Sleep difficulties plague individuals worldwide, with many failing to achieve the suggested eight-hour rest period. But a TikTok creator has claimed five methods could help you "sleep like a baby".
In a recent post, Alia (@alia.abk) stressed: "If you need to fall asleep QUICK, these are the best hacks that make me sleep like a baby each night. Please prioritise your sleep because it's the most important thing."
The recommendations range from dietary adjustments to environmental modifications, each targeting different aspects of sleep disruption.
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Alia claims the sleep hacks help her sleep like a baby
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When to stop drinking caffeine
Alia's first recommendation concerns afternoon beverage choices, specifically avoiding any caffeinated drinks past 2pm.
"Caffeine's half-life is about five to six hours, so you can only imagine how long caffeine stays in your body. If you're drinking coffee at 4pm, it's still in your body at 10pm," she told viewers.
Room temperature
Temperature regulation is Alia's second suggestion, specifically between 18 and 20C.
This strategy enhances sleep by encouraging the body's natural melatonin release, which responds to both darkness and lower temperatures.
Avoid blue light
Alia's third recommendation is limiting screen exposure, which she acknowledges as particularly challenging.
"Number three is the hardest one, and that is not watching anything with blue light an hour before bedtime," Alia stated.
"Blue light significantly messes with your melatonin. I put my phone to charge really far away from me so that it's kind of hard to go and grab it. I'll read a book or sip some tea in bed."
Drink chamomile tea
For rapid, uninterrupted sleep, Alia suggests herbal remedies that have mild sedative effects on the body.
"This is the biggest hack," she declared. "I have a huge cup of chamomile tea every single night before bed.
"An interesting thing about chamomile is that it has apigenin, it has a calming, sedative effect, it reduces anxiety and promotes drowsiness."
Audio assistance
In order to help quiet a racing mind, Alia turns to specific audio tracks.
"Another hack that may sound pretty weird that I literally made all my friends do is listen to white or brown noise before bed," she stated, noting how these prevent overthinking and anxiety.
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Maintaining cooler temperatures in the bedroom could improve sleep quality
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Eye masks
Her final and "favourite" recommendation for optimal sleep involves light elimination through proper eye coverage.
"The last tip is my favourite tip, and something that I do not go anywhere without is my sleeping mask," Alia shared.
"It's so important to invest in a good eye mask. The sleep I get with a mask is unmatched, and that's because it completely blocks out light."
She noted that complete darkness enhances melatonin synthesis and improves rest quality.
"Studies have shown that people who wear masks go deeper into REM sleep, which is the deepest form of sleep that you can get," Alia continued. "So invest in a good eye mask and trust me, it is going to change your life."