From ... in Psychology — Nov 16, 2024

Sleepmaxxing — Will This Viral TikTok Trend Help or Hinder Your Sleep?

Sleep is a fundamental aspect of health that significantly impacts your physical and mental well-being.

If you wake up in the morning feeling refreshed and alert, you're likely getting suficient sleep. But if you feel sluggish and experience daytime fatigue, it's a sign that you need more.

The ideal amount of sleep varies from person to person, infiuenced by factors such as age and health. The National Sleep Foundation recommends that adults aged 18 to 64 aim for seven to nine hours of sleep each night. However, according to the U.S. Centers for Disease Control and Prevention (CDC), only about 63% of American adults get suficient sleep. Factors such as demanding work schedules, increased screen time and lifestyle choices that prioritize activity over rest contribute to this sleep shortage. With more people becoming increasingly aware of the importance of sleep for overall health, many are jumping on a viral wellness trend sweeping across social media platforms — sleepmaxxing.

The term "sleepmaxxing" comes from TikTok, referring to the practice of maxing out sleep quality and quantity through various methods and products. This trend has gained significant traction, particularly among younger generations like Gen Z and millennials, with videos of infiuencers sharing their techniques attracting hundreds of thousands of views. Sleepmaxxing is essentially taking a proactive approach to optimizing sleep. One of its defining characteristics is its data-driven approach. People who follow this trend often use sleep-tracking devices and apps to monitor their sleep cycles, duration and quality. This data allows them to experiment with different methods and immediately see the results. Regardless of whether you refer to it as sleepmaxxing or not, prioritizing optimal sleep is important. That's why I've been sharing tips to improve sleep long before this trend became popular. Numerous studies have shown that lack of sleep puts you at risk of: Heart disease Obesity Type 2 diabetes Depression and anxiety

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Cognitive impairment Weakened immune system Hormonal imbalances Gastrointestinal issues Reduced life expectancy Increased risk of accidents

Some sleepmaxxing techniques are considered "experimental," but several have scientific basis and are methods I've recommended as well for better sleep. Here are the popular sleepmaxxing methods, how they work, and what you could do to address any drawbacks you might encounter. 1. Wearable fitness trackers — These devices monitor various metrics, including sleep duration, quality and latency, as well as awakenings and heart rate variability, giving you more insights into your sleep habits so you'll be able to make adjustments, if needed, to optimize your nightly rest. However, many fitness trackers rely on Bluetooth to transmit information wirelessly. The problem is that Bluetooth devices emit nonionizing electromagnetic fields (EMFs), which harm your health. I recommend using tracking devices that allow you to turn Bluetooth off, and only use it when you are uploading data to your app or cloud. The Oura ring and Apple Watch are examples of devices that allow you to do this. 2. Magnesium supplementation — This mineral promotes relaxation by increasing gamma-aminobutyric acid (GABA) and melatonin levels as well as regulating your hypothalamic-pituitary-adrenal axis, making you fall asleep more easily and stay asleep throughout the night. It's also been shown to improve insomnia symptoms, particularly in older adults.

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While magnesium-rich foods boost your intake, many sleepmaxxing techniques use a magnesium supplement. It's used as a foot spray before bedtime and is the key ingredient in the viral Sleep Girl mocktail. However, a common concern among experts is that magnesium may lead to diarrhea. To avoid this, consider using magnesium threonate. To determine your ideal dosage, take magnesium citrate first, gradually increasing your dose until you experience loose stools, then reduce it slightly — that's your ideal dose. At that point, transition to magnesium threonate, which doesn't cause loose stools like magnesium citrate. 3. Mouth-taping — This is a technique to stop mouth-breathing during sleep. The idea is that by taping your mouth closed, you'll be encouraged to breathe through your nose, which leads to improved oxygenation and better sleep quality. People with mild cases of sleep apnea, in particular, have experienced notable benefits from this technique. A study published in the journal Healthcare showed that mouth-taping reduced the severity of sleep apnea by 47%. It also reduced snoring and the number of breathing interruptions during sleep, making it a simple, noninvasive alternative to more intensive treatments like CPAP or surgery. I have personally been doing this technique for years using paper tape that is gentle on the skin, and it's now part of my nighttime routine. However, before trying it yourself, it's important to make sure you're comfortable with the idea. If you're not fully at ease with taping your mouth, it could lead to anxiety or discomfort, disrupting your sleep instead of improving it. 4. Melatonin supplementation — This hormone plays an essential role in regulating your sleep-wake cycle. While the body naturally produces it, supplementation resets your internal clock in cases where melatonin production is disrupted, such as during jet lag, adjusting to shift work or after exposure to nighttime light. Melatonin supplements are most beneficial for those with low levels of this hormone. If your levels are already optimized, you will not see significant additional

