Could "Sleepmaxxing" Be the Key to Improved Sleep Quality, or is it Just Another Passing Health Trend? Here's What Medical Professionals Think

Many social media trends take things to extremes, and a new one focuses on perfecting sleep. The trend, called "sleepmaxing," aims to optimize every element of sleep, including bedtime routines, supplements, tracking, and behavioral changes, according to Charissa Chamorro, PhD, assistant clinical professor at the Icahn School of Medicine at Mount Sinai in New York City.

On TikTok, videos tagged #sleepmaxxing showcase a wide range of strategies people use to improve their sleep. While some practices are scientifically valid, others are not, experts warn. Heres what to prioritize and what to avoid for better sleep.

Follow a Consistent Schedule

Chamorro emphasizes the importance of going to bed and waking up at the same time every day, including weekends. This regulates your internal clock and makes falling asleep and waking up easier, she notes.

Create a Relaxing Wind-Down Routine

Andrea Matsumura, M.D., a board-certified sleep physician, suggests spending 3060 minutes before bed on calming activities such as reading, stretching, journaling, or listening to soothing music.

Optimize Your Sleep Environment

Angela Holliday-Bell, M.D., a certified sleep specialist, recommends keeping the bedroom cool and dark. Using curtains to block light or wearing an eye mask can help. A starting temperature of 65F is generally ideal. She also advises lightweight, breathable cotton bedding to maintain a steady body temperature, which supports uninterrupted sleep cycles.

Morning Sunlight Helps

Chamorro suggests getting sunlight within the first hour of waking. Exposure to natural light sets circadian rhythms, improving alertness and reducing morning grogginess.

Food and Sleep

Some sleep enthusiasts promote eating kiwi, claiming it aids sleep due to melatonin, serotonin, and antioxidants. Chamorro acknowledges a small benefit but notes its not significant. Eating kiwi wont hurt, but its unlikely to dramatically change sleep quality.

Practices to Avoid

Mouth taping, a trend involving placing medical-grade tape over the mouth to encourage nose breathing, is considered unsafe by all experts. Chamorro warns it can be dangerous, particularly for people with undiagnosed sleep apnea or congestion, and may worsen anxiety.

Spending excessive time in bed during the day can also backfire. Holliday-Bell explains that it blurs the distinction between sleep and wakefulness, teaching the brain to associate the bed with non-sleep activities, which can make falling asleep harder at night.

Dont Chase Sleep Perfection

Matsumura cautions that obsessing over perfect sleep routines or tracking data can create anxiety and insomnia. Chamorro advises focusing on the basics: consistent schedule, comfortable environment, limited caffeine after 1 p.m., and avoiding screens before bed.

If sleep issues persist despite good habits, consulting a sleep specialist is recommended. Good sleep isnt about perfectionits about creating conditions that support rest while being kind to yourself, Chamorro concludes.

Author's Commentary on Sleepmaxing Trend

The growing trend of "sleepmaxing," seen primarily on platforms like TikTok, showcases an increasing desire to optimize sleep through various methods. While some of these practices are grounded in science, others veer into questionable territory. It’s essential to separate the helpful from the harmful to ensure that the pursuit of better sleep doesn’t backfire.

Prioritizing basic, evidence-based sleep practices like maintaining a consistent sleep schedule and creating a relaxing environment are undoubtedly beneficial. Experts such as Dr. Charissa Chamorro and Dr. Andrea Matsumura stress the importance of regularity and calming pre-sleep routines, both of which foster better sleep hygiene. The focus on morning sunlight to regulate circadian rhythms also has merit, as it sets the body’s natural clock and aids in reducing grogginess.

However, certain sleepmaxing practices should be approached with caution. For instance, trends like mouth taping are not only scientifically unsupported but also carry risks such as exacerbating sleep apnea or causing anxiety. Similarly, excessive time spent in bed while awake can confuse the brain's association between bed and sleep, making it harder to fall asleep at night. These practices highlight the danger of taking unproven trends too far without considering the potential consequences.

Ultimately, sleep should not be about perfection. As Dr. Chamorro wisely puts it, "Good sleep isn’t about perfection—it’s about creating conditions that support rest while being kind to yourself." A balanced approach, focusing on a consistent schedule, a comfortable environment, and good habits like limiting caffeine intake, is far more effective than chasing an idealized notion of perfect sleep.

Sources:

• Is "Sleepmaxxing" the Secret to Better Rest—or Just Another Wellness Fad? Here's What Doctors Say