, a renewed focus on rest and recovery has led more people to prioritize their sleep—and the results are beginning to show.
Data shows an increase in the use of high-tech sleep aids, the creation of new sleep-promoting practices, and people changing their lives to make it easier to get a good night’s sleep.
Here’s a look at some of the most talked-about sleep trends helping people get much-needed shut-eye.
1.Sleep-Influencers
Nowadays, everyone is turning to social media for health and wellness tips.
Lately, there’s been a remarkable trend in the health and wellness scene, and it’s all about sleep-influencing. Sleep influencers usually have a robust social media presence and share tips and routines to help their followers catch some better Z’s.
These tips include all sorts of stuff, like beverages that help you sleep, nighttime routines, and meditation apps.
With so many people relying on social media for the latest wellness updates, these influencers are reaching a vast audience eager for advice on improving their sleep quality.
While some tips influencers share—like keeping a regular sleep schedule and cutting back on screen time—are based on good sleep science, it is essential to remember that many sleep influencers aren’t trained experts or doctors.
They might be sharing what worked for them instead of actual medical facts. Considering their tips could be helpful, it’s a good idea to consult your doctor for any severe sleep issues.
2. Sleep Cocktails
Sleep cocktails/mocktails have gained more hype in 2024. If you follow sleep-wellness space on social media, you most likely would have encountered a recipe for some sleep concoctions. Some of the popular ones include:
· Dreamy Chamomile Bliss
The chamomile plant has long been used to aid sleep, thanks mainly to a chemical ingredient known as apigenin, which has a mild calming effect on the brain.[1] This mocktail is made with chamomile tea, honey, and lemon juice. It can be served hot or cold and is an excellent evening drink to help you unwind and relax.
· Lavender Lullaby
Lavender is another excellent sleep-promoting herb.[2] It is commonly used as a relaxing essential oil. Lavender has a calming impact that helps to relieve anxiety and restlessness. Lavender lullaby mocktails are typically made with lavender syrup, lemon juice, and sparkling water.
· Tart Cherry Twilight
This particular drink is also known as the “sleepy girl mocktail.” It gained a lot of attention after a viral TikTok about its potency to induce sleep.
Tart cherry juice contains melatonin, which may aid in sleep.[3] However, experts have said most people can achieve similar results by taking melatonin supplements or practicing good sleep hygiene.
Also, studies on the influence of this mocktail on sleep have shown conflicting results. For example, one study found no significant differences in sleep duration or quality after drinking tart cherry juice.[4]
· Golden Milk
Studies show that milk improves health and sleep; however, golden milk takes its healthy properties a notch higher.[5] It is made with milk, turmeric, ground black pepper, and cinnamon.
Many people believe this drink helps to promote a sense of relaxation and reduce inflammation.
3. Pokemon Sleep
This sleep app has gained a massive following on social media, with over 10 million downloads. Data shows that searches for the Pokémon Sleep app went up significantly right after it came out in the summer of 2023, particularly in Japan.[6]
The Pokémon Sleep app is based on the idea that making everyday things more fun can benefit our health. It tracks and rewards good sleep and regular bedtimes by using your phone’s accelerometer and mic to make sleep feel like a game.
4. Sleep Supplements
Although Sleep supplements have been around for a while now, more people are popping these pills than ever before.
Melatonin, magnesium, and amino acids such as L-theanine are popular options. While many studies have found that these supplements can boost the duration and quality of sleep, some experts have cautioned that they may not be effective for everyone, particularly those with chronic sleep problems.[7, 8]
Essentially, many sleep professionals recommend that people who use these supplements also adopt proper sleep hygiene for the best results.
4. Grounding the Bed
Improved sleep is only one of many health problems for which grounding has been touted as a possible solution in the last year.
To ground oneself, one can go barefoot on natural terrain, sit or lie down on the ground, or use grounding products such as mats, sheets, and mattress cushions to create the same effect.
While many experts believe more research is needed to thoroughly understand the mechanisms of grounding and its impact on sleep, some studies indicate that the practice may enhance your sleep habits and general health.
For instance, a recent American study suggested that grounding is a simple but substantial lifestyle modification that can improve your sleep, [10] while another found that grounding helps lower inflammation.[9]
5. Sleep Trackers
Wearable sleep trackers are not new. However, their popularity has grown dramatically this year.
According to some estimates, one in every three Americans has used a sleep-tracking device, and two-thirds find it useful.[11]
These devices use cutting-edge technology and artificial intelligence to collect data about how much or how well you sleep. They monitor sleep stages, detect snoring, and even play soothing sounds synchronized with the sleep cycle.
While studies have shown that these gadgets can help people achieve more peaceful sleep, doctors advise that they should not be used to diagnose long-term sleep problems because they are not as accurate as medical sleep devices.[12] Users may also become obsessed with perfect sleep, hurting their sleep quality over time.[13]
What’s the Takeaway?
So many people are now focusing on their health and well-being, all thanks to the latest sleep trends on social media.
If you haven’t jumped on the sleep wellness trend yet and are eager to snag some extra rest, consider trying these methods. Just make sure there’s some solid science backing your choice.
References
- Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary therapies in medicine, 35, 109–114. https://doi.org/10.1016/j.ctim.2017.09.010
- Chen, T. Y., Hiyama, A., Muramatsu, M., & Hinotsu, A. (2022). The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holistic nursing practice, 36(4), 223–231. https://doi.org/10.1097/HNP.0000000000000528
- Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7
- Hillman, A. R., Trickett, O., Brodsky, C., & Chrismas, B. (2022). Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults. Nutrition and health, 2601060221111230. Advanced online publication. https://doi.org/10.1177/02601060221111230
- Fakhr-Movahedi, A., Mirmohammadkhani, M., & Ramezani, H. (2018). Effect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study. Clinical nutrition ESPEN, 28, 132–135. https://doi.org/10.1016/j.clnesp.2018.08.015
- Google. (n.d) Google Trends., fromhttps://trends.google.com/trends/explore?q=%2Fg%2F11h7kftfkq
- Vicky Chan, Kenneth Lo, Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgraduate Medical Journal, Volume 98, Issue 1158, April 2022, Pages 285–293, https://doi.org/10.1136/postgradmedj-2020-139319
- Slomski, A. (2018). Melatonin improves sleep in patients with circadian disruption. JAMA: The Journal of the American Medical Association, 320(8), 749. https://doi.org/10.1001/jama.2018.10903
- Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of inflammation research, 8, 83–96. https://doi.org/10.2147/JIR.S69656
- Menigoz, W., Latz, T. T., Ely, R. A., Kamei, C., Melvin, G., & Sinatra, D. (2020). Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Explore (New York, N.Y.), 16(3), 152–160. https://doi.org/10.1016/j.explore.2019.10.005
- Celmer, L. (2023, November 15). One in three Americans have used electronic sleep trackers, leading to changed behavior for many. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers; American Academy of Sleep Medicine. https://aasm.org/one-in-three-americans-have-used-electronic-sleep-trackers-leading-to-changed-behavior-for-many
- Ojalvo, D., Pacheco, A. P., & Benedict, C. (2023). A useful tool or a new challenge? Hand-wrist-worn sleep trackers in patients with insomnia. Journal of sleep research, 32(5), e13883. https://doi.org/10.1111/jsr.13883
- News: That sleep tracker could make your… (The New York Times) – behind the headlines. (n.d.). NCBI. Retrieved November 13, 2024, from https://www.ncbi.nlm.nih.gov/search/research-news/2735
