Social media significantly influences people depending on the platform and their age. With Generation Z, trends on TikTok are shaping their choices in fashion, lifestyle, and even sleep habits. While some trends may appear harmless—or even beneficial—they can have unintended consequences for impressionable teens. As a parent, staying informed and offering guidance can help your child develop healthy sleep routines that will benefit them for a lifetime.
Popular Sleep Trends Among Gen Z
1. Bed Rotting
This TikTok trend encourages people to spend an entire day or more in bed while doing activities like binge-watching TV, scrolling on social media, or reading. Proponents claim it’s a form of self-care that combats stress and burnout.
However, experts caution that prolonged bed stays can disrupt the body’s circadian rhythm or internal clock. Spending too much time in bed also conditions the brain to associate space with activities other than sleep, making it harder to fall asleep at night.
2. The “Sleepy Girl Mocktail”
This trend involves mixing magnesium supplements into a drink marketed as a natural sleep aid. While magnesium has some evidence supporting its role in improving sleep, according to the American Academy of Sleep Medicine (AASM), there’s no research validating the effectiveness of these drinks specifically. Relying on such trends could lead teens to overlook more comprehensive solutions for sleep troubles.
3. Lettuce Water for Sleep
A TikTok-fueled hack suggests drinking lettuce water before bed for its supposed sedative effects, thanks to a compound called lactucarium. Unfortunately, experts agree the concentration of lactucarium in a cup of lettuce water is far too low to have a meaningful impact on sleep.
While these trends may seem like easy fixes, they come with potential downsides:
- Spending all day in bed, as with bed rotting, weakens the association between bed and sleep. This leads to difficulty falling asleep and maintaining a regular sleep schedule.
- For teens, bed rotting can encourage avoiding responsibilities or social interactions, increasing the risk of isolation, depression, and anxiety.
- Over-reliance on unscientific hacks like lettuce water or trendy drinks can prevent addressing real sleep disorders.
What Parents Can Do
1. Educate with Trusted Resources
Share reliable information on sleep science with your teen. For instance, the National Sleep Foundation explains the importance of good sleep habits and how they impact mental and physical health.
2. Model Healthy Sleep Routines
Teens mimic parental behavior. By maintaining a consistent bedtime, limiting screen time before bed, and prioritizing your sleep, you can show your teen the value of proper rest.
3. Foster Open Conversations
Talk to your teen about the trends they’re exploring and ask why they find them appealing. Use their curiosity as a springboard to discuss the risks and benefits of experimenting with their sleep routines.
4. Promote Alternative Stress Management Techniques
Suggest activities like yoga, mindfulness, or journaling that can help your teen relax without compromising their sleep hygiene. For inspiration, check out Headspace, a popular mindfulness app with resources tailored to teens.
5. Know When to Seek Professional Help
If your teen struggles with persistent sleep issues or mental health challenges, consult a healthcare professional or sleep specialist. The American Academy of Sleep Medicine provides guidance on when to seek expert help.
Viral trends like bed rotting or the sleepy girl mocktail highlight Gen Z’s desire to manage stress and improve sleep. However, they also underscore the dangers of misinformation in the digital age. As a parent, your role is to guide your teen toward evidence-based solutions while fostering healthy habits.
By engaging with your teen in open conversations and modeling healthy behaviors, you can help them navigate social media trends thoughtfully—building a strong foundation for lifelong well-being. Your family physician can help with diagnosing your child to see how to help balance their expectations on social media with the healthy quality of sleep they need.
