Is sleepmaxxing a good way to improve your happiness and health?

There may be more hype than reality behind this popular wellness craze.

If you’ve recently used TikTok, you’re probably aware of the innumerable influencers promoting the idea of sleepmaxxing. Their postings offer advice on how to get better, more restful, and longer sleep. Why not? Sleep is linked to everything from cardiovascular health to diabetes and is regarded as a cornerstone of good health.
However, what is sleepmaxxing exactly? And how likely is it to live up to the promises of increased vitality, immune system support, stress reduction, and mood enhancement?

Describe sleepmaxxing.

The suggested methods for optimising sleep vary depending on the social media network you are using. Some pointers are:

• closing your mouth with tape when you’re asleep
• avoiding alcohol for the two hours prior to bedtime
• chilly room temperature
• A bedroom that is dark
• use a white noise generator
• Not putting an alarm on in the morning
• taking a shower an hour before going to bed
• Getting rid of caffeine
• consuming kiwis prior to bedtime
• taking melatonin and magnesium
• Using blankets with weights
• receiving half an hour of sunlight each day
• 30 minutes a day of meditation.

Is sleepmaxxing supported by any research?

Google Scholar, PsycNet, and PubMed all yield no results when searching for “sleepmaxx” and “sleepmaxxing.” The idea of sleepmaxxing as a defined package has not been scientifically investigated, however it does not imply that some influencer-recommended tactics are not supported by data. However, there is no proof for several of the tactics, including one unpopular yet uncomfortable option.

Can you get better sleep with mouth-taping?

According to TikTok users, there are advantages to tapping your mouth as you sleep, like less snoring and better breath. The social media fervour surrounding the topic inspired a team from George Washington University’s otolaryngology department to examine studies on the effects of nightly mouth taping. Warning: study does not back up the majority of TikTok mouth-taping claims, according to the authors.
It’s critical to talk to your medical staff about snoring. A possible underlying cause of snoring, such as allergies, asthma, or sleep apnoea, cannot be properly treated by taping your mouth, even if it does lessen your snoring.

Basic sleep hygiene or sleepmaxxing?

Many of the tactics that sleepmaxxers propose are basically the same as those that sleep specialists promote as good sleep hygiene, which has been shown to be beneficial by several studies. Having a cool bedroom, limiting daytime naps, lowering evening light exposure, boosting physical activity, reducing coffee and alcohol intake, and adjusting sleep scheduling are all common elements of sleep hygiene.
Many people find that following these guidelines helps them sleep soundly, but those who suffer from an insomnia disorder will require additional assistance, as explained below.

Weighted blankets, early bedtime, melatonin, and kiwi fruit?

Other sleepmaxxer-recommended tactics are based on scant scientific evidence. For instance:

• The American Academy of Sleep Medicine advises taking melatonin to address problems of the circadian rhythm, including jet lag. However, it is not advised for people who have trouble falling or staying asleep, get inadequate sleep, or have poor sleep quality.
• Is going to bed by 10 p.m. healthier? According to a video with over a million views, it is. Although maximising morning sunlight exposure and minimising evening light exposure are important for regulating circadian rhythms, it is difficult to say that there is a perfect bedtime for everyone because there is such variation in how much sleep each person needs and individual chronotypes (not to mention different personal and professional responsibilities!).
• Weighted blankets have been the subject of fascinating research, but there isn’t any solid proof that they work for most adults.
• All things considered, it’s critical to exercise caution when it comes to the placebo effect’s effect on sleep patterns. According to a review of over 30 research, the placebo effect may account for about 64% of a sleep medication’s therapeutic response in individuals with insomnia. One important lesson is to be wary of research that are not randomised controlled trials, like this little study of 24 participants that suggested kiwi fruit might help with sleep.

Is orthosomnia a possibility for you?

It is ridiculous to expect perfect sleep every single night. The unhealthy pursuit of ideal sleep is known as orthosomnia. The sleepmaxxing culture is ingrained with the push to achieve ideal sleep.
Even those who are objectively sleeping well may become unduly preoccupied with improving their sleep quality as more and more individuals get access to daily data about their sleep and other health parameters through consumer wearables. Prioritising healthy sleep is admirable, but aiming for perfection is troublesome. Even those who sleep well fluctuate from night to night, occasionally getting less-than-ideal sleep.

It’s also important to note that some of the most popular suggestions on TikTok lack scientific backing.

Does your sleep really need to be fixed?

Ascertaining whether you need to do any repairs is a smart first step! Think about keeping a sleep journal for a few weeks and combining the results with a consumer wearable (such an Apple Watch or Fitbit). Comparing both to the gold-standard method used by sleep experts (polysomnography or a sleep study), they both gather sleep data poorly. Combining the data, however, can provide you with a fair evaluation of your sleep condition.

It is true that having enough good sleep on a regular basis can improve mood and health. Additionally, everyone can benefit from adhering to basic sleep hygiene guidelines. However, you should think about contacting your healthcare team to seek additional examination if you have trouble falling asleep or if you wake up for 30 minutes or more in the middle of the night three or more times a week.
You can improve your quality of sleep with established, non-pharmacological methods. For instance, in just a few weeks, cognitive behavioural treatment for insomnia can significantly reduce its symptoms.