What is the Drunken Monkey Sleep Hack?

Sleep is supposed to be effortless —just lay on your bed, close your eyes, and drift off. Yet, for many of us, it is not the same anymore. Bedtime became handling a flood of thoughts and worries. Additionally, the thoughts that shouldn’t come often pop up once you’re in bed. These thoughts spiral into overthinking and stress, which can make falling asleep feel like a challenge.

You might have wanted to explore ways to help you sleep well and social media is always a goldmine for finding new hacks. Here is what became a trend a few years back on TikTok in 2022. Jake Crossman, a nutritional coach and managing partner at USA Medical. In his viral video which gained nearly 955.5k views, he shared the simple four-step sleep hack that resonated with many viewers. The steps were so easy that anyone can incorporate them into their bedtime routine. They go as follows:

1. Begin by widening your leg stance as much as you feel comfortable.
2. In that position, sway your hips side-to-side gently.
3. Finally, add alternating circular motions with arms.
4. Once you’re at ease, add in shoulder rotations.

Begin the routine slowly but gradually increase your speed based on your pace to suit your comfort level. Continue to do them for at least about a minute.

The “Drunken Monkey sleep hack” is a combination of stretches designed to enhance blood flow to our extremities, helping you relax more easily and achieve a serene mood to get the sleep you need. In his video, Crossman talked about how silly the hack appears, but it gave him the sleep he always wanted. The silly stretch makes one look like a flailing, tipsy Drunken Monkey, where it got its name from. He also mentioned how he enjoyed full nights of sleep for the past 3 nights, thanks to the sleep hack he practised. 

Read More: Shift Work Sleep Disorder

Does the “Drunken Monkey Sleep Hack” Actually Work?

According to many psychologists and sleep researchers, the Drunken Monkey sleep hack is effective. A review of 16 studies published in the European Journal of Applied Physiology found that stretching before bed can improve the quality of sleep. Generally, stretches can promote muscle relaxation, improve blood circulation, and stimulate parasympathetic activity, all can aid in better sleep.

Although it looks a little crazy, the Drunken Monkey exercise is essentially similar to yoga asanas and tai chi. These stretches helped many people who practised it, which became evident when they commented on their positive results on the video sharing their experiences.

Chelsea Perry, a DMD who tried the Drunken Monkey exercise said, “I tried this out of curiosity but later the randomness of the movement surprisingly helped me unwind after a long day.” Likewise, many tiktokers commented on the viral video, sparking curiosity and encouraging others to give it a try for themselves.

According to Dr. Shelby Harris, a licensed clinical psychologist, and director of sleep health at Sleepopolis, the movements in the Drunken Monkey exercise increase blood flow to your legs and relieve aches and muscle tension.  She describes it as a form of mindfulness practice.

Even though there are limited scientific pieces of evidence supporting the efficiency of the sleep hack, it’s certainly a trend worth trying. Some known benefits of the sleep hack might include,

• Relieves muscle tension: A sedentary lifestyle, and stress cause our muscles to tense. The Drunken Monkey exercise helps relieve sore and stiff muscles by boosting blood flow.
• Relaxation: It promotes both physical and mental relaxation by activating the parasympathetic nervous system (PNS), responsible for our body’s relaxation response.
• Increases blood circulation: It increases blood flow which aids in delivering more oxygen and nutrients to different parts of the body, promoting overall well-being.
• Regulates mood: It stimulates the secretion of serotonin which can enhance mood, regulate body temperature, and improve sleep quality.

A clinical review performed by the Guang’an Hospital at the China Academy of Chinese Medical Services found that low-intensity workouts, including both physical and cognitive activities significantly improved sleep quality in adults. Also, a 2015 review study published in the Journal of the American Geriatrics Society proved the same conclusion.

Physical therapist Anna Ribaudo, from the Hospital for Special Surgery said that tensed muscles from daytime activities we often don’t realize, were ruining our sleep. She compared day to a marathon, doesn’t matter what you do —whether you sit, stand, run, or walk your muscles can become tensed. Therefore, stretching can help you sleep comfortably at night. The above research findings and reviews support the idea that the trendy “Drunken Monkey sleep hack” actually works. It is worth a try.

Read More: The Impact of Sleep Deprivation on Health and Well-being

Why quality sleep is important?

Quality sleep is essential for overall health and well-being. It aids in emotional regulation, tissue repair, cognitive function, and hormone regulation. Poor sleep can weaken immune function, lead to mood disturbances and can cause chronic stress, anxiety and other mental health conditions. So it’s necessary to improve sleep quality to live better. 

Conclusion

The Drunken Monkey is a trendy sleep hack that went viral in 2022. It consists of a four-step routine that includes widening your stance, swaying your hips while rotating your shoulders, and incorporating alternating circular motions with your arms. This approach has been proven to be effective in improving sleep quality. Trying these little hacks might be worthwhile. Not that it works for everyone, but it can be effective for some. So, you could test and find what works best for you. However, if it doesn’t help and you continue to face difficulties with sleep, getting professional help is advisable.

FAQs

1. Who initiated the Drunken Monkey trend?

In 2022, Jake Crossman, a nutritional coach and managing partner working at USA Medical introduced the sleep hack through his TikTok video that later went viral with 955.5k views.

2. Can the sleep hack improve sleep quality?

Yes, many professionals report that this Drunken Monkey exercise can improve sleep quality by increasing blood circulation and relaxing tensed muscles.

3. When to practice the exercise?

Plan to get into bed 10 minutes before and do the exercise. It might be difficult at first, but soon you’ll get used to it.

4. What are the benefits of the Drunken Monkey exercise?

It improves the quality of sleep, increases blood circulation, produces serotonin to make you relax, and relieves tensed muscles.