Need a way to feel sleepy ASAP? Apparently, you can just pretend you’ve had a few too many margaritas. At least, that’s the idea behind the “drunk monkey” sleep technique, which encourages you to gently rock back and forth as if you’re a little tipsy.
The drunken monkey hack, which has been viewed nearly 60,000 times on TikTok, also suggests adding some arm waving into the mix, a move that makes you feel like a monkey. Creator @USAMedical, who originally shared the idea in 2022, says the dance can help you sleep better by increasing blood flow to your extremities. “It’s so stupid and easy,” he says in the viral video, “but I’ve slept through the night for the past three nights.”
The idea is to stand with your feet wide apart right before you go to bed. From that position, you repeatedly move your hips from side to side to loosen up your muscles, then add a shoulder rotation. The goal is to get all of your limbs moving and grooving for a full minute as you sway your hips and swing your arms.
In their comments, one person said, “I did this yesterday and fell asleep much faster,” while another wrote, “I thought [this was] a joke, [but I] tried it and it worked.” That was my cue to give it a try, especially since I’m always looking to improve my bedtime routine. Below, sleep experts share their thoughts on why drunk monkeys work, and I give my honest assessment of the hack.
Trying the Drunken Monkey Sleep Technique
When the drunk monkey technique first went viral, people thought it was a joke. The move—and the name—seemed too silly to be useful, but there’s evidence and anecdotes to prove that this sleep trick works.
According to Dr. Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis, the back-and-forth hip motion increases blood flow to your legs, which in turn relieves pain and muscle tension that can build up in your lower body when you sit all day at work. It’s a lot like stretching before bed, helping your body feel relaxed enough to fall asleep.
If you tend to toss and turn, drunken monkeys also help release pent-up energy that might otherwise keep you awake. “The exercise can be physically draining,” Harris says, and it also relaxes your mind, similar to a mindfulness exercise. “The rhythmic movements calm your nervous system and prepare your mind and body for sleep.”
Although a round of drunken monkeys only lasts 60 seconds, the full-body movement is enough to also raise your heart rate, possibly to the point that you sweat a little. This extra heat and increase in body temperature signals your internal clock that it’s time to sleep, Harris says, much like a steamy shower before bed.
To be a drunken monkey
My body and mind find every excuse to stay awake late at night. On days when I am physically tired, my mind feels like it is running at breakneck speed. When I am mentally exhausted, I often feel like my body is too revved up to drift off to dreamland.
That’s why I was so fascinated by the drunken monkey hack, because it seems to solve all of these problems with one simple move. To test it out, I took a wide stance before bed and started with a slow sideways hip movement. Then, just like TikTok suggests, I raised my arms up and soon all four limbs were moving in different directions. It was a sight to behold.
I could tell right away that my hips and shoulders really needed moving. I sit all day for work and often forget to stretch, so it felt good to hear some cracking and popping as my joints loosened up. After about 20 seconds, I could feel my heart rate going up too. (I was doing a ridiculous dance, after all.)
I was worried that working up a little sweat right before bed was a bad idea, but once I got into bed I felt a noticeable wave of relief and relaxation wash over me. While I didn’t fall asleep right away, it felt extra good to lie down after a mini workout, just like it feels good to plop down on your mat after a tough training session.
The takeaway meal
I do the “drunk monkey” on days when I don’t have time for a longer stretch or exercise routine. After a few shimmies, I find it easier to rest and relax, probably because it shakes out my sore muscles and gets my heart rate up a bit.
Over, Harris says it’s okay to try slower drunken monkeys if you feel like they make you too alert or awake. It’s also something you can do in the middle of the night if you wake up and have trouble falling back asleep.
As a bonus, this hack is a less serious option than yoga or meditation. While I don’t think you should do the drunken monkey every night before bed, they seem like a good option if you’re tossing, turning, or having stressful thoughts. If nothing else, the silliness will bring you back to reality and put you in a better mood before you try to sleep.
Studies consulted:
van Sluijs, RM. (2020.) Effect of rocking movements on afternoon sleep. Front Neurosci. doi: 10.3389/fnins.2019.01446.
Sources:
Dr. Shelby Harris, Licensed Clinical Psychologist, Director of Sleep Health at Sleepopolis