Another day, another torrent of videos promising better health on TikTok—and this time the focus is on hacking your way to improved sleep, a trend that’s been dubbed ‘sleepmaxxing’ (yep, we’re truly in the era of chucking ‘maxxing’ on the end of everything rn).
But what actually is sleepmaxxing? And are any of these videos really to be trusted, or should you be steering clear of the advice they’re offering up? Which, btw, ranges from taking a magnesium supplement (more on that in a minute) to eating kiwis before bed and sleeping in super cold room.
So, here to help clear up some of the sleepmaxxing confusion – and to share great tips on how to genuinely get a better night’s kip in—is Dr Allie Hare, consultant in sleep medicine at Royal Brompton Hospital.
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What is Sleepmaxxing?
In general, any trend with ‘maxxing’ at the end of it tends to be all about optimisation or betterment (though ‘looksmaxxing’, the original ‘maxxing’ term which originated in incel forums, is more toxic than positive…). In this case though, it’s all about optimising your sleep routine and sleepmaxxing sees TikTokers sharing their advice on what they believe helps them to get a) more sleep b) more restorative sleep and c) fall into the lad of nod at breakneck speed.
However, not all advice is created equally, cautions Dr Hare. “Sleepmaxxing is (yet another!) health trend in which individuals aim to optimise, or ‘max’ their sleep by attempting to perfect their pre-bed preparations and sleep environment in order to improve the quality and quantity of their sleep,” she explains. “I think this is part of the wider trend of improving physical and mental health and wellbeing in this generation, which is a great thing.”
Should I Try Sleepmaxxing?
Or, to put it another way, what are the pros and cons of sleepmaxxing? Well, given the importance that sleep holds in our lives, impacting on everything from concentration levels to overall physical health, it’s certainly worth seeing if there are changes that could me made in order to help you get the most from your slumber.
Simple steps can improve sleep quality for everyone, says Dr Hare, and for those interested they are:
- Have a regular bed and wake time at least 5 nights per week
- Have some winding down time before bed when you turn off devices and stop work (or scrolling social media)
- Avoid caffeine after lunchtime and keep alcohol to a minimum
- Take steps to manage stress, which can help avoid a busy mind and enable you to switch off and fall asleep more readily
However, it’s important not to put too much pressure on yourself in the process of sleepmaxxing or improving your sleep quality (however you want to label it!), otherwise it could have the opposite effect, the expert points out.
“We know how central sleep is for our mental health as well as our physical health and our performance at work, in relationships, and at college or school. On the other hand, attempts to ‘perfect’ sleep can create problems when we try to control the situation too tightly,” Dr Hare details. “Much like an over-focus on diet or weight loss, in some individuals, trying to control or perfect sleep can paradoxically worsen sleep, a phenomenon which has been termed ‘orthosomnia’.”
She adds that getting hung up on wearables isn’t ideal for everyone either. “Sleep trackers, which suggest sleep needs to be improved, are frequently measuring sleep inaccurately and there is good evidence that inaccurate reports that you have had a ‘bad’ night’s sleep impacts not only on your perception of your sleep (even when the sleep was of good quality), but your performance and mental wellbeing the following day.”
However, other studies suggest sleep trackers are highly effective—more so than actigraphy (a medical grade device used to harvest sleep data)—so perhaps don’t bin yours off quite yet… But rather take it with a pinch of salt if what it’s telling you doesn’t match how you’re actually feeling.
What Sleepmaxxing Advice Should You Avoid?
The internet is loud when it comes to wellness tips and tricks, and one thing Dr Hare is keen to stress we don’t all buy into when it comes to sleep is magnesium powder.
“The ‘sleepy girl mocktail’ [a blend of cherry juice and magnesium powder] for example [is something to avoid], there is very little evidence it works,” says Dr Hare. “You’d would be better having a warm herbal tea if you like a warm drink before bed.” Many social media videos of the concoction crucially also miss out measurements and… too much magnesium? Well, that can leave you needing the bathroom ASAP.
Elsewhere on the pills and powders front, Dr Hare says that “melatonin should only be used if prescribed by a physician—over the counter or internet-purchased preparations have enormously variable amounts of melatonin and, outside of a sleep pathology, are not required as you produce your own melatonin”. The pro adds that the best way to boost your own supply is to have a regular sleep schedule and to dim the lights before bed.
Happy ~improved~ snoozing, one and all!
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