A host of new—and surprising—techniques is helping people improve their z’s and achieve better, more restorative rest.
Imagine this: You get into bed at night, put your head on the pillow, and in minutes, you’re asleep. Seven to eight hours later you awake refreshed and rejuvenated, ready to dive into your day.
For the 84 million Americans who struggle with sleep, this scenario is nothing but a dream, according to a recent Casper-Gallup poll. They toss and turn, unable to fall asleep, and they wake up throughout the night. When the alarm finally goes off the next morning, they’re groggy and grumpy. Once they finally drag themselves out of bed, they feel exhausted, physically and emotionally.
“People used to think of sleep only in terms of hours [slept], but never in terms of depth or quality of sleep”
— Michael Breus, PhD
In addition to low energy and a bad mood, not getting enough sleep has serious health implications. Studies link lack of sleep to heart disease, obesity, depression, and type 2 diabetes. It can also dampen the immune system, and impair memory, concentration, and focus.
No wonder then that so many people are continually on the hunt for ways to achieve the perfect night’s sleep. According to the Casper-Gallup poll, 55 percent of adults say getting a good night’s sleep is a major priority for them. “People used to think of sleep only in terms of hours [slept], but never in terms of depth or quality of sleep,” says clinical psychologist Michael Breus, PhD, who is known as The Sleep Doctor. “Many of them now understand not only how sleep affects their immune system, but also how it affects their lives, their relationships, and their overall health.”
In the journey to improve overall wellness, the search for restful sleep has taken on more urgency. These are the six top trends the sleep-deprived are trying now in the quest for a good night’s sleep—and better health.
Green Noise
You’ve heard of white noise, and you may have even used a white noise machine for sleep. But today, colored noise is the hot new sleep aid, with green noise growing fastest in popularity. Google searches for green noise surged 121 percent in 2023 and are expected to rise by 25 percent in 2024.
The “color of noise” refers to its strength and frequency. On the color spectrum, blue noise has a high frequency, and brown noise, at the other end of the spectrum, has a lower, deeper frequency. Colored noise helps with sleep by blocking out disruptive sounds. For instance, white noise has an equal amount of all frequencies and might sound like a fan or an air conditioner. A study in 2022 by Korean researchers found that white noise reduced the time it took for people to fall asleep by 38 percent.
Green noise, which is a frequency of white noise, refers to soothing natural sounds like water flowing or wind blowing. While there isn’t much research (yet) on the effects of green noise, its many proponents claim it helps them sleep and reduces anxiety. The sleepy among us are paying attention: On TikTok, green noise has 20.5 million views.
The National Sleep Foundation says there isn’t enough research to know who might benefit from green noise but adds that there’s no harm in experimenting with it to see if it helps. You can download green noise apps for your phone or find it on YouTube or music platforms like Spotify.
Drowsy Drinks
Drinks made with tart cherry juice, which studies show can help induce sleep, are another viral trend that has exploded in popularity with those who are searching for better sleep. The Sleepy Girl Mocktail has become an online sensation with 58 million views and counting.
Doctors say there is science to back up the idea that this mocktail can help with sleep.
Tart cherry juice contains high amounts of melatonin, a hormone that promotes sleep, as well as tryptophan, an amino acid that helps make melatonin. In studies of people with insomnia, tart cherry juice helped participants sleep better and longer. The other main ingredient of the mocktail is magnesium, a natural muscle relaxant that has been shown to help reduce stress and make us feel calm.
To make a Sleepy Girl Mocktail, stir together ½ cup pure tart cherry juice, 1 tablespoon of magnesium powder, and sparkling water or prebiotic soda (a carbonated drink with prebiotic fiber to feed beneficial gut bacteria). Drink the mocktail one hour before bedtime to give it time to work, experts suggest.
Sleep Tracker Rings
Tech that helps you track your sleep is getting smaller and sleeker. The highly sought-after new sleep wearables are sleep rings that are less cumbersome to wear to bed than a watch. The most popular, Oura Ring, is now in its third iteration and has sold approximately one million models. Oura continues to improve its sleep-tracking accuracy, according to validation studies by the company.
