Hacks on how to improve your sleep, fashionably known as ‘sleepmaxxing’ is having its moment on the internet, with more than 98.6 million posts on TikTok. Many now turn to social media for answers to their everyday problems, such as ‘how to fall asleep fast’. This has resulted in some creative content, from mouth taping to lettuce water, with varying levels of scientific supporting evidence.
Here, we explore 5 of the most talked-about trends, separating evidence from hype, and reminding ourselves that no single solution works for everyone. Are these viral remedies helping or hurting our sleep?
1. Mouth taping
What is it?
Placing tape over your mouth while you sleep to promote nasal, rather than mouth, breathing. Advocates claim benefits like reduced snoring, better sleep, and even clearer skin (1,2).
Who might benefit?
Mouth taping may be worth exploring if you grind your teeth or snore (3), and anecdotal evidence suggests it could reduce dry mouth and sore throat. However, claims about improved oral hygiene lack strong evidence, despite being one of the most cited benefits (2).
The science
Some studies show taping can help mild obstructive sleep apnea (OSA), a condition where breathing stops and starts during sleep, by improving airflow through nasal breathing (3,4). However one study highlighted that mouthtaping can be dangerous for those with more serious OSA (3). This is further supported by research on those with moderate to severe OSA, where mouth taping was found to worsen breathing (5); participants were observed puffing their mouths as they struggled to breathe. For those with nasal obstruction, mouth taping may actually worsen airflow, especially in children and teens (6,7). Shockingly, only 1 in 5 TikTok videos discussing mouth taping mention any potential risks (2).
Bottom line
Mouth taping has potential in specific cases but isn’t suitable for everyone and even poses a risk for some. If you're curious, try nasal breathing during the day first, rather than taping yourself at night.
2. Lettuce water
What is it?
A viral TikTok trend claims that replacing your tea bag with a lettuce leaf before bed creates a natural sedative.
The science
Lettuce has a milky fluid in their stems that contain compounds lactucin and lactucopicrin, which have potential sedative properties (8). Rodent studies found lettuce extracts increased sleep time and promoted non-REM sleep via GABAergic pathways (the same system targeted by sedatives like valium) (9,10).
The catch?
These effects have only been demonstrated in mice, and the lettuce varieties used (often rich in lactucin) are not the same as those found in your local supermarket (11). Plus, the mechanism of drinking it as “lettuce tea” is more symbolic than scientific.
Bottom line:
Lettuce is nutritious and harmless, but don’t expect a mug of steamed salad to knock you out. Herbal teas like chamomile or lavender may be more effective alternatives.
3. Kiwi before bed
What is it?
Eating kiwi before bed may improve sleep due to its melatonin, vitamin C, and folate content - all linked to sleep regulation (12,13).
The science
In a small 4-week study, eating 2 kiwis an hour before bed improved total sleep time and sleep efficiency in participants with sleep issues (13). Another study reported better morning alertness and mood (14).
Bottom line
Most studies rely on small sample sizes and subjective feedback. Still, kiwi is nutrient-rich, low-risk, and could be a tasty part of a bedtime wind-down routine.
4. Sleep diary
Why it works
Tracking your sleep habits helps identify personal patterns and triggers and can be surprisingly therapeutic.
The science
Writing to-do lists before bed has been shown to help people fall asleep faster (15). Journaling about emotions can improve processing of stressful events (16). A simple bedtime habit of writing can clear the mind, easing the transition to sleep.
Bottom line
Inexpensive and personalised, sleep diaries may be one of the most effective “trends” out there. Try Sleepwave’s built-in journal, where you can record goals leaving them on your page so your mind can go to sleep.
5. “Sleepy Girl Mocktail”
What is it?
This popular concoction usually includes tart cherry juice, lime, sparkling water, and magnesium powder.
The science
Tart Cherry Juice has been shown in one study to increase melatonin levels and improve sleep quality (17). Another study on hockey players found improved sleep despite unchanged melatonin levels (18).
Magnesium has been linked to both better sleep quality and improved mood (19), however clinical trials are mixed and further research with larger sample sizes are needed to be conclusive on their effectiveness.
Bottom line
There’s some early evidence to support this mocktail’s ingredients. If you have fun doing it and it doesn’t eat into your bedtime, why not give it a try!
Conclusion:
From taping your mouth shut to sipping lettuce water, there’s no shortage of trends promising better sleep. While some may offer genuine benefits, others are fuelled more by viral hype than scientific validation.
The key takeaway? Sleep is personal. What works wonders for one person may be ineffective, or even harmful, for another. As always, be critical of pseudoscience, start slow with any new technique, and most importantly, listen to your body.
References
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2. Fangmeyer SK, Badger CD, Thakkar PG. Nocturnal mouth-taping and social media: A scoping review of the evidence. Am J Otolaryngol. 2024 Dec 4;46(1):104545.
3. Lee YC, Lu CT, Cheng WN, Li HY. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: A preliminary study. Healthcare (Basel). 2022 Sep 13;10(9):1755.
4. Huang TW, Young TH. Novel porous oral patches for patients with mild obstructive sleep apnea and mouth breathing: a pilot study: A pilot study. Otolaryngol Head Neck Surg. 2015 Feb;152(2):369–73.
5. Jau JY, Kuo TBJ, Li LPH, Chen TY, Lai CT, Huang PH, et al. Mouth puffing phenomena of patients with obstructive sleep apnea when mouth-taped: device’s efficacy confirmed with physical video observation. Sleep Breath. 2023 Mar;27(1):153–64.
6. Yang H, Huyett P, Wang TY, Sumner J, Azarbarzin A, Labarca GPT, et al. Mouth closure and airflow in patients with obstructive sleep apnea: A nonrandomized clinical trial: A nonrandomized clinical trial. JAMA Otolaryngol Head Neck Surg. 2024 Nov 1;150(11):1012–9.
7. Bokov P, Dahan J, Boujemla I, Dudoignon B, André CV, Bennaceur S, et al. Prevalence of mouth breathing, with or without nasal obstruction, in children with moderate to severe obstructive sleep apnea. Sleep Med. 2022 Oct;98:98–105.
8. Wesołowska A, Nikiforuk A, Michalska K, Kisiel W, Chojnacka-Wójcik E. Analgesic and sedative activities of lactucin and some lactucin-like guaianolides in mice. J Ethnopharmacol. 2006 Sep 19;107(2):254–8.
9. Kim HW, Suh HJ, Choi HS, Hong KB, Jo K. Effectiveness of the sleep enhancement by green romaine lettuce (Lactuca sativa) in a rodent model. Biol Pharm Bull. 2019;42(10):1726–32.
10. Ahn Y, Lee HH, Kim BH, Park SJ, Kim YS, Suh HJ, et al. Heukharang lettuce (Lactuca sativa L.) leaf extract displays sleep-promoting effects through GABAA receptor. J Ethnopharmacol. 2023 Oct 5;314(116602):116602.
11. Ilgün S, Küpeli Akkol E, Ilhan M, Çiçek Polat D, Baldemir Kılıç A, Coşkun M, et al. Sedative effects of latexes obtained from some Lactuca L. species growing in Turkey. Molecules. 2020 Mar 30;25(7):1587.
12. Morin CM, Benca R. Chronic insomnia. Lancet. 2012 Mar 24;379(9821):1129–41.
13. Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169–74.
14. Kanon AP, Giezenaar C, Roy NC, McNabb WC, Henare SJ. Acute effects of fresh versus dried Hayward green kiwifruit on sleep quality, mood, and sleep-related urinary metabolites in healthy young men with good and poor sleep quality. Front Nutr. 2023 Mar 14;10:1079609.
15. Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen. 2018 Jan;147(1):139–46.
16. Ullrich PM, Lutgendorf SK. Journaling about stressful events: effects of cognitive processing and emotional expression. Ann Behav Med. 2002 Summer;24(3):244–50.
17. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909–16.
18. Chung J, Choi M, Lee K. Effects of short-term intake of Montmorency tart cherry juice on sleep quality after intermittent exercise in elite female field hockey players: A randomized controlled trial. Int J Environ Res Public Health. 2022 Aug 18;19(16):10272.
19. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biol Trace Elem Res. 2023 Jan;201(1):121–8.
