Experts have settled the debate over which hack is better for sleep health. Bettering your sleep has become a social media wellness trend, with influencers encouraging everything from mouth taping and nostril expanders to eating two kiwis before bed and taking magnesium supplements.

But the team at Supplement Hub has said that, while some tips are good common sense, others blur the lines between wellness and pseudoscience. They have said it’s “more important than ever” to consult experts for advice and not rely on content creators. One of the hottest debates in the so-called ‘sleepmaxxing’ community is light. Some ‘sleepmaxxing’ advocates, like TikToker TheEcoBro, who advises followers to “make sure your room is completely dark”, swear by blackout conditions and even eye masks to eliminate all artificial light. Others argue for a more naturalistic approach, leaving curtains open to wake gently with the sunrise and better align with the body’s circadian rhythm.

The in-house practitioner team at Supplement Hub said that light is the “single most powerful tool for regulating your circadian rhythm” and that more people should use it.

For the perfect night’s sleep, they recommend limiting blue light before bed and using blackout curtains or a sleepmask to block any light from your eyes while sleeping.

Also, opening your curtains or stepping outside as soon as you wake up – before checking your phone or turning on the TV – is a great way “to feel your best for the day ahead”.

The team added that limiting the blue light before bed allows the body to produce more melatonin and helps to support the body’s wind-down.

Then, while you sleep, total darkness supports deeper, uninterrupted sleep. Waking with natural sunlight – rather than artificial lights or blue light – is best to help reset your internal clock and improve energy levels for the next day.

Supplement Hub said: “If you want to step up your sleep health routine even further, magnesium glycinate supplements can better sleep by calming the nervous system, relaxing muscles, balancing sleep-related hormones like melatonin and cortisol, reducing anxiety and helping regulate the brain’s sleep-wake cycle for deeper, more restful sleep.”

According to the BBC, one 2022 review of studies concluded there’s evidence to suggest getting enough magnesium is related to better sleep quality – but this effect has been found in population studies, which can’t fully separate cause from effect.