Sleep tracking can be helpful, experts say. “Because you can measure your sleep, you can look to improve it,” says Dr. Breus, who is the chief sleep doctor of Oura Ring and uses the device for his patients. Tracking your sleep can help you find a consistent sleep schedule that works for you, he explains.
The Sleep Divorce
Not an actual divorce, the sleep divorce, a growing trend, is when couples split up at bedtime and sleep in different beds or rooms. They often turn to this technique because one partner snores or is a restless sleeper, or the pair has different sleep schedules. By sleeping apart, they can each improve the quality and quantity of their sleep. Famous proponents of sleep divorce are said to include David and Victoria Beckham.
How popular is the sleep divorce? Google searches for the topic are up 28 percent, and there are more than 12 million views of sleep divorce content on TikTok.
Turning up the Heat
More and more women and men are hitting the sauna to improve their sleep. Science shows they may be on to something: One study found that regular sauna sessions can improve sleep quality and reduce the time it takes to fall asleep. That’s likely because saunas help us relax, reduce stress, and relieve muscle tension. And anecdotally, many sauna devotees report that their sauna sessions help them sleep better. (No sauna? A warm shower or bath has a similar effect, especially when it’s taken just before bed.)
The sauna market is expected to grow in the U.S., according to a recent study by marketing firm Technavio. The report found that more travelers are seeking resorts, spas, and hotels with saunas to help relax, which can improve sleep. And a growing number of Americans are having saunas installed in their homes. In fact, in-home spas have become so popular that Costco now sells them.
Taking a Sleep-cation
The top reason people want to travel this year is not to explore new destinations, but to rest and recharge, according to Hilton’s 2024 Trends Report. As more travelers look to book sleep vacations, resorts around the world are offering specialized sleep experiences designed to help them relax and restore. These include pillow menus, sleep concierges, relaxing spa treatments, dinners with sleep-promoting foods, and even dream interpretation. Many programs also teach guests good sleep habits they can take home with them. People are looking for “a more intentional relationship with impactful rest and rejuvenation,” says Jacqueline Berry, director of spa and wellbeing at Miraval Resorts & Spas. “They are more aware of the role meaningful rest plays in holistic wellbeing.”
Everyday Ways to Sleep Better
Beyond the newest sleep trends, little things you do daily can help you snooze sounder, Dr. Breus says. Here’s what he and other sleep experts recommend.
Wake up at the same time every morning. This is Dr. Breus’ number-one sleep tip. When you open your eyes in the a.m., the light sends a signal to the pineal gland in your brain to turn off the melatonin, he explains. It also tells your body clock when the melatonin should turn on again at night. Waking up at the same time every day keeps the production of melatonin consistent, which makes it easier to fall asleep.
Drink a glass of water as soon as you get out of bed. Your body needs enough water to function optimally. Hydrating properly gives you energy throughout the day and helps you sleep better at night, Dr. Breus says.
Get moving. Exercise boosts the effect of natural sleep hormones like melatonin, research shows. Morning workouts that expose you to bright light can help regulate the body’s circadian rhythms (aka body clock), which can help you fall asleep at night.
Watch what and when you eat. Have your dinner two to three hours before bedtime to allow your body time to digest. If you’re hungry before bed, try a small healthy snack, like an apple and some almonds. Avoid acidic or spicy foods that could give you heartburn.
Let go of stress. Do deep breathing or meditate before bed. Create a relaxing sleep ritual—it will become a signal to your body that it’s time to slow down and prepare for sleep. Take a bath, read a soothing book, listen to calming music. Make your ritual something you enjoy and look forward to every night.
Turn your bedroom into a sleep haven. Install room-darkening shades. Turn down the thermostat—ideally the room should be about 65 to 68 degrees F, according to the Sleep Foundation, because your body sleeps better when it’s cool. And make sure the environment is quiet and peaceful. Get a noise machine if you need to.