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A growing number of social media users are adopting “sleepmaxxing”, a trend that involves incorporating multiple habits, products, and devices to optimize sleep. While some practices align with established sleep health recommendations, experts warn that others may be ineffective or even harmful. What Is sleepmaxxing? Sleepmaxxing, widely discussed on TikTok and other social media platforms, involves an extensive bedtime regimen that may include specialized supplements, red-light therapy, sleep tracking apps, weighted blankets, and specific foods like kiwi. Videos tagged #sleepmaxxing have amassed hundreds of thousands of views, reflecting a broader cultural shift toward prioritizing sleep. A growing number of social media users are adopting “sleepmaxxing”, a trend that involves incorporating multiple habits, products, and devices to optimize sleep. While some practices align with established sleep health recommendations, experts warn that others may be ineffective or even harmful. What Is sleepmaxxing? Sleepmaxxing, widely discussed on TikTok and other social media platforms, involves an extensive bedtime regimen that may include specialized supplements, red-light therapy, sleep tracking apps, weighted blankets, and specific foods like kiwi. Videos tagged #sleepmaxxing have amassed hundreds of thousands of views, reflecting a broader cultural shift toward prioritizing sleep. @morganlkeen Just trust me on the @Nodpod + mouth tape combo ? #holisticliving #holisticlifestyle #holisticwellness #holistichealing ♬ πρωτότυπος ήχος - Spiros Zorpidis - Spiros Zorpidis “In the past, people thought sleep wasn’t important,” said Dr. Jag Sunderram, professor of medicine at Rutgers University. “Now, there is a greater understanding of why sleep matters, and that is a positive shift.” However, experts caution that over-optimizing sleep may backfire, leading to increased stress and anxiety about achieving perfect rest. Established Sleep Practices That Work Many elements of sleepmaxxing align with long-standing expert recommendations for improving sleep quality. These include: Sleeping in a cool, dark, and quiet room (recommended temperature: 60-67°F / 15.6-19.4°C) Limiting screen time before bed to reduce blue light exposure Avoiding alcohol and caffeine in the hours before sleep Maintaining a consistent sleep schedule Experts say these practices are backed by science and help regulate the body’s natural sleep-wake cycle. Questionable or ineffective practices Other sleepmaxxing trends, such as the use of sleep tracking apps, have raised concerns among experts. While these apps may provide general insights, their accuracy remains uncertain, and over-reliance on them can create unnecessary anxiety about sleep quality. Weighted blankets, another popular sleep tool, have some evidence supporting their benefits. According to Dr. Rafael Pelayo, a clinical professor at Stanford University’s sleep medicine division, they may promote relaxation by reducing cortisol levels and increasing oxytocin production. Red-light therapy is also commonly promoted in sleepmaxxing, though research remains inconclusive. While some studies suggest it may increase melatonin levels, others indicate that it still induces alertness during sleep. Supplements and foods for sleep Many sleepmaxxers turn to melatonin or magnesium supplements, though experts advise caution. “For most people, supplements are unnecessary,” said Dr. Anita Shelgikar, director of the University of Michigan's sleep medicine fellowship. “Relying on them to fall asleep may mask an underlying sleep disorder that needs professional evaluation.” Certain foods, such as kiwi, have gained popularity in sleepmaxxing due to their antioxidants and serotonin precursors, which may support sleep, Shelgikar said. Potentially harmful Trends Some sleepmaxxing habits may pose health risks. Mouth taping, a method used to prevent mouth breathing during sleep, has been criticized by experts for being potentially dangerous—particularly for individuals with obstructive sleep apnea, as it may further restrict airflow. Nostril expanders, another sleepmaxxing tool, can help reduce nasal congestion and snoring, but experts recommend consulting a healthcare professional before use. View this post on Instagram A post shared by Sport Sleep | Premium Mouth Tape + Sleep Tools (@sportsleeptape) “If someone feels that nasal breathing issues are impacting their sleep, they should seek medical advice,” Shelgikar said. Risks of over-optimising sleep Experts caution that an excessive focus on sleep optimization may have negative effects. "Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore," Shelgikar said. "For some individuals, being overly attentive to sleep patterns can increase stress and worsen sleep quality over time." In some cases, this can lead to orthosomnia, a condition where individuals develop an obsession with achieving “perfect” sleep, ultimately disrupting their natural rest cycle. @ahmadlachowski How to sleepmaxxing? ♬ loveu - vizu4l Experts recommend that individuals experiencing persistent sleep disturbances consult a doctor or sleep specialist for professional guidance rather than relying on self-experimentation with sleepmaxxing techniques. “In the past, people thought sleep wasn’t important,” said Dr. Jag Sunderram, professor of medicine at Rutgers University. “Now, there is a greater understanding of why sleep matters, and that is a positive shift.” However, experts caution that over-optimizing sleep may backfire, leading to increased stress and anxiety about achieving perfect rest. Established Sleep Practices That Work Many elements of sleepmaxxing align with long-standing expert recommendations for improving sleep quality. These include: Sleeping in a cool, dark, and quiet room (recommended temperature: 60-67°F / 15.6-19.4°C) Limiting screen time before bed to reduce blue light exposure Avoiding alcohol and caffeine in the hours before sleep Maintaining a consistent sleep schedule Experts say these practices are backed by science and help regulate the body’s natural sleep-wake cycle. Questionable or ineffective practices Other sleepmaxxing trends, such as the use of sleep tracking apps, have raised concerns among experts. While these apps may provide general insights, their accuracy remains uncertain, and over-reliance on them can create unnecessary anxiety about sleep quality. Weighted blankets, another popular sleep tool, have some evidence supporting their benefits. According to Dr. Rafael Pelayo, a clinical professor at Stanford University’s sleep medicine division, they may promote relaxation by reducing cortisol levels and increasing oxytocin production. Red-light therapy is also commonly promoted in sleepmaxxing, though research remains inconclusive. While some studies suggest it may increase melatonin levels, others indicate that it still induces alertness during sleep. Supplements and foods for sleep Many sleepmaxxers turn to melatonin or magnesium supplements, though experts advise caution. “For most people, supplements are unnecessary,” said Dr. Anita Shelgikar, director of the University of Michigan's sleep medicine fellowship. “Relying on them to fall asleep may mask an underlying sleep disorder that needs professional evaluation.” Certain foods, such as kiwi, have gained popularity in sleepmaxxing due to their antioxidants and serotonin precursors, which may support sleep, Shelgikar said. Potentially harmful trends Some sleepmaxxing habits may pose health risks. Mouth taping, a method used to prevent mouth breathing during sleep, has been criticized by experts for being potentially dangerous—particularly for individuals with obstructive sleep apnea, as it may further restrict airflow. Nostril expanders, another sleepmaxxing tool, can help reduce nasal congestion and snoring, but experts recommend consulting a healthcare professional before use. “If someone feels that nasal breathing issues are impacting their sleep, they should seek medical advice,” Shelgikar said. Risks of over-optimising sleep Experts caution that an excessive focus on sleep optimisation may have negative effects. "Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore," Shelgikar said. "For some individuals, being overly attentive to sleep patterns can increase stress and worsen sleep quality over time." In some cases, this can lead to orthosomnia, a condition where individuals develop an obsession with achieving “perfect” sleep, ultimately disrupting their natural rest cycle. Experts recommend that individuals experiencing persistent sleep disturbances consult a doctor or sleep specialist for professional guidance rather than relying on self-experimentation with sleepmaxxing techniques.
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