Essentially, sleepmaxxing involves optimising your sleep hygiene to ensure each snooze session is as restorative as possible.
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If you’ve scrolled through TikTok lately (no judgment, we all do it), you’ve probably seen the rise of quirky sleep routines.
From “mouth-taping” to sipping sleepy mocktails, people are diving headfirst into what’s now dubbed sleepmaxxing. It’s being hailed as the ultimate hack to level up your REM sleep and wake up feeling like a million bucks.
Based on several studies, South Korea and Japan are considered among the most sleep-deprived countries globally.
Closer to home in South Africa, sleep deprivation is just as prevalent, with studies suggesting that over 30% of adults report poor sleep quality, according to the South African Society of Sleep Medicine (SASSM).
What is sleepmaxxing?
At its core, sleepmaxxing is about optimising your sleep hygiene to make sure every snooze session is as restorative as possible.
Think of it as the “biohacking” of bedtime. The idea is to tweak your lifestyle and nighttime routine to maximize the quality of your sleep and, in turn, level up your physical and mental health.
Some of the TikTok-approved hacks include:
What’s messing with your sleep, anyway?
If you’re tossing and turning at night, there’s likely a culprit or several. According to sleep research, poor sleep is often linked to stress, inconsistent schedules, and lifestyle habits.
Here’s a breakdown of the most common sleep saboteurs:
Screen time before bed: Scrolling on your phone or bingeing Netflix right before bed exposes you to blue light, which tricks your brain into thinking it’s daytime. That means less melatonin (your sleep hormone) and more sleepless nights.
Heavy meals or late-night snacks: Having a heavy dinner before hitting the sack forces your digestive system to work overtime, leaving you feeling uncomfortable. Opt for a lighter meal earlier in the evening instead.
Caffeine and alcohol: While that post-dinner glass of wine might feel relaxing, alcohol is a sneaky sleep disruptor. It might help you fall asleep faster, but it messes with your REM cycles later in the night. As for caffeine? We all know how that story ends.
Stress and anxiety: