[vc_row][vc_column][vc_column_text]Sleepmaxxing sounds like it could be the title of a spy novel or action movie. Rather, it’s the name of a TikTok-fueled trend that’s designed to improve sleep.
But just what is sleepmaxxing? And does it actually work?
What is sleepmaxxing?
In a recent interview posted on the American Medical Association website, Andrea Garcia, the group’s vice president of science, medicine and public health, explained that
sleepmaxxing is an umbrella term “coined by social media users to describe ways to maximize the duration and the quality of your sleep. And there are a range of strategies that you’ll see people talking about.”
Garcia says these strategies include:
Taking supplements like magnesium and melatonin
Both of these supplements are thought to aid sleep, although evidence of their effectiveness is slim.
†
Eating kiwis before bedtime
A study published in 2023 by the journal Nutrients concluded that
eating two kiwis one hour before bedtime for four weeks could potentially improve sleep for elite athletes. However, few researchers have studied the link between kiwis and sleep, so the fruit’s sleep-related benefits are questionable.
Decreasing caffeine consumption
According to the Sleep Foundation,
consuming caffeine can make you fall asleep later, sleep fewer hours overall and make your sleep feel less satisfying. In addition, it can reduce the amount of critical “deep sleep.” Therefore, experts believe you should stop consuming caffeinated beverages and foods anywhere from three to six hours before bedtime.
Switching on a white noise machine before going to sleep
“Researchers do not yet know how
white noise improves sleep for some people, but one theory is that it masks background noises that can disrupt sleep,” the Sleep Foundation says.
Setting a lower bedtime temperature in your bedroom
The
ideal room temperature for sleeping is 60 to 67 degrees, according to UT Health San Antonio. “
Maintaining a cooler body temperature is crucial for falling asleep and achieving restful sleep,” says Amerisleep, a supplier of bedding.
Mouth taping
“
Mouth taping is a popular trend where a person tapes their mouth closed before sleep to encourage breathing out of the nose,” says the Sleep Foundation. Harvard Health Publishing notes that
mouth-taping claims made on
TikTok aren’t backed by research.
Proven methods for better rest
Garcia says scientific evidence behind these and other sleepmaxxing tips “is just as varied as the tips themselves. So, I think that being said, some of the recommendations people have shared are good sleep hygiene and do have some evidence in support.”
She identifies the following evidence-backed tips for a better night’s sleep:
Does sleepmaxxing actually work?
Some elements of sleepmaxxing may work, while others are iffy.
Harvard Health Publishing explains that many of the strategies suggested by those who practice sleepmaxxing boil down to what’s known as good sleep hygiene. Common components of sleep hygiene include lowering consumption of caffeine and alcohol, elevating physical activity and reducing pre-bedtime exposure to light.
So, what about a sleepmaxxing practice like taking magnesium or melatonin?
There’s no solid evidence that magnesium promotes better sleep. And while the Academy of Sleep Medicine recommends taking melatonin to address
circadian rhythm disorders like jet lag, it’s not suggested for promoting sufficient, higher-quality or consistent sleep, according to Harvard Health Publishing.
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As for eating kiwis, Harvard Health Publishing emphasizes that research is limited on the fruit’s ability, thanks to the presence of sleep-friendly antioxidants and serotonin, to treat sleep disorders. One study on the
potentially positive effect of kiwis on sleep involved just 24 people, meaning it “should be interpreted with a grain of salt,” says Harvard Health Publishing.
And when it comes to
mouth taping, some experts criticize it as potentially dangerous, according to CNN. This is particularly true for people who have obstructive sleep apnea, which causes a complete or partial collapse of the airway. Mouth taping can also lead to damage of soft tissue.
The verdict on sleepmaxxing
While experts say the sleepmaxxing trend is positive because it emphasizes the importance of good sleep, this viral trend might actually degrade the quality of sleep.
“Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore. For some individuals, being overly attentive to sleep optimization and sleep patterns every night can increase stress and worsen sleep over time,” Dr. Anita Shelgikar, director of the sleep medicine fellowship and clinical professor of neurology at the University of Michigan in Ann Arbor, told CNN.
Experts do point out that some components of sleepmaxxing, such as restricting consumption of caffeine, can be beneficial. But taken as a whole, sleepmaxxing may not be the right prescription for improving your snoozing.
“I think it’s a positive thing that people want to take measures to optimize their sleep,” Dr. Sam Kashani, a sleep medicine specialist and assistant clinical professor at UCLA’s David Geffen School of Medicine,
told Time magazine. “But there’s a fine line between ‘healthy’ sleepmaxxing and being somewhat obsessive and hyper-fixated on sleep.”
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