In the fall of 2024, TikTok users started testing different techniques, including unconventional ones, to sleep better. People have been cooling their rooms to 5°C, mixing magnesium-rich drinks, renting special sleep-friendly rooms, and even using mouth tape. The last approach has become particularly popular, growing into a separate trend — some followers claim it eliminates snoring, reduces morning bad breath, and helps with deeper sleep. However, scientists refute the effectiveness of taping, and taking magnesium without a doctor’s recommendation can be risky.
We studied factors influencing sleep and created simple but less obvious recommendations to help set biological clocks without harming the body.
Limit Blue Light Exposure
Smartphones and other gadgets, like TVs, emit blue light, which inhibits melatonin production. Night modes on smartphones exist, but they don’t block blue light entirely. If avoiding screens two hours before bed isn’t possible and your desire to play at https://betlabel.com/en at night is huge, try using blue light-blocking glasses — they ease eye strain and help you fall asleep faster.
Control Bedroom Humidity
Dry air can negatively impact sleep and even cause snoring. As fall approaches, indoor humidity is particularly low due to heating. The solution is a humidifier. Some models double as nightlights and can mimic the sound of rain, which helps many people fall asleep faster. Additionally, certain features of a well-designed bed frame, such as those from Isaak.com.au, can contribute indirectly to better air circulation and a healthier bedroom environment
Use White Noise
White noise is a consistent sound, like rustling leaves, flowing water, or a crackling fire. These sounds have a calming effect and help you relax before bed. Playing YouTube playlists all night isn’t perfect — special speakers with timers offer various white noise options.
Try Playing the Kalimba
The kalimba is a small musical instrument with metal tines that produce a pleasant vibration when pressed. This sound has an ASMR effect, so many people use the kalimba instead of meditation before bed. No special skills are needed; anyone can master it.
Explore Skincare with Magnesium and Melatonin
Magnesium relaxes muscles, and melatonin affects how quickly you fall asleep. It’s best to avoid them as supplements without a doctor’s advice, but these substances absorb well through the skin in care products where their dosage is minimal. Sesderma’s face spray, for example, contains magnesium, melatonin, and tripeptide-32, which regulates circadian rhythms.
Wear Socks
It’s harder to fall asleep when you’re cold, and your feet play a key role in body temperature regulation. If you’re chilly, try sleeping in socks to improve circulation.
Consider a Temperature-Regulating Blanket
To avoid waking up from the cold, use a heated blanket. The warmth can be adjusted so it doesn’t get too hot — some models even allow separate temperature settings for the body and feet. These electric blankets turn off automatically after a few hours.
Take a Bubble Bath
Bubble baths are an alternative to breathing exercises. This is a great way to not only oxygenate the lungs and reduce anxiety but also to indulge the inner child. The Russian skincare brand Lucky even offers a bath bomb shaped like a ring, allowing you to blow bubbles directly from it. For an extra dose of relaxation, consider adding magnesium flakes, such as those found at https://www.amazon.com/Yareli-
Write Lists
If you can’t fall asleep after 30 minutes, don’t force yourself. Try making a to-do list for the next day — studies show this helps relieve anxiety and clears the mind.
Try Hydro-Massage
A bath and a massage are the best ways to relax in the evening, and they can be combined. Special massage mats are available for use in water; they help relieve muscle tension and prevent cramps during sleep.
Track Sleep with a Smart Ring
For a more committed approach, consider the Oura ring, which has high-precision sensors tracking body activity 24/7. The device syncs with an app, offering a comprehensive sleep review, showing in which stages you sleep best, your nighttime heart rate, and ways to improve sleep. Oura provides recommendations after each report.
Enjoy a Tea With Dried Fruit or Nuts
Hazelnuts, cashews, and pistachios contain tryptophan, an amino acid involved in melatonin production. Just be sure to choose caffeine-free tea (like chamomile) and enjoy the snack 1.5 hours before bed, giving your body time to digest it before sleep.