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sleep benefits from taking supplements. Instead, it's more effective to focus on naturally boosting your melatonin levels (more about this below). 5. White noise — White noise machines create a consistent background sound that helps mask disruptive noises while you sleep. Research indicates that these devices are especially beneficial for those living in noisy environments. However, its effectiveness varies depending on personal preference. For optimal results, if you decide to use white noise at night, keep the volume low — around 60 decibels or less, which is roughly the level of a quiet conversation. Avoid turning it up to maximum volume. It's also ideal to position the noise machine at least 7 feet away from your sleeping area. 6. Sleep nostril expanders — These devices are designed to widen the nasal passages, which is said to improve airfiow and reduce snoring. While some users report positive results, scientific evidence supporting their effectiveness is limited. If you choose to use one, make sure it fits comfortably to maximize its benefits.

While it's not a trending sleepmaxxing technique, I believe one of the most effective natural strategies for enhancing your sleep is ensuring you get adequate exposure to bright light during the day and avoiding blue light at night. Exposure to bright light first thing in the morning stops the production of melatonin and signals to your body that it's time to wake up. Outdoor sunlight is best, so you might even want to take a quick walk outside. Not only will this increase in physical activity help you sleep later, but taking your walk outdoors — either first thing in the morning or around noon when the sun is high — gives you more exposure to bright sunlight. As evening approaches, darkness should signal to your body that it's time to sleep. Around 8 p.m., dim your lights and turn off electronic devices. Typically, your brain begins to secrete melatonin between 9 p.m. and 10 p.m., and the light from devices

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interferes with this process. If you need some light after sundown, consider using low- wattage incandescent bulbs with yellow, orange or red hues. A salt lamp with a 5-watt bulb is an excellent option that won't disrupt melatonin production. If you must use a computer or smartphone, install blue light-blocking software like Iris, an upgraded version of f.lux. Alternatively, amber-colored glasses that block blue light simplify your evening routine. I recommend the Uvex model (S1933X) available on Amazon, which effectively filters out nearly all blue light. With these glasses on, you won't need to worry about installing programs on every device or purchasing special light bulbs.

Before you bask under the sun though, there are some precautions to remember, especially if you're eating a diet high in seed oils, which are rich in linoleic acid (LA), an omega-6 fat that is one of the most pernicious toxins in the Western diet. The issue with these oils is they migrate to your skin and oxidize when exposed to sunlight, causing infiammation and DNA damage. As a result, you're more prone to sunburn when you're on a high-LA diet. To prevent this from happening, I recommend avoiding high-intensity sun exposure until you've been off seed oils for four to six months. As your body detoxifies from LA, you'll gradually be able to increase your sun exposure and eventually enjoy an hour or more of peak sunlight hours without the risk of sunburn.

For the deepest, most restorative sleep, incorporating a strategic sauna session before bed can make a remarkable difference. To maximize these benefits, you'll want to plan your sleep within 30 to 45 minutes after leaving the sauna. A powerful way to enhance this protocol is taking transmucosal progesterone, between 50 to 100 milligrams, approximately one hour before entering the sauna. This timing is crucial because progesterone acts as a potent anti-cortisol agent, effectively limiting your stress response to the heat while promoting deeper relaxation. You can review my previous article on progesterone for more information. After your sauna session, a brief 15 to 30 second cold shower provides the perfect transition. This quick cold exposure serves two important purposes: it helps remove toxins from your skin and assists in cooling your body down. It's important not to extend this cold exposure any longer, as prolonged cold would trigger cold thermogenesis — a metabolic response that could interfere with your sleep preparation. The entire sequence — progesterone, sauna, brief cold shower, then sleep — works together to create optimal conditions for restorative rest. By following this specific timing and protocol, you're setting yourself up for significantly improved sleep quality without triggering unwanted metabolic responses that could interfere with your rest.

