Sleep is having its moment in the spotlight.
From TikTok to health podcasts, new “hacks” and rituals promise the best sleep of your life. But in an age of viral trends, it’s hard to know what’s worth trying and what’s just hype.
Here’s a closer look at some of the most popular sleep trends among Malaysians along with what science actually says about them.
1. Mouth Taping
The claim: Taping your mouth shut at night encourages nasal breathing, which supposedly leads to deeper, more restorative sleep.
The reality: For some people, especially mild snorers or mouth-breathers, it may help. But it’s not safe for everyone. People with allergies, sinus congestion, or sleep apnea should avoid it, as it may restrict airflow.
2. Blue Light Blocking Glasses
The claim: Wearing orange-tinted lenses in the evening filters out blue light from screens, helping the brain produce melatonin.
The reality: There’s solid evidence that blue light affects melatonin production. Blue light blockers can help, but the most effective approach is still reducing screen time before bed.
3. Grounding Sheets / Earthing Mats
The claim: Sleeping on conductive sheets connected to the earth’s energy can reduce inflammation and improve sleep.
The reality: While some users swear by it, research is still limited. It’s generally safe, but benefits are mostly anecdotal at this point.
4. Sleep Gummies & Melatonin Supplements
The claim: A gummy or pill before bed helps you fall asleep faster and stay asleep longer.
The reality: Melatonin can be effective for short-term sleep issues or jet lag, but it’s not a magic fix. Overuse can disrupt the body’s natural sleep-wake cycle.
5. “Sleepy Girl Mocktails” & Herbal Tonics
The claim: Ingredients like tart cherry juice, magnesium powder, or calming herbal teas can improve sleep quality.
The reality: Some of these ingredients have scientific backing, especially tart cherries (a natural source of melatonin) and magnesium. Results depend on consistency and timing.
6. Extreme Cold Showers Before Bed
The claim: Exposure to cold water boosts circulation and encourages deeper sleep later in the night.
The reality: Cold therapy can trigger melatonin release, but the timing is crucial. Taking an icy shower right before bed may increase alertness and delay sleep onset. A lukewarm shower 60–90 minutes before bed is generally more effective.
7. Sleep Tracking Apps & Wearables
The claim: Monitoring sleep patterns with a wearable device helps you improve rest.
The reality: Data can be useful for spotting trends, but over-focusing on sleep scores can lead to “orthosomnia”, sleep anxiety caused by worrying about sleep quality.
The Bottom Line
Trends can be fun to try, but not all are backed by strong evidence. Real, lasting sleep improvements usually come from the basics:
- Keeping a consistent sleep schedule
- Creating a calm, cool, and dark sleep environment
- Limiting heavy meals and caffeine before bed
- Practicing wind-down routines that relax both body and mind
Viral hacks may add a little boost, but good sleep hygiene will always be the foundation.
