Does TikTok’s Viral Drunken Monkey Sleep Hack Actually Work?

Sleep is supposed to be something we can do effortlessly—just climb into bed, close your eyes, and drift off into Dreamland, right? Unfortunately, it isn’t always that simple, which is why far too many of us have trouble falling asleep. 

If you often spend your nights tossing and turning, TikTok’s Drunken Monkey sleep hack may be just what the doctor ordered.

Here’s everything you should know before trying the viral sleep trend.

What is the Drunken Monkey?

Creator @USAMedical posted about the concept of Drunken Monkey exercise on TikTok in 2022. In the video, Jake Crossman, a nutrition coach and managing partner of USA Medical, breaks down the technique into four simple steps. 

You start with a wide stance, then swing your hips from side to side while rolling your shoulders and moving your arms in circles. Gotta admit, it does make you look like a flailing, tipsy monkey. 

“The whole idea is to get extra blood flow to your extremities so that you can relax easier once you’re sleeping,” Crossman explains. 

“It’s so stupid and easy, but I’ve been sleeping for the full night the last three nights,” says Crossman in the video, which has garnered nearly a million views on TikTok.

How to Do It

Here’s a step-by-step guide to do the Drunken Monkey exercise for sleep:

1. Start with a wide leg stance, feet positioned further than your hips. 

2. From that position, move your hips from side to side while keeping them loose.

3. Once you’re comfortable with this movement, add in full shoulder rotations.

4. Lastly, add arm movement by making alternating circular motions with them.

5. Continue these movements for a full minute. Start slowly, then gradually increase your speed, suggests Crossman in the video.

As with any exercise, starting slow helps blood flow and reduces the chances of straining a muscle, notes Dr. Kevin Lees, an Arizona-based chiropractor. He also advises against forcing any movements. 

If you have any kind of hip or joint issues, “you can take the movements at your own pace or opt for a narrower stance like keeping your feet below your hips,” suggests Jill Zwarensteyn, a certified sleep science coach.

Similarly, those who have shoulder or elbow pain can move their arms in smaller circles or just up and down to get the blood flowing, Zwarensteyn adds.

The Science Behind the Moves

While it might seem silly, anecdotal and inferential evidence suggests this sleep hack may be onto something.

The Drunken Monkey exercise is essentially a form of rhythmic stretching, similar to yoga asanas and tai chi.

A review of 16 studies published in the European Journal of Applied Physiology found that stretching exercises may improve sleep quality by promoting parasympathetic activity, muscle relaxation, and blood circulation.

Moreover, a study analyzing the effects of moderate-intensity exercise on sleep quality in postmenopausal women found that participants who did stretching exercises were less likely to use sleep medication and had fewer issues falling asleep than before.

“I tried it out of curiosity after hearing about it from a friend. While it felt silly at first, the randomness of the movements surprisingly helped me unwind after a long day,” says Chelsea Perry, DMD, who tried the Drunken Monkey exercise.

Many TikTokers commented on the video, sharing similar experiences when they attempted the sleep hack. 

“​​I did yesterday and fell asleep much faster as I recently had troubles with that. And I love dancing… It’s true, thank you!” one TikTok user replied to the video.

Another TikToker wrote in the comments, “omg I do a version of this and call it the wiggles…it really works!”   

“Although there’s limited scientific evidence to support its effectiveness, it’s an interesting trend that might be worth a try,” says Zwarensteyn.

Benefits of the Drunken Monkey Exercise for Sleep

The pre-sleep workout offers a few key benefits to our physical and mental well-being. For example:

It Relieves Muscle Tension

Stress, sedentary lifestyle, and poor posture and sleeping habits can lead to chronic tension in our muscles, says Dr. Lees. Stretching exercises like the Drunken Monkey can help relieve sore and stiff muscles by increasing blood flow and improving range of motion, he adds.

It Promotes Relaxation

Low-impact stretching exercises like the Drunken Monkey help you relax physically and mentally by activating the parasympathetic nervous system—which is responsible for the body’s relaxation response.

Moreover, stretch-based movements, like yoga, may also help increase serotonin levels. Serotonin is a hormone that plays a key role in regulating your mood, body temperature, and sleep, among other functions.

It Improves Circulation

Any physical exercise that raises your heart rate can boost blood flow. This increased circulation helps deliver more oxygen and nutrients to your muscles and organs, improving overall health.

Not only that, proper blood circulation also helps regulate your body temperature (thermoregulation) more effectively, which can help avoid sleep disruptions caused by getting too hot or cold.

It Can Reduce Stress And Anxiety

“The move can be a sort of meditative movement as it is repetitive and relies on very little active thinking,” says Zwarensteyn. “This allows the brain to shift focus away from any stress during your day or any pre-sleep anxiety, potentially improving your ability to fall asleep,” she adds. 

Tips for Incorporating the Drunken Monkey Exercise into Your Sleep Routine

The predictability of a consistent bedtime routine helps the body recognize when it’s time to wind down and relax more readily. 

Here are a few quick tips for effectively adding the Drunken Monkey exercise to your nighttime routine:

• Start your sleep routine at least 30 to 45 minutes before bed. This could include reading, a warm bath, journaling, etc. 
• For best results, “I would suggest that you add this exercise into your routine after you’ve completed everything else,” says Zwarensteyn. That said, if it feels better to incorporate it elsewhere, there is no harm in it, she adds.
• The TikTok says a round of Drunken Monkey lasts for a minute, but you can continue the movements for a few minutes if you’d like and see how you feel, says Zwarensteyn. 
• For those looking for some variety, Dr. Lees suggests following it up with low-impact yoga moves like the child’s pose or the pigeon pose.

Other things to keep in mind:

• Make sure the bedroom is dark, cool, and quiet to create a sleep-conducive environment.
• Avoid using your phone or other screen devices at bedtime. The blue light emitted from these devices can disrupt the production of melatonin, otherwise known as the sleep hormone. 
• It’s also best to avoid having heavy meals close to bedtime and stimulants like coffee within six hours of sleep as they can impact sleep duration and quality. 

Precautions and Considerations

“Those who have joint pain or issues with their back, neck, or spine should definitely consult a physician or chiropractor before trying this at home,” says Lauri Leadley, clinical sleep educator and founder of Valley Sleep Center, Arizona.

People with previous joint injuries or surgeries should also speak with their healthcare provider first to ensure they are moving within a safe range of motion. “Hip and shoulder joints have a broader range of motion compared to other joints, like the knee or elbow. This increases their instability,” notes Dr. Lees. “For those with scar tissue in their hips or shoulders, moving past their normal range of motion could lead to tearing of soft tissue or adhesions,” he adds.

If you have trouble doing the Drunken Monkey exercise for sleep, Zwarensteyn recommends trying alternative movements like simple arm and leg lifts and seated rotations of arms and legs.

“They might not give you the full benefit of the Drunken Monkey exercise but can help achieve the blood flow and joint movement aspect that the move intends to give,” she says. 

Takeaway

The Drunken Monkey sleep hack offers a fun and quirky way to unwind and potentially improve sleep quality. Though there’s limited scientific evidence backing its effectiveness, experts agree that it could be a helpful addition to your nighttime routine to shake off pent-up stress and tension in the body. As with any new exercise, it’s best to start slow and speak with your physician first if you have any health concerns.