At its core, sleepmaxxing involves applying a combination of techniques, designed to improve your sleep hygiene and create an environment conducive to rest.
The term has recently surged in popularity, particularly on platforms like TikTok, where influencers and sleep enthusiasts share tips on how to enhance sleep quality through different habits and practices.
If you’re not familiar with sleepmaxxing, keep reading, as we explain what it is, how it’s done, and run through some thoughts from experts.
What is Sleepmaxxing?
Sleepmaxxing is a modern phrase that’s used to describe the process of making the most out of your sleep. It’s about taking a more strategic approach to nighttime that maximises the length and quality of sleep had per night to get the greatest benefit for your wellbeing.
The sleepmaxxing trend has picked up thousands of views on TikTok, making it an extremely popular trend on the platform.
Sleepmaxxing Examples
One of the primary elements of sleepmaxxing is creating an intentional wind-down routine. This includes developing a series of habits in the hours leading up to bedtime that signal to your body that it’s time to sleep.
A list of common sleepmaxxing practices are:
-
Reducing Screen Time: Phones, computers, and televisions can interfere with our concentration levels before sleep, making us hyper-aware and less able to relax.
-
Taking Supplements: Take additional supplements such as magnesium and melatonin. Magnesium can aid in blood pressure regulation, blood sugar control, energy production, heart health, and sleep quality. Melatonin is the hormone that regulates sleep.
-
Reducing Caffeine Intake: Caffeine is a stimulant that can increase brain activity, which results in increased alertness, energy and focus. Switching to decaffeinated versions of tea and coffee close to bedtime can improve the quality of sleep.
-
Blackout Curtains: Eliminating light exposure can help maintain your natural circadian rhythm. Blackout curtains also assist in temperature regulation which can play a factor in sleep quality.
-
Weighted Blankets: Having become increasingly popular over the last few years, weighted blankets provide deep-pressure stimulation. This may help reduce the level of stress hormones and increase serotonin levels.
-
Mouth Taping: The process of taping the mouth shut is used to encourage nasal breathing. This can reduce snoring levels, improve breathing, and enhance oral health.
-
Nasal Dilators: By opening up the nasal passages, nasal dilators can be used to improve breathing and reduce snoring, both of which can contribute to improved sleep quality.
What Do Experts Think About Sleepmaxxing?
There is mixed opinion on sleepmaxxing. Partially due to it being a new trend, partially due to unproven science.
While most of the practices are logical and can work, talking to a medical professional to get to the source of your sleep issues should be the first step.
Supplements shouldn’t be used without talking to a doctor first, and mouth taping and nasal dilators aren’t always suitable for everyone's needs.
Harmless practices within sleepmaxxing can be carried out without issue. For example, reducing screen time, switching to decaffeinated drinks, using blackout curtains and sleeping under weighted blankets are all positive changes that can be made right away.
We spoke to trained GP and sleep expert Dr Deborah Lee from DrFox about sleepmaxxing. Here’s what we learned:
Tread Lightly
Dr Lee urges people to think carefully before engaging in extreme sleep optimisations, as they pose a risk of developing unhealthy sleeping habits:
“Sleep is essential for our well-being, but the idea of 'maxxing' or optimising it to the extreme can be counterproductive.
“Sleepmaxxing can lead people to develop a rigid and often unhealthy relationship with sleep, where they prioritise quantity over quality, which is not always beneficial.”
Sleep Quality Over Quantity
Rather than aiming for both quality and quantity at once, Dr Lee advises that quality should be paramount when it comes to sleep. She says:
“While it's important to get enough sleep, the quality of that sleep matters much more than simply hitting a specific number of hours. Deep, restorative sleep—such as the time spent in REM and deep sleep stages—provides the most benefit for physical recovery and mental clarity.
“Instead of obsessing over the clock, focus on the feeling of restfulness and how you wake up. A good night’s sleep isn’t just about duration but about how refreshed you feel afterwards.”
Be Flexible
As much as we wish it to be the case, life is unpredictable and things don’t always go to plan; including your sleep. Sleepmaxxing can make people follow an un-moving sleep pattern which isn’t always achievable. Therefore, it’s important to be flexible around life, and your sleep:
“Life isn’t always predictable, and sometimes a rigid sleep schedule just isn’t realistic. It's essential to be flexible with your routine, allowing yourself the occasional late night or early morning without guilt or anxiety. Our bodies can often adapt to variations in sleep timing as long as the overall sleep quality remains consistent.“Embrace the flexibility to meet life’s demands without stressing about perfection—balance is key to long-term sleep health.”
Sleep Hygiene
Rather than focus too heavily on optimising sleep, Dr Lee encourages people to consider their wider sleep hygiene habits, without engaging in extreme trends:
“Maintaining good sleep hygiene can significantly improve your sleep quality. This includes keeping your sleep environment comfortable — cool, dark, and quiet — avoiding caffeine or heavy meals late in the day and incorporating calming activities into your evening routine.“Practices like reading, meditation, or deep breathing can help signal to your brain that it's time to wind down. Consistency in these habits supports better, more restorative sleep.”
Listen To Your Body
When it comes to sleep, your body knows best. Not just physically, either; the brain is a muscle, after all.
Dr Lee says:“Your body is the best guide when it comes to knowing what kind of sleep you need. If you wake up feeling rested and alert, there's no need to stress over meeting arbitrary sleep targets set by trends or devices.
“Pay attention to how you feel rather than focusing on a number, whether it's the number of hours slept or a sleep score from a tracker. Trusting your body’s signals and responding accordingly can help you develop a healthier relationship with sleep.”More Sleep Guidance and Tips
The science of achieving the perfect night’s sleep continues to evolve. Your first step, however, should be to arm yourself with the right bed and mattress for the job, which you can find at Bed Factory Direct.
For more help with sleeping routines, choosing the right bed frame, and more, stick to our blog.