Sleepmaxxing: Harmless hype, or a mental health concern?

If you’ve ever spent the night tossing and turning in bed, you know the importance of a good night’s sleep. Stress, endless screen time, and poor sleep habits are leaving many people exhausted. In fact, a recent Gallup poll ^[1] found that 57% of U.S. adults say they’d feel better if they got more sleep. 

The TikTok trend “sleepmaxxing” ^[2] gained popularity as users began sharing various “hacks” to optimize sleep quality and duration. While some sleepmaxxing habits are backed by science, others can be risky, leading to sleep disruptions rather than improvements.

If you’re struggling with sleep, sticking to simple proven habits, making lifestyle changes, and seeking support can be better options than hyperfixating on rest. If you need help learning how to quiet your mind at night or improving your sleep habits, therapy can provide valuable strategies to calm racing thoughts and improve sleep quality.

Can sleepmaxxing benefit your well-being?

When you use science-based tools and tactics, sleepmaxxing can unlock deeper sleep, sharper cognitive function, and better overall health. But remember, quality sleep matters more than how many hours you spend in bed. Deep, restorative rapid-eye-movement (REM) sleep ^[3] provides the most benefit, fueling your body’s recovery and boosting mental clarity.

Some sleepmaxxing approaches proven to be safe and effective include:

• Resetting your internal clock: Your circadian rhythm is your body’s built-in clock that helps regulate your natural sleep-wake cycle. If you’re not getting enough sunlight, have an irregular sleep schedule, deal with chronic stress, or spend too much time on electronic devices before bed, your clock can get out of sync, leaving you feeling exhausted. Resetting your disrupted body clock ^[4] through exposure to sunlight, regular physical activity, and avoiding caffeine, nicotine, and alcohol before bed improves sleep quality. 

• Creating a better sleep environment: If you’re having problems sleeping, sometimes making changes to your bedroom can create a better sleep environment ^[5]. Keep your bedroom dark, using blackout curtains if needed, minimize noise, choose a comfortable mattress, pillow, and sheet set, and keep the temperature in your room between 68 degrees and 77 degrees Fahrenheit ^[6].

• Sticking to a regular sleep schedule: Aim for 7 to 9 hours of sleep each night ^[7], and go to bed and wake up at the same time every day, even on weekends. This can help you regulate your body clock, fall asleep faster, and improve sleep quality.

• Maintaining a bedtime routine: Turn off your screens at least 30 to 60 minutes before bed to help your body wind down. The blue light ^[8] from phones, tablets, and TVs block melatonin, the hormone that makes you sleepy. Swap your electronics for a book, calming music, or a relaxing routine that invites sleep.

While sleepmaxxing emphasizes the importance of prioritizing sleep, some of the hacks lack scientific evidence and can even make your sleep problems worse. 

Some of the more concerning sleepmaxxing practices include:

• Developing an over-reliance on sleep trackers: More people are using sleep trackers, and doctors report more patients are worried about sleep problems ^[9] based on their tracker data. Researchers call this orthosomnia — an unhealthy fixation on “perfect” sleep.

• Using sleep medications without guidance: The American Academy of Sleep Medicine warns that sleeping pills should be used only occasionally ^[10] and aren’t the best solution for long-term insomnia. Over time, sleeping pills can do more harm than good ^[11], leading to dependence, rebound insomnia, brain fog and memory problems. Even worse, they only mask the problem, instead of fixing what’s really keeping you up at night.​​

• Taping your mouth: Although TikTok users claim that taping your mouth shut while sleeping can reduce snoring and improve bad breath, there’s little scientific evidence ^[12] that mouth taping works. Some experts say mouth taping can lead to a variety of issues ^[13], including hampered breathing, disrupted sleep, skin irritation, and soft-tissue damage.

• Using red light therapy: Red light therapy is often hyped by sleepmaxxers as a sleep booster, but research shows it might do the opposite ^[14], making you more alert and even increasing anxiety.

• Forcing an extreme sleep schedule: Some sleepmaxxers swear by extreme sleep schedules like polyphasic sleep ^[15], where rest occurs in short naps over a 24-hour period to boost productivity. Yet research shows that fragmented sleep ^[16] can hurt focus, mood, and overall health, making it harder to function at your best.

What’s behind the urge to obsess over sleep

Over the years, research has consistently shown that regular high-quality sleep is essential for overall health. The amount of sleep we get affects everything from alertness while driving to daytime energy, job performance, and mood. 

On the other hand, sleep deprivation has been linked to serious health issues ^[17], including heart disease, obesity, anxiety, and depression.

As awareness grows, more people are recognizing the importance of prioritizing sleep and seeking tips and strategies to improve their rest. It makes sense that social media trends like this would emerge. But even if these videos are created with the best intentions, it’s important to make sure recommendations are backed by research and consult a sleep expert if you’re unsure. 

Therapy for sleep and mental wellness

Building better sleep habits requires consistency, a sleep-friendly environment, and good lifestyle choices. A therapist can help you to address the underlying causes of your sleep problems, develop coping strategies, and improve your bedtime habits.

Sleep issues may be a sign of an underlying condition, like depression or anxiety. A therapist can help address both issues at the same time. 

Some of the most common treatments for insomnia ^[18] include: 

• Cognitive behavioral therapy for insomnia (CBT-I): This type of CBT involves a six- to eight-week treatment plan that identifies and replaces the thoughts and behaviors that may be interfering with your sleep. It’s also been shown to reduce the risk of depression in patients with insomnia ^[19].

• Relaxation therapy: Consistently using mindfulness activities, like meditation, deep-breathing exercises, and progressive muscle relaxation ^[20] can teach you how to relax and fall asleep faster.

• Eye movement desensitization and reprocessing (EMDR): If trauma is causing nightmares and insomnia, EMDR therapy can help target the root cause and improve sleep. 

In addition, making some lifestyle changes can help too. Regular exercise can support a healthy sleep schedule, but you may want to try this at least five to six hours before bedtime. Stick to a consistent meal schedule and avoid late-night dinners, snacks, alcohol and caffeine before bed. These small shifts can make a big difference in getting a good night’s rest.

Clinician’s take

It’s great when an online trend brings awareness to sleep or wellness. But when we find something online, it’s important to do some fact checking. You might first read some research articles or ask a professional. Then, with this trustworthy information, you can decide whether to try the trend.

Elise Miller, MA, LPC

Clinical reviewer