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TikTok’s sleep hacks are everywhere, but experts say many do not work

TikTok’s sleep hacks are everywhere, but experts say many do not work

Searches for better sleep are booming, but experts warn viral hacks may do more harm than good

Portrait of five years old boy sleeping, on hid bed, daylight

MadeForMums

Published: January 6, 2026 at 11:02 AM

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As the New Year gets underway, it seems the nation is more tired than ever. After late nights, busy schedules and broken sleep, many families are looking for ways to feel more rested in 2026.

Searches for ‘how to sleep better’ on TikTok have surged by 166%, and a new survey by Barker and Stonehouse found that 70% of Brits are prioritising better sleep as part of their New Year resolutions. But while social media is packed with so called sleep hacks, experts warn that not all of them are backed by science.

From mouth taping to magnesium supplements, some of the most popular trends may offer little benefit. To help cut through the noise, here's a doctor's advice on which sleep tips actually work, and how to create a bedroom that truly supports rest from experts at furniture store Barker and Stonehouse.

What is 'sleepmaxxing'?

Sleepmaxxing is a wellness trend that has gained traction on social media, with creators sharing ways to maximise both the quality and quantity of sleep. Some tips are familiar, like cutting screen time before bed, while others are more extreme.

Dr. Deborah Lee urges caution. She says, “The majority of sleepmaxxing hacks are just that, unsubstantiated tips for sleep with little or no medical evidence to support them.”

Popular sleep hacks that do not stand up to scrutiny

Mouth taping

Mouth taping has gone viral, with claims it can improve sleep by forcing nose breathing. However, Dr. Deborah is clear that the evidence is lacking.

“Many social media posts claim mouth taping at night, which forces the person to breathe though their nose, can improve sleep quality. However, a recent 2025 meta-analysis does not support this,” she says.

Magnesium supplements

Magnesium is often promoted as a natural sleep aid, but it may not be necessary for most people.

Dr. Deborah explains, “Although observational studies have suggested a link between magnesium levels and sleep quality, randomised controlled trials which are the gold standard, failed to support these findings.”

She adds, “It’s unlikely magnesium supplements will help with sleep if you are not magnesium deficient. In the UK, around 10 to 30% of the population are thought to have lower than recommended magnesium levels, meaning most people have adequate levels.”

Rather than supplements, she suggests focusing on diet. “A sensible approach would be to improve your diet by eating more wholegrains, leaf green veg, seeds and nuts which contain large amounts of magnesium.”

Sleep hacks that actually work, according to experts

While some trends fall flat, there are evidence based ways to improve sleep that are worth trying.

Regulating bedroom temperature

Temperature plays a key role in sleep quality. Dr. Deborah says, “Sleep experts recommend keeping your bedroom temperature between 17.7C and 20C.”

Experts advise that babies' bedrooms are kept between 16ºC and 20ºC.

Dr. Deborah explains that your body temperature needs to fall slightly to fall asleep, adding, “Overheating is a common cause of waking during the night. Under the duvet, the human body sleeps best at a temperature between 30C and 32.7C.”

Weighted blankets

Weighted blankets have been shown to help some people sleep better.

“Sleeping under a blanket weighted by metal chains has been shown to have some benefit for sleep,” Dr. Deborah explains. “In theory, the pressure of the blanket stimulates the parasympathetic nervous system and increases oxytocin production, promoting sleep.”

Eating kiwi fruit before bed

An unexpected but simple tip is adding kiwi fruit to your evening routine.

“A number of studies have shown a benefit from eating kiwi fruit before bedtime. This is plausible because kiwi fruit contains serotonin and melatonin, both of which are needed for sleep,” says Dr. Deborah.

How to create a bedroom that supports better sleep

Good sleep is not just about habits, it is also about environment. Magdalena Gierasinska, head of product and design at Barker and Stonehouse, shares how thoughtful bedroom design can make a real difference — especially during the colder months.

Layer soft furnishings

“We all find it easier to relax when we’re surrounded by soft, tactile textures, and these elements play a vital role in enhancing the overall ambience of a bedroom,” Magdalena says.

She adds, “Layering is especially important in bedroom design, helping to create a space that feels calm, welcoming, and gently cocooning.”

Magdalena recommends investing in breathable bedding made from cotton, linen or silk, then adding cushions and throws for warmth and comfort. She also suggests layering textures across the whole room, from rugs underfoot to cosy throws on chairs.

Stick to warm lighting

Lighting can have a big impact on how quickly you unwind at night.

“The right lighting can help you unwind before bed, setting the overall tone for a good night’s sleep,” Magdalena explains. “I’d always recommend soft, warm lightsTikTok’s sleep hacks are everywhere, but experts say many do not work; they are far more relaxing than cool tones, which can often make a space feel harsh and make your brain more alert.”

She suggests dimmable bulbs, bedside lamps for reading, and subtle LED or fairy lights to create a calming glow.

Choose a muted colour palette

Colour matters more than many people realise when it comes to sleep.

“When you’re choosing a colour palette for your calming bedroom design, it’s important not to let one shade overwhelm your space. It’s best to keep your décor neutral, agreeable, and inviting,” says Magdalena.

She recommends off-white tones like eggshell, cream and beige, with muted colours such as earthy greens or terracotta for interest. Gentle floral or vintage wallpapers can also work well.

As more families look to improve their sleep this year, Magdalena sums it up simply, “The most effective habits are rooted in good bedroom design, as well as a solid routine. Creating a calm, clutter-free space with thoughtful lighting, layered bedding, and muted tones helps to create a space that feels restful, helping to signal to your body that it’s time to unwind.”

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