Every culture has bedtime rituals, and many of them are built on superstition. Whether it’s putting lavender under your pillow, slipping into lucky pajamas, or reciting a prayer before lights out, generations have passed down sleep traditions meant to guarantee rest.
But in today’s age of sleep science, how many of these actually work and how many might keep us tossing and turning?
Sleep myths don’t just survive in folklore; they’re going viral on TikTok, with hashtags like #sleepremedies earning millions of views. While these traditions can bring comfort, they can also delay people from trying proven methods that actually work, such as practicing good sleep hygiene or following a wind-down routine. That’s where expert insights come in.
To help separate fact from fiction, Rosie Osmun, Certified Sleep Science Coach at Amerisleep.com, weighed in on some of the most popular sleep superstitions and ranked them from best to worst.
“Superstitions often come from a good place, trying to calm the mind and body before bed. The problem is that not all rituals are equal. Some can help you relax, while others can keep you awake longer. Knowing the difference is important, especially if you’re already struggling with sleep,” says Rosie.
Most Common Sleep Superstitions:
- Lavender Under the Pillow
Studies show that the scent of lavender eases anxiety and insomnia, helping the body prepare for sleep. - Prayer or Evening Rituals
While prayer itself isn’t a sleep medicine, night prayer before sleep can be a powerful tool for mental relaxation that will help you send a signal to the brain that it’s time to rest. - Lucky Pajamas
Wearing a favorite set of pajamas won’t change sleep physiology, but if it makes you feel comfortable and relaxed, it may help indirectly. - Counting Sheep
Research shows it actually prolongs sleep latency. But there is evidence that using mental imagery can help distract you from stressful thoughts, which commonly cause insomnia, and so can speed up the time taken to drop off to sleep. - Drinking Warm Milk
Limited scientific evidence suggests that warm milk before bed may help you sleep.
Expert Tips for Better Sleep Rituals:
- Replace repetitive counting with visualization of calming scenes, like a beach or a forest.
- Build a consistent bedtime routine that starts 30–60 minutes before bed.
- Use scents like lavender in a diffuser instead of placing herbs under pillows.
- Limit screens at least one hour before sleep to reduce blue light exposure.
- Keep the bedroom cool, dark, and quiet to support natural sleep cycles.
“Superstitions survive because they offer comfort,” Rosie adds. “People like rituals that make them feel in control, especially in an area as frustrating as sleep. The downside is that comfort isn’t the same as effectiveness. If a ritual helps you relax, that’s fine.
She concludes, “But if it’s the only thing you rely on, you may miss out on methods that actually solve the root problem. Superstitions may be comforting, but when it comes to sleep, science has the final say. And while lavender may deserve its reputation, counting sheep belongs in the pasture.”