While sleepmaxxing has raised awareness about sleep habits and motivated more people to improve their sleep hygiene, it does come with downsides if approached incorrectly. One of the primary concerns is the risk of developing an unhealthy obsession with sleep optimization, known as orthosomnia. Constantly monitoring and analyzing your sleep data could create a cycle of worry and frustration, especially when the numbers fall short of the unrealistic expectations often portrayed on social media. This fixation on achieving the perfect sleep metrics turns what should be a natural, relaxing process into a source of stress and pressure, and ironically leads to increased anxiety and sleep disturbances. Moreover, this viral trend has commercialized sleep, shifting the focus from genuine wellness to consumerism. It's easy to get swept up in the one-size-fits-all solutions

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frequently promoted within sleepmaxxing communities, but keep in mind that there are effective lifestyle strategies to improve your sleep without spending a dime. Instead of fixating on trends and numbers, which is counterproductive, prioritize your overall wellness and adopt a holistic approach to sleep. Remember, these tips are meant for sustainable, long-term improvement rather than short-term gains. Striving for perfection undermines the goal of creating lasting, healthy sleep habits. Ultimately, identifying and addressing what's causing your sleep issues is key to achieving a restful night.

If you're feeling overwhelmed by sleepmaxxing trends, there's no need to worry. Improving your sleep doesn't require fancy devices or strict tracking methods. By focusing on holistic and sustainable practices, you will create healthy sleep habits that last. Below are additional strategies that will help you fall asleep faster and enjoy deeper, more restorative sleep: Try Emotional Freedom Techniques (EFT) — This technique is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture for more than 5,000 years to treat physical and emotional ailments, but without the invasiveness of needles. It's highly effective in reducing stress and promoting relaxation. Check out the video below for basic steps on how to do EFT for relaxation and destressing. Turn your bedroom into an oasis for sleep — The only two activities that won't significantly disrupt your slumber are reading and intimate relations with your partner. Activities like work, using computers, checking your phone or watching TV will reduce the quality of your sleep. Reduce any noisy interruptions from pets or outdoor activities. You might even want to consider removing your pet from the bedroom if it disrupts your sleep.

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Establish a soothing pre-bedtime routine — Humans are creatures of habit. When you establish a soothing bedtime routine, you're more likely to fall asleep easily. Activities such as a warm bath, reading a good book or relaxation exercises will help you fall asleep easier. If you have trouble falling asleep at night, it's better to leave the bedroom and read quietly than to try even harder to fall asleep. I would strongly recommend using blue- blocking glasses if you do this to prevent your reading light from further depressing your melatonin production. Keep a consistent schedule — When you go to bed and wake up at the same times, your body becomes accustomed to the routine. This helps regulate your circadian clock, so you fall asleep and stay asleep all night. Follow this routine even on weekends. Eliminate EMFs in your bedroom — EMFs disrupt your pineal gland and the production of melatonin and serotonin, and have other negative effects. To reduce your EMF exposure, consider unplugging electronic devices as well as your Wi-Fi before bedtime. Some experts even recommend pulling your circuit breaker before going to bed to kill all the power in your house. Exercise daily — Your body thrives on exercise and movement. It reduces your risk of cardiovascular disease and metabolic disorders. Exercise will help you get to sleep more easily and sleep more soundly. However, your body also releases cortisol during exercise, which reduces your melatonin secretion. Exercise at least three hours before bed, and earlier if you can. Keep your room cool — The optimal temperature for sleeping is between 60 and 68 degrees Fahrenheit. If your room is cooler or warmer, you will have a more restless night's sleep. During sleep your body's core temperature drops to the lowest level during a 24-hour period. The cooler your room is, the more conducive it is to your body's natural drop in temperature. Sleep naked — Sleeping naked will help keep you cooler, and provides a number of other health benefits besides improving your chances of a good night's sleep. Evaluate your mattress and pillow — You'll experience more restful sleep when your mattress and pillows are comfortable and supportive. You'll want to consider replacing your mattress after nine or 10 years, the average life expectancy of a good- quality mattress.

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Sleepmaxxing — Will This Viral TikTok Trend Help or Hinder Your Sleep?

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