Key TakeawaysThe TikTok trend of “sleepmaxxing” encourages sleep optimization, but experts warn that this focus can contribute to sleep anxiety.While certain sleep aids like white noise machines might improve rest, research on many popular sleep hacks, such as intermittent melatonin use, remains inconclusive.Experts advise sticking to simple, proven sleep habits, like maintaining a consistent sleep schedule and creating a relaxing sleep environment.

Key Takeaways

The TikTok trend of “sleepmaxxing” encourages sleep optimization, but experts warn that this focus can contribute to sleep anxiety.While certain sleep aids like white noise machines might improve rest, research on many popular sleep hacks, such as intermittent melatonin use, remains inconclusive.Experts advise sticking to simple, proven sleep habits, like maintaining a consistent sleep schedule and creating a relaxing sleep environment.

Sleep trends are all the rage on TikTok, where creators share numerous “hacks” for better rest. These methods vary widely, including mouth taping to encourage nose breathing, using nostril expanders, taking supplements, and investing in sleep-tracking devices like an Oura ring.

Now, TikTok has coined the term “sleepmaxxing” to describe this collective obsession with sleep optimization, but experts say the practice is often counterproductive.

The sleepmaxxing trend presents many hacks as cure-alls for sleep issues, including:

“If any of these things really worked, I’d be the first to take them myself,”Nitun Verma, MD, a spokesperson for the American Academy of Sleep Medicine, told Verywell.

Some practices, like using a white noise machine to drown out distracting noises, may help improve sleep. However, research on the effectiveness of many sleep hacks—such as intermittent melatonin use—has been inconclusive. And not everyone finds them relaxing or useful for sleep, experts say. For example, many people find having materials on their face, like the remnants of a skincare mask, to be distracting.

Why a Good Night’s Sleep Is Important for Your Health

The Fixation on Optimizing Sleep

Sleepmaxxing could lead to orthosomnia, a term researchers use to describe an obsessive focus on achieving perfect sleep.

While some sleep hacks can help you wind down, your brain may start to perceive them as necessary for sleep, which can end up disrupting your ability to fall or stay asleep.

“It comes down to intent. If the intent is‘I am doing this because I need these interventions in order to sleep,’they’re no longer useful,” saidEllen Wermter, FNP, DBSM, a nurse practitioner and behavioral sleep medicine specialist with the Society of Behavioral Sleep Medicine

For example, if you believe you need a specific skincare routine in order to fall asleep, it may create anxiety around falling asleep. But if the routine makes you feel relaxed, it could very well help your body slip into sleep mode.

How to Improve Your Sleep Habits

How to Maintain a Healthy Sleep Routine

Experts emphasize that occasional sleep disruptions or alerts from sleep trackers aren’t a reason to panic or change your routine.

“If you’re functioning well and living well, don’t pay attention to a device that’s telling you your sleep isn’t 100% perfect,”Thomas Tolbert, MD, a pulmonary medicine and sleep medicine physician at Mount Sinai, told Verywell.

The fundamentals for getting restful sleep are simple:

“Anytime you’re doing these basics on a regular basis and you’re still finding yourself not able to function during the day—if you still regularly feel the urge to fall asleep [during the day]—those are signs that you might want to seek a consultation,” saidJoseph Dzierzewski, PhD, vice president of research and scientific affairs at the National Sleep Foundation.

What This Means For YouTrendy sleep hacks may seem appealing, but they often provide little benefit and can even increase anxiety around sleep. Focus on basic sleep strategies like a consistent bedtime, a comfortable sleep space, and limiting screen time before bed. If you continue to struggle with daytime sleepiness or disrupted sleep despite following these habits, consider consulting a healthcare professional for further evaluation.

What This Means For You

Trendy sleep hacks may seem appealing, but they often provide little benefit and can even increase anxiety around sleep. Focus on basic sleep strategies like a consistent bedtime, a comfortable sleep space, and limiting screen time before bed. If you continue to struggle with daytime sleepiness or disrupted sleep despite following these habits, consider consulting a healthcare professional for further evaluation.

2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jahrami H, Trabelsi K, Vitiello MV, BaHammam AS.The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me.Nat Sci Sleep. 2023;15:13-15. doi:10.2147/NSS.S402694Centers for Disease Control and Prevention.About sleep.

2 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jahrami H, Trabelsi K, Vitiello MV, BaHammam AS.The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me.Nat Sci Sleep. 2023;15:13-15. doi:10.2147/NSS.S402694Centers for Disease Control and Prevention.About sleep.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Jahrami H, Trabelsi K, Vitiello MV, BaHammam AS.The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me.Nat Sci Sleep. 2023;15:13-15. doi:10.2147/NSS.S402694Centers for Disease Control and Prevention.About sleep.

Jahrami H, Trabelsi K, Vitiello MV, BaHammam AS.The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me.Nat Sci Sleep. 2023;15:13-15. doi:10.2147/NSS.S402694

Centers for Disease Control and Prevention.About sleep.

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