Sleep has become big business. Look to TikTok and everything from mouth taping to moon breathing has taken off. But when all else fails, these unconventional sleep hacks can potentially take the pressure off with easy shortcuts that can help keep the tossing and turning to a minimum.
Obviously, this will depend on the extent of the issue. Hardcore insomniacs may require a more involved sleep plan and some expert intervention, but with expensive sleep apparatus like weighted blankets, sleep trackers, noise machines or light therapy lamps all requiring investment with mixed success, there are a few tweaks you can make at home, for free, that could encourage you to nod off.
So if you've tried a bunch of techniques and gadgets and all else has failed, Martin Seeley, CEO and sleep expert at MattressNextDay has shared the unconventional sleep hacks that are worth a try with GLAMOUR. After all, you've got nothing to lose…
Try taking a selfie
Sounds like a weird one, but a mini photoshoot before bed could give you an insight into why you're struggling to sleep. “Here's an interesting trick – take a selfie while lying on your side,” suggests Martin. "If you draw imaginary lines down your face and torso, they should line up. If they don't, your pillow might not be the right size for you, which is likely to be impacting your sleep quality. Even a small misalignment can increase tension in your neck and lead to discomfort,” he says.
“If your head tilts upwards, your pillow is too big, causing unnatural neck bending. If your head tilts downwards, it's too small and isn't providing enough support. The goal is to keep your spine in a perfectly neutral, aligned position throughout the night,” explains Martin.
Drink sour cherry juice
If you're a TikTok native, you may have already come across the benefits of sour cherry juice by way of the sleepy girl mocktail, which took off on the social media platform, but there's merit to the method. "Drinking a cup of sour cherry juice before bed is like a secret weapon for sleep," insists Martin. “This is because sour cherries are one of the few food sources that contain melatonin – the hormone that plays a key role in regulating your sleep-wake cycle.”
Don't just take his word for it. “A previous study showed that those who drank just 30ml of cherry juice 30 minutes before their evening meal over the space of a week significantly improved their sleep quality. They increased their sleep time and sleep efficiency (the percentage of time in bed where a person is sleeping)," Martin notes. “Similarly, another study was carried out on those who suffer from insomnia. After drinking around 240ml of cherry juice in the morning and another 240ml at least an hour before bed over a two-week period, they saw their overall sleep time increase by 84 minutes,” he adds.
It's going viral.
Try the ‘cognitive shuffle’ technique
If counting sheep doesn't quite hit the way you need it to, swap it out for something a little more distracting. “Try thinking of random items in your head that are easy to visualise – non-threatening, and unrelated to one another. For example, potatoes, Tarzan, a violin, a forest. If you struggle, go in alphabetical order,” says Martin.
“Known as ‘the cognitive shuffle technique’, this creates cognitive overload and prevents you from focusing on anxieties or worries that might keep you awake. Essentially, your brain gets so perplexed trying to make sense of these random thoughts that it simply gives up and falls asleep,” he explains.
It's about sleeping like a baby – literally.
Wear cosy socks before bed
There is such a thing as an optimum temperature to help you nod off, and one easy switch can set you on the right track. "Wearing socks to bed – especially ones made of natural fibres like Merino wool – can help regulate your body temperature. This can signal to your body that it's time to sleep,” Martin explains.
“A fascinating study found that warming your feet before bed can help you fall asleep faster. It might sound odd, but the science behind it is pretty cool. Warming your feet helps dilate blood vessels, which can lower your core body temperature – and that's a key trigger for sleep,” he adds.
Go and lie on the floor in a different room
They say a change is as good as a rest, which is why swapping up your surroundings can put you in a different head space. “Sometimes, your bed can become a source of sleep stress," Martin explains. “When you've been tossing and turning, try moving to the floor in a different, cooler room. Use a yoga mat or soft surface, and give yourself about 10-15 minutes in this new environment,” he says.
“This technique works because it interrupts your current sleep pattern and provides a mental reset. The change in surface, temperature, and environment can help break the cycle of sleep frustration. It's like giving your brain a complete change of scenery, which can help reduce the tension and anxiety preventing you from falling asleep,” Martin explains.
Top and tail with your partner
Following on from the same thought as above, you can even try just simply changing where in your bed you sleep. "If you’ve been lying in bed for a long time unable to sleep, switch up your sleep position," Martin advises. "Try sleeping with your head at the foot of the bed or experiment with an inclined position. This isn't just about being different – it can have real physiological benefits,” he insists.
"Changing your sleep orientation can help with blood circulation, potentially reduce snoring, and ease acid reflux. Our bodies get used to one position, and sometimes a slight change can provide unexpected relief. It's about tricking your body into a new relaxation state and breaking habitual sleep patterns," Martin explains.
Try not to fall asleep
Lastly, treat your brain to a bit of reverse psychology. "Try not to fall asleep," says Martin. “This might sound completely counterintuitive, but deliberately attempting to stay awake can help you drift off faster. It's a psychological trick that removes the intense pressure of falling asleep, which is often what keeps people awake in the first place,” he continues.
"A fascinating study from the University of Pennsylvania found that participants who practiced paradoxical intention experienced significantly reduced sleep anxiety. By shifting your mental focus from 'I must fall asleep' to 'I'm going to stay awake', you actually reduce the performance anxiety that prevents sleep. It's like telling your brain to stop trying so hard," Martin says.
For more from GLAMOUR's Senior Beauty Editor, Elle Turner, follow her on Instagram @elleturneruk
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