For those who struggle to fall asleep, social media is a goldmine of tips, tricks, and sleep hacks promising quick and effortless results. From military sleep techniques to eye rolling and cognitive shuffling, TikTok influencers have been sharing unconventional methods to help people drift off faster.
Given that 1 in 7 adults regularly struggles with falling asleep, according to the Centers for Disease Control and Prevention (CDC), it’s understandable why so many are eager to try these hacks.
But how effective are they? Should you trust what you see online, or is it better to seek professional help?
“If you are struggling with difficulty sleeping more often than not, I would encourage you to reach out to a mental health professional who specializes in sleep,” says Jessica Meers, PhD, a psychologist specializing in sleep disorders and an assistant professor at Baylor College of Medicine in Houston.
“You don’t have to rely on hacks that may or may not help,” she adds.
Before you start experimenting with the latest viral sleep trends, take a closer look at what experts have to say about which ones are worth trying—and which ones might be a waste of time.
1. The Military Sleep Method
The military sleep method, which has gained popularity on TikTok, claims to help people fall asleep in two minutes or less. This technique combines deep breathing with progressive muscle relaxation, systematically relaxing muscles from head to toe.
Unlike the Navy SEAL power nap, which involves lying down with feet elevated above the heart for a quick energy boost, the military sleep method is meant to be done in bed and aims to promote full-body relaxation to help you fall asleep faster and stay asleep longer.
What the Experts Say: Try It
According to Marie-Pierre St-Onge, PhD, an associate professor and director of the Center of Excellence for Sleep and Circadian Research at Columbia University, this method has scientific merit.
“There is no risk to trying breathing exercises as a calming, winding-down routine before bedtime,” she says.
Deep breathing and muscle relaxation help reduce stress, which is a key factor in improving sleep quality. However, consistency is essential.
“The military sleep method may not work for everyone, and it’s unlikely to get anyone overnight results,” says Dr. Meers.
“However, if you incorporate deep breathing and progressive muscle relaxation into a regular self-care routine, it could contribute to better sleep quality in the long term.”
2. Eye Rolling to Induce Sleep
Some TikTok users claim that rolling your eyes in a specific way before bed mimics Rapid Eye Movement (REM) sleep, which they believe triggers melatonin release—a hormone that regulates sleep.
What the Experts Say: Skip It
Dr. Meers isn’t convinced that this technique will do much for sleep quality.
“Melatonin gradually rises in the hours before bedtime while you are awake, serving as a time signal for the body that it is nighttime,” she explains. Even if eye rolling did cause a small increase in melatonin, it wouldn’t be enough to induce sleep.
Additionally, eye rolling could lead to eye strain, which may be more uncomfortable than helpful. Given that other sleep techniques don’t carry any risks, Dr. Meers suggests skipping this one.
3. Cricket Feet: Rubbing Your Feet Together to Fall Asleep
This viral hack, known as cricket feet, involves rubbing your feet together in various ways to create a self-soothing effect. Some people on TikTok swear by this ritual, claiming it relaxes them enough to drift off quickly.
What the Experts Say: Try It
Although there’s no scientific research on cricket feet, it may work for some people simply because of its comforting and calming effects.
“I am not aware of any research on this and how this could be helpful, other than if the person who practices this finds it very soothing and appeasing,” says St-Onge.
Since it doesn’t have any risks, it’s a harmless technique to try—especially if you find it comforting.
“Some people may find it relaxing, which can help you unwind before bed,” Dr. Meers adds. “But it’s not likely to be something that puts you to sleep directly.”
4. Cognitive Shuffling: Using Random Words to Trick Your Brain Into Sleep
Cognitive shuffling, also seen on TikTok, involves mentally cycling through random, unrelated words—such as “Tree. Swimming. Turkey. Yodel. Motorcycle. Mango.”—to mimic the way the brain naturally winds down before sleep. The theory is that by distracting the brain, cognitive shuffling stops anxious thoughts from keeping you awake.
What the Experts Say: Skip It
While cognitive shuffling may help some people prevent overthinking at bedtime, it can actually be counterproductive for others.
“The focus that it takes to think of words might be helpful in keeping you from thoughts that would otherwise keep you up at night,” says Dr. Meers. “But the effort it takes to consciously summon a list of words in your brain might actually be more stimulating.”
For people who struggle with anxiety, mental stimulation at bedtime may make falling asleep even harder. If this technique feels too mentally engaging, it’s probably best to avoid it.
5. Magnesium as a Sleep Aid
Magnesium, also mentioned on TikTok, has been gaining popularity as a natural sleep aid, often recommended as an alternative to melatonin. Many influencers praise magnesium as a muscle relaxant and anti-anxiety supplement that promotes better sleep. It’s even a key ingredient in the trendy “Sleepy Girl Mocktail.”
What the Experts Say: Try It (But Focus on Food Sources)
Magnesium can play a role in improving sleep—but the best way to get it is through diet, says Dr. St-Onge.
“Magnesium from foods has been shown to be associated with better sleep,” she explains. Foods rich in magnesium include avocados, almonds & nuts, beans, and leafy greens.
Although some people find magnesium supplements helpful, there’s not enough evidence to say they work better than melatonin.
“Magnesium really is all the rage now,” Dr. Meers says. “But it is far from a sleep aid. The route through which it may be helpful is due more towards muscle relaxation rather than inducing sleepiness.”
Additionally, high doses of magnesium supplements can cause gastrointestinal issues and even calcium deficiency, so it’s best to consult a doctor before taking them regularly.
Final Verdict: Which Sleep Hacks Are Worth Trying?
While viral sleep hacks can be fun to experiment with, they aren’t a guaranteed solution for chronic sleep problems. Some hacks, like deep breathing (military sleep method) and magnesium-rich foods, have scientific support and may be beneficial for long-term sleep health.
However, other trends—like eye rolling and cognitive shuffling—lack scientific evidence and may not be effective for most people.
If sleep difficulties persist, experts recommend seeking professional help rather than relying on social media trends.
“You don’t have to rely on hacks that may or may not help,” says Dr. Meers. A consistent sleep routine, stress management, and healthy habits will always be more effective than quick-fix tricks.