7 TikTok hacks to actually help you sleep tonight.

We've all been there — lying in bed at 11pm, scrolling through TikTok because sleep feels impossible.

After a day of back-to-back meetings, cooking dinner, and maybe wrangling a toddler (or two), we have to say, fair enough.

We've all tried the classic sleep aids: silk pillowcases, expensive meditation apps we rarely open, and those herbal teas that taste like grass but promise to knock you out (spoiler: they don't).

But here's where things get interesting.

While mindlessly scrolling through TikTok (yes, the very thing keeping you awake), you might have stumbled across some sleep hacks that actually make sense. And surprisingly, sleep experts and medical professionals are nodding in agreement with some of these viral trends.

The best part? They're simple, quick solutions you can try tonight. 

Here are seven TikTok-approved sleep hacks that might actually help you get the rest you deserve. And no, none of them involve counting sheep or drinking warm milk.

Cognitive shuffling.

@drcharlesmd1 Overactive brain? Sleep help part 4: cognitive shuffling! Try it and let us know :) #sleep #dream #hack #insomnia #doctor ♬ bejeweled - instrumental - no/vox & karaokey & Tazzy

This clever sleep hack, developed by Dr. Luc Beaudoin, works by deliberately scrambling your thoughts to help your brain switch off from its usual problem-solving mode. 

The technique involves imagining random, emotionally neutral objects or scenarios, similar to shuffling a deck of cards in your mind.

The science behind this method is fascinating — it exploits the brain's reduced coherence detection during sleep onset. When you engage in cognitive shuffling, you're essentially disrupting your brain's tendency to focus on persistent thoughts or worries that might keep you awake.

To try this method, you have two options. First, you can simply think of random, unrelated words until you drift off. Alternatively, pick a letter of the alphabet and think of a new word beginning with that letter every eight heartbeats. The key is keeping the images or words neutral and unconnected.

The Military sleep method. 

@mindbrainbodylab If you struggle with falling asleep at night, the military method might just be your secret weapon 🤫 This technique, developed by the US military, helps you relax and unwind quickly so you can drift off to dreamland in no time 🌙 To summarize the military method: release your face, release your shoulders and arms, release and relax your chest and abdomen, relax your legs, and then relax your mind, by counting your breaths and letting the out breath pull stress and anxiety out of you and the in breath bring in relaxation.  #sleepbetter #militarymethod #sweetdreams #stressrelief ♬ original sound - Cody- Anxiety, Trauma, Mindset

This technique, developed during World War II to help U.S. Navy pilots get crucial rest in challenging conditions, went viral on TikTok. 

Begin by lying comfortably on your back and taking slow, deep breaths. Think of it as creating a peaceful sanctuary in your mind, where the day's stresses begin to melt away with each breath.

The real magic happens when you start the systematic relaxation of your body. Imagine a gentle wave of relaxation washing over your face first. Release any tension in your forehead, let your jaw soften, and allow your tongue to rest naturally in your mouth. 

From there, the relaxation continues to flow down through your body. Let your shoulders drop away from your ears, and feel your arms becoming heavy and peaceful. The sensation continues through your chest and upper body, almost like a warm, comforting blanket is being draped over you.

As the relaxation reaches your lower body, pay special attention to your legs. Many of us carry stress in our thighs and calves without even knowing it. Let them become completely relaxed, right down to your toes.

The final step involves a bit of imagination — and this is where it gets interesting. Picture yourself in a deeply peaceful setting. Maybe you're gently swaying in a canoe on a still lake, or perhaps you're lying on a warm beach with soft sand beneath you. The key is to fully immerse yourself in this mental image. If other thoughts try to sneak in (and they will), simply whisper "don't think" to yourself for about ten seconds.

While the method promises quick results, it typically takes about six weeks of consistent practice to really master. 

Pink noise.

@calm Who else has this on repeat tonight? 💖 #calm #pinknoise #sleep ♬ original sound - Calm

Pink noise has emerged as a powerful tool for improving sleep quality, working with your brain's natural rhythms to promote deeper, more restorative rest. Unlike white noise, pink noise has a balanced, natural sound frequency that mimics many sounds in nature.

Research in the Journal of Theoretical Biology shows that pink noise can help reduce brain wave complexity and synchronise brain activity, making it easier to fall asleep and maintain stable sleep patterns.

When played at about the volume of a refrigerator (60 decibels), it can help mask disturbing sounds and create an optimal sleep environment.

Plus, it's available for free on YouTube. What a win.

The 4-7-8 breathing technique. 

