Tired of tossing and turning? Sleepmaxxing is all about unlocking the full benefits of quality sleep. Here’s how to do it right.
Restless nights are nothing new to you. Tossing and turning in bed for at least an hour before falling asleep every night has become a routine. The next day, you wake up feeling groggy, and your dark under-eye circles refuse to budge.
Sleep, as important as it is, is often sacrificed in favour of productivity, socialising, or entertainment in today’s fast-paced world. However, a growing movement on TikTok known as sleepmaxxing is changing the way we approach rest. Sleepmaxxing is the practice of optimising sleep to achieve maximum health benefits.
Why Does Sleep Matter?
Sleep is essential for almost every aspect of health. Each stage of the sleep cycle plays a crucial role in:
- Enhancing cognitive functions such as improving focus, memory, learning, and problem-solving skills.
- Boosting physical recovery, such as muscle repair during deep sleep.
- Regulating emotions, as poor sleep is linked to increased stress, anxiety, and depression.
- Promoting a stronger immune system for better overall health.
- Ensuring good metabolic health, as insufficient sleep can lead to weight gain and a higher risk of diabetes.
How to Sleepmaxx?
Sleepmaxxing goes beyond just getting more sleep. It is about getting better, deeper, and more restorative sleep to unlock its health benefits.
Regulating the circadian rhythm
The body has a built-in biological clock that regulates sleep-wake cycles. Aligning your lifestyle with the circadian rhythm can greatly improve sleep quality.
- Wake up and go to sleep at the same time daily, even on weekends.
- Get natural sunlight exposure in the morning to regulate melatonin production.
- Dim the lights in the evening to allow your body to wind down.
- Avoid caffeine and alcohol for at least 6 hours before bedtime.
- Refrain from engaging in high-intensity exercises before bedtime.
Optimising your sleep environment
Creating an ideal sleep environment is the key to sleepmaxxing.
- Keep the room cool (preferably around 16–19°C).
- Eliminate noise and light by using blackout curtains and white noise machines if necessary.
- Invest in a high-quality mattress and pillow that provide proper spinal alignment.
Practising healthy pre-sleep routines
A structured bedtime routine signals your brain to relax and prepare to sleep.
- Reduce screen exposure at least 45 minutes before bedtime as blue light from devices can suppress melatonin release from the brain.
- Try relaxation techniques such as meditation, deep breathing, or reading a physical book.
Taking supplements or certain foods
Some foods and nutrients can enhance sleep quality.
- Melatonin supplements can be helpful for short-term sleep difficulties, such as jet-lag, at doses ranging from 0.3 – 10mg for adults.
- Consuming sleep-promoting foods such as almonds, walnuts, chamomile tea and kiwi, which contain compounds that aid sleep.
What Should You Not Do
While sleepmaxxing is viral on TikTok, some methods suggested on the social media platform have raised concerns.
Mouth-taping, which forces sleepers to breathe through the nose. This method carries the risk of impaired breathing and choking.
“Taping the mouth of a patient with a nasal obstruction can potentially result in oxygen levels dropping during sleep, which is a condition known as obstructive sleep apnoea (OSA).” Shares ENT specialist Dr Dennis Chua, in a report from The Straits Times.
Some Tiktokers suggest drinking sleep-promoting mocktails containing a concoction of tart cherry juice and magnesium. Excessive magnesium intake can have a laxative effect – not the best thing to get before bed!
Some methods pushed on social media may not be suitable or safe for your condition. Always speak to a healthcare professional like your doctor or pharmacist before trying them out.
Final Thoughts on Sleepmaxxing
Sleepmaxxing can be beneficial if done correctly. As much as getting seven to eight hours of uninterrupted sleep is ideal, it is important not to stress yourself to “sleepmaxx”. In a twist of irony, the anxiety of getting sufficient and quality sleep can disrupt your ability to sleep.
Just remember these simple ways to sleep:
- Maintain consistent sleeping and waking times.
- Keep the bedroom dark and cosy.
- Limit screen time, caffeine and alcohol before bedtime.
Now, goodnight and sweet dreams!
References
- Sleepmaxxing is the newest wellness trend—but does it actually work? National Geographic. Updated: 24 January 2025. https://www.nationalgeographic.com/science/article/does-sleepmaxxing-work
- What Happens When You Sleep: Journey Through the Sleep Stages. Medical Channel Asia. Updated: 8 January 2025. https://medicalchannelasia.com/what-happens-when-you-sleep-journey-through-the-sleep-stages/
- Sleepmaxxing: How TikTok’s Wellness Trend Can (And Can’t) Help You Sleep. Healthline. Updated: 30 September 2024. https://www.healthline.com/health-news/sleepmaxxing-tiktok-trend#What-can-help-you-sleep-better
- White Noise and Ambient Sounds: Lullabies for Better Sleep. Medical Channel Asia. Updated: 17 December 2024. https://medicalchannelasia.com/white-noise-and-ambient-sounds-lullabies-for-better-sleep/
- Sleep Your Way to a Pain-Free Back. Medical Channel Asia. Updated: 1 October 2024. https://medicalchannelasia.com/sleep-your-way-to-a-pain-free-back/
- https://sg.iherb.com/pr/now-foods-melatonin-3-mg-180-veg-capsules/328
- Melatonin 101: Your Essential Guide to Sleep’s Natural Aid. Medical Channel Asia. Updated: 14 August 2023. https://medicalchannelasia.com/melatonin-101-your-essential-guide-to-sleeps-natural-aid/
- The 9 Best Foods and Drinks to Have Before Bed. Healthline. Updated: 17 January 2024. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
