Top 2024 Sleep Trends
Sleepy Girl Mocktails
With Generation Dry taking the reins on health, it’s no surprise that Gen Z is finding ways to create a new nightcap. These sleep mocktails that are designed to promote sleep are trending. Ingredients like tart cherry juice, known for its natural melatonin content, and magnesium, known for its muscle-relaxing properties, are widely used. One of the inherent benefits for many is making the switch from that nightly glass of wine to something that leaves the alcohol behind. Our team came together to put a spin on some delicious Sleep Mocktails recipes for your next slumber party.
- Cherry Moon: Mix tart cherry juice with a tablespoon of magnesium powder, a splash of lemon juice, and a drizzle of honey. Serve over ice.
- Lavender Dream: Brew a cup of lavender tea and let it cool. Mix with tart cherry juice and a teaspoon of magnesium glycinate. Garnish with a sprig of fresh lavender.
- Magnesium Melon Cooler: Blend fresh watermelon chunks with a teaspoon of magnesium powder and a squeeze of lime. Serve chilled.
These drinks offer a soothing, health-conscious way to end the day, ensuring a better night's sleep and a more energized tomorrow. Generation Dry is leading this revolution, and it's clear that the future of nightcaps is alcohol-free and wellness-focused.1,2
Mouth Taping
The practice of taping the mouth shut during sleep to encourage nasal breathing has gained attention. Though primarily anecdotal, it’s believed to reduce snoring and improve breathing efficiency. There’s been some preliminary data with a handful of patients, diagnosed with mild obstructive sleep apnea, cut apnea episodes and snoring in half!3
Strategic Supplementation
Amidst a growing emphasis on well-being, folks across generations are increasingly adopting a strategic approach to supplementation. They’re making informed choices to support proactive self-care, where wellness isn’t just about preventing illness, but actively enhancing quality of life.
One of these is the GoodNight! sleep sticks which contains a brand new herb. So for those who have “tried everything”, you haven’t met Wild Lettuce (Lactuca sativa). These fast-acting sachets combine wild lettuce, lemon balm, magnesium, and L-tryptophan to help support melatonin production and lull you into a state of tranquility.
Sleep Tourism
Taking dream destinations to a whole new level! Travelers are seeking places and accommodations specifically designed to enhance sleep. Hotels are starting to offer specialized sleep programs when you visit to cater to this growing demand. No question why either – well-rested travellers rate their hotels more positively.4
During a recent trip, I stayed at a hotel that offered a comprehensive sleep program. From blackout curtains to soundproof rooms and a menu of sleep-inducing teas, it was a game-changer for my sleep quality while travelling.
Sleep Divorce
The concept of a sleep divorce, where couples sleep separately to improve their individual sleep quality, is gaining acceptance. Whether it’s different schedules, preferred sleep temperature, or even safety in the case of dream-enactment behaviours (i.e. hitting, kicking), there are numerous reasons a couple might choose to do this.
This doesn’t mean you need a whole separate room though! Some choose to sleep with separate bedding, similar to travelling through many Scandinavian or European countries.
It may just be the split that saves you some Z’s!
Choose your Sleep Sound
The use of coloured noise, including white, green, and brown noise, is becoming more popular as many use them to mask the sounds of traffic, neighbours, or even a persistent meow from a furry friend!5,6
| Colour | Characteristics | Examples | Benefits |
| White | Consists of a consistent sound containing all frequencies at equal intensity. | Static from a TV or radio, the hum of an air conditioner. | Masks other noises, helpful for people who live in noisy environments or have tinnitus. |
| Pink | Similar to white noise but with more emphasis on lower frequencies, creating a deeper, more balanced sound. | Rainfall, rustling leaves. | Promotes deeper sleep stages, can improve memory and concentration. |
| Brown | Even deeper than pink noise, with more emphasis on the lower frequencies, producing a rumbling sound. | Thunder, distant waterfalls. | Highly effective for masking low-frequency noises, can help with relaxation and focus. |
Morning Sunlight Exposure
Exposure to morning sunlight is increasingly recognized for its role in regulating circadian rhythms. This simple habit can improve sleep quality by helping to synchronize the body's internal clock, making it easier to fall asleep and wake up at consistent times.7While sleep trends continue to evolve and new ones emerge, certain fundamental practices remain crucial for optimal rest. Consistently going to sleep at the same time each night, minimizing screen usage in the bedroom, and avoiding food or drinks shortly before turning off the lights are timeless strategies that continue to support good sleep hygiene.
References
- Carlson, Per. "Declining alcohol consumption among adolescents and schools in Stockholm, 2010–2016." Nordic Studies on Alcohol and Drugs4 (2019): 344-356.
- Davies, Emma L., et al. "Impacts of changes in alcohol consumption patterns during the first 2020 COVID-19 restrictions for people with and without mental health and neurodevelopmental conditions: A cross sectional study in 13 countries." International Journal of Drug Policy101 (2022): 103563.
- Lee, Yi-Chieh, et al. "The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study." Healthcare. Vol. 10. No. 9. MDPI, 2022.
- Xiong, Wei, Fang Fan, and Haiying Qi. "Effects of Environmental Change on Travelers’ Sleep Health: Identifying Risk and Protective Factors." Frontiers in Psychology11 (2020): 493488.
- Lu, Shih-Yi, Yuan-Hao Huang, and Kuei-Yi Lin. "Spectral content (colour) of noise exposure affects work efficiency." Noise and Health104 (2020): 19-27.
- Yoon, Heenam, and Hyun Jae Baek. "External auditory stimulation as a non-pharmacological sleep aid." Sensors3 (2022): 1264.
- Didikoglu, Altug, et al. "Associations between light exposure and sleep timing and sleepiness while awake in a sample of UK adults in everyday life." Proceedings of the National Academy of Sciences42 (2023): e2301608120.
