Is “Sleepmaxxing” the Secret to Better Rest—or Just Another Wellness Fad? Here’s What Doctors Say
Many social media trends take things to the extreme. And one of the latest is all about maximizing your sleep hygiene. “‘Sleepmaxing’ is a current trend focused on optimizing every possible aspect of sleep. It includes pre-bedtime rituals, supplements, tracking, and behavior changes that are all aimed at achieving perfect sleep,” explains Charissa Chamorro, PhD, assistant clinical professor at the Icahn School of Medicine at Mount Sinai in New York City.
On TikTok, you can browse through endless videos tagged #sleepmaxxing to watch the numerous ways people have tried to improve their sleep. Although some of the habits are legitimate, others have no merit, according to experts. Here’s what you should and shouldn’t worry about when it comes to sleep.
Popular Sleepmaxxing Techniques
Sticking to a Sleep Schedule
This is one habit you should follow! Going to bed and waking up at the same time every day—even on weekends—is crucial, Chamorro says. “This helps regulate your internal clock, and it makes it easier to fall asleep and wake up at the same time every day,” she explains.
Creating a Routine
Winding down can help you relax and fall asleep a little more easily. Andrea Matsumura, M.D., a board-certified sleep medicine physician, recommends spending 30–60 minutes before bed engaging in calming activities, like stretching, reading, journaling, or listening to soothing music.
Optimizing Your Bedroom for Slumber
“I always tell people to pay attention to their sleep environment,” says Angela Holliday-Bell, M.D., a board-certified physician and certified sleep specialist. She suggests keeping your bedroom cool and dark (using curtains to block out street lights or wearing an eye mask can help). The recommended sleep temperature varies, but generally, 65 degrees F is a good starting point for optimal sleep. Holiday-Bell also recommends keeping your sheets light to avoid overheating. “Breathable cotton bedding makes a huge difference because it helps regulate temperature, which is one of the most important factors for staying asleep,” she says. “When your body can stay at an even temperature, your sleep cycles run more smoothly.”
Getting Sunlight ASAP
In fact, try to get some rays within the first hour that you’re awake, suggests Chamorro. Sunlight helps set our circadian rhythms, which regulate the sleep-wake cycle. As a bonus, getting sunlight first thing helps you feel more alert and less drowsy in the morning.
Eating Kiwi Before Bed
The tart fruit has widely been touted for its gut benefits, and now, sleep maximizers are claiming kiwi helps them fall asleep. Could this be true? “Kiwis have been shown to contain melatonin, serotonin, and antioxidants, and there has been research linking kiwi consumption with improved sleep,” explains Chamorro. “However, the effects appear to be small.” Although eating kiwi definitely won’t hurt, it also won’t make a significant difference.
Taping Your Mouth
If you haven’t heard, this trend involves placing medical-grade tape over your mouth to help practice nose breathing—and it’s dangerous, all of our experts say! “Mouth taping is not evidence-based, and it can be dangerous, especially for people with undiagnosed sleep apnea or congestion. It may even exacerbate anxiety,” Chamorro says.
Bedrotting
People stay in bed for extended periods of time for numerous reasons, but some do it to recharge, thinking it will help them sleep better. But that can backfire, says Holiday-Bell. “Staying in bed all day blurs the line between sleep and wakefulness, and it trains your brain to associate the bed with other activities like scrolling, snacking, and binge-watching TV instead of sleep,” she says. “Over time, that can make it harder to fall asleep and stay asleep at night.”
When Does Sleepmaxxing Become a Problem?
Good sleep is vital, so wanting to get a good night’s rest is a fantastic goal! “It becomes unhealthy when things cross into sleep perfectionism,” Matsumura says. “People begin to obsess over tracking data, rigid routines, or the fear of having a ‘bad night.’ This can spiral into insomnia driven by anxiety.”
Stick to the basics of good sleep—a consistent schedule, a comfortable environment, limiting caffeine after 1 p.m., and avoiding screens before bed—as best as you can, Chamorro advises. If you have good sleep hygiene but struggle with sleep, then consider working with a sleep specialist. “I encourage people to remember that good sleep isn’t about perfection, it’s about creating the conditions that support rest, while being gentle with yourself in the process,” Chamorro says.
Read the original article on Real Simple