@headfulness Breathing for Stress: 4-7-8 #relaxing #breathing #meditation 4-7-8 breathing is a simple technique that can help to reduce stress, anxiety, and insomnia. It is based on the ancient yogic practice of pranayama, which involves controlling the breath to achieve a state of relaxation. How to do 4-7-8 breathing Breathe in for 4 seconds Hold your breath for 7 seconds Breathe out for 8 seconds Pause briefly Repeat as many times as feels good to you. You can practice this technique to relieve stress throughout the day. It is especially helpful to practice it before bed to help you fall asleep. There is some scientific evidence to support the benefits of 4-7-8 breathing. It can help to reduce anxiety and stress in people with anxiety disorders. https://summit.sfu.ca/item/36491 Another study found that it can help to improve sleep quality in people with insomnia. https://www.liebertpub.com/doi/abs/10.1089/bari.2022.0044 4-7-8 breathing is a safe and effective way to manage stress, anxiety, and insomnia. It is a simple technique that can be easily learned and practiced by anyone. #BreathingExercises #ParasympatheticNervousSystem #MentalWellness #ReduceAnxiety #BreatheToCalm #CalmTheMind #HealthyBreathing #RelaxationTechniques #FindYourCalm #BreatheAndReset #vagusnervestimulation #vagusnerve #DeepBreathing #breathingtechnique #breathing #nonsleepdeeprest #NervousSystemReset #VagusNerve #CalmMind #nsdr ♬ original sound - Headfulness - Luke Horton

The 4-7-8 breathing technique is a simple yet powerful relaxation method, developed by Dr. Andrew Weil.

Now popular on TikTok, the technique involves a rhythmic breathing cycle where you breathe in through your nose for 4 seconds, hold for 7 seconds and exhale through the mouth for eight seconds. Extra points if you make a 'whoosh' sound. 

When you practice this technique, you're essentially sending a signal to your parasympathetic nervous system — your body's "rest and digest" mode. 

If you're new to this technique, you might feel a bit lightheaded at first, which is completely normal. It's recommended to start by practising while sitting or lying down. You can repeat the cycle up to four times when beginning, and as you become more comfortable with the practice, you can incorporate it into your daily routine.

Drunken monkeys.

@usamedical I know I look like a drunken monkey 🙈 #sleeptips #sleepbetter #howtosleepbetter #sleep #sleephack ♬ original sound - Jake Crossman

The 'Drunken Money' sleep technique gained popularity on TikTok in 2022 after being shared by nutritional coach Jake Crossman. This quirky movement practice involves swaying your body in a way that mimics a tipsy primate.

You start by standing with your feet wide apart, then sway your hips from side to side while adding gentle arm swings and shoulder rotations. The movements should be relaxed and flowing, creating a rhythmic dance-like motion that helps release tension from your body.

Dr. Shelby Harris, a sleep health expert, told Bustle that this technique works by increasing blood flow to your legs and easing muscle tension, particularly beneficial for those who spend long hours sitting during the day.

Sleepy girl mocktails.  

@courtneyscicluna posting for those who didnt see my story 🍒🍹 #sleepygirlmocktail #sleepygirlmocktailrecipe #sleepmocktail #mocktailgirlie #gamechanger ♬ original sound - Courtney

If you've seen the 'sleepy girl mocktail' on TikTok, then you'll be interested to know that the active ingredient is tart cherry juice. 

This ruby-red beverage contains two key sleep-promoting compounds: melatonin, a hormone that regulates our sleep-wake cycle, and tryptophan, an amino acid that helps produce both serotonin and melatonin. 

A study in the European Journal of Nutrition found that it did improve sleep duration and quality, and might especially benefit those experiencing disturbed sleep. 

Plus, it's easy to pick up on Amazon, hurrah! 

Cricket feet. 

@feelgoodwoo

This technique will leave you feeling as snug as a bug 🐜💤⁠ ⁠ "Cricketing" or "cricket feet" is the act of rubbing your feet and toes together right before bed, and the technique has well over 50 million views on TikTok. Backed even by experts, feet are full of nerve endings and acupressure points that when put to work can calm and regulate your nervous system.⁠ ⁠ Do you do this? Do you find it comforting? Bc we very much do.⁠

♬ original sound - woo

Cricket feet, also known as cricketing, is the soothing practice of rubbing your feet together while in bed, similar to how crickets move their legs to make chirping sounds. 

This self-soothing behaviour has gained significant attention, with over 69 billion views on TikTok as people share their experiences using this natural sleep aid.

The science behind why cricket feet works is fascinating. Our feet contain numerous nerve endings and specific acupressure points that, when stimulated, help calm our central nervous system, per Bustle. 

When you practice cricket feet, this gentle rubbing motion naturally activates these pressure points, which can help release feel-good hormones and reduce stress.

The repetitive nature of the movement serves as a form of self-soothing, similar to other calming behaviours like rocking or tapping. Another major advantage is that it's free and anyone can do it. 

Feature image: TikTok.