A sleepy hot cocoa that quiets the racing mind. L-theanine, GABA, magnesium glycinate and tart cherry in real cacao. No synthetic melatonin.
Try it tonight · from $59.95Most viral sleep hacks fall into three groups. A few have decent evidence and cost nothing: cognitive shuffling, a consistent wind-down, a cool dark room. A few are pleasant and might help a little: kiwis, tart cherry, magnesium. And a few are worth skipping, starting with taping your mouth shut. The common thread in what works is simple: anything that helps your mind stop working on tomorrow.
Worth trying
Cognitive shuffling. Pick a random word, say "garden." For each letter, picture as many unrelated things as you can that start with it: grape, guitar, goat... then move on to A. The technique was developed by Luc Beaudoin, a researcher at Simon Fraser University in Canada, and it works by giving your brain something too random to worry about. It mimics the jumbled, dreamlike thinking that happens naturally as you fall asleep. It's free, it takes no gear, and it's especially good for the racing mind at 3am.
A real wind-down ritual. Not glamorous, but it's the one with the most research behind it. Same time every night, lights down, screens away, something warm, then bed. Your body learns the sequence and starts winding down at the first step.
Cool, dark and quiet. A slightly cool room, blackout curtains or an eye mask, and earplugs or steady background noise if you need it. Boring, effective, and good for everyone in the bed.
Writing tomorrow's list before bed. Five to ten minutes on paper, so your mind doesn't have to hold the list at 3am.
Might help, won't hurt
Kiwis before bed. In one small study, adults who ate two kiwis an hour before bed for four weeks took less time to drop off and slept longer. It had only 24 people and no placebo group, but kiwis are good for you anyway.
The sleepy girl mocktail. Tart cherry juice, magnesium and something fizzy. Both main ingredients have some research behind them, and the ritual helps. We broke it down here.
Magnesium. The evidence is modest. A 2025 trial of magnesium glycinate in people who slept poorly found a small improvement over a placebo. Worth a try if your doctor agrees, but don't expect it to fix a racing mind on its own.
Blue-light glasses in the evening. The bigger win is putting the phone down, but cutting bright light in the last hour before bed helps your body know night has arrived.
Skip it
Mouth taping. A 2025 review of the research found little evidence that taping your mouth improves sleep, and flagged real risks, especially for anyone whose mouth breathing is caused by a blocked nose or sleep apnea. If you breathe through your mouth at night, see a doctor about why.
Mega-dose melatonin. Melatonin gummies are often sold in doses much higher than you'd need, and many people find they leave them groggy the next morning or stop working over time. An observational study presented in 2025 also raised questions about long-term use. It couldn't show cause and effect, but it's a reason to talk to your doctor before taking it every night for years.
Hacks that keep you on your phone. Sleep trackers, sleep scores and videos about sleep can all turn bedtime into something to perform. If checking your score makes you anxious, take a break from it.
Anything that promises sleep in 60 seconds. If you've tried everything, you already know there's no trick that works instantly for everyone. Be suspicious of anyone who says otherwise.
The thing most hacks miss
Look at what actually helps and a pattern shows up. Cognitive shuffling, writing the list, a ritual you repeat: they all work on your mind, not your body. That's because for most people who can't sleep, the problem isn't the bed. Their body is tired. Their brain didn't get the message.
Where KillSwitch fits
KillSwitch is a sleepy hot cocoa made with real cacao, and it was built for exactly that problem: tired body, mind still running. It's also the easiest way we know to build a wind-down ritual you'll actually stick to, because it's something you look forward to.
It works on the mind, not just the body. L-theanine quiets mental noise without sedating you. GABA helps you relax and lowers the bedtime buzz. Magnesium glycinate relaxes the nervous system and muscles. Tart cherry supports your body's own melatonin, so there's no synthetic melatonin and no morning fog. Drink it 30 to 60 minutes before bed, then turn the lights down.
"I've always had trouble getting to sleep but melatonin supplements have never helped or sat well with my system. So I thought I would give this a try and I was NOT expecting it to be so effective and taste so good too."
"I drink almost every night with hot milk, became my night ritual."
When to talk to your doctor
If you snore loudly, wake up gasping, or feel exhausted no matter how long you sleep, talk to your doctor about sleep apnea before trying any of these. The same goes for sleep problems that last more than a few weeks, or if you're thinking about taking melatonin every night.
Questions people ask
What is sleepmaxxing?
A social media name for doing everything possible to improve your sleep, from gadgets and drinks to tape and trackers. Some of it is helpful. Some of it isn't.
Does cognitive shuffling really work?
It's a simple technique with early research behind it, and many people find it helps them fall asleep and fall back asleep. It's free, so it's worth trying for a week.
Is mouth taping safe?
A 2025 review found little evidence that it helps and flagged real risks for some people, especially those with a blocked nose or sleep apnea. Talk to your doctor before trying it.
Is it okay to take melatonin every night?
Ask your doctor. Many people find it leaves them foggy in the morning, and questions have been raised about long-term use.
What if KillSwitch doesn't work for me?
Try it for 90 nights, and if it's not working for you, get your money back.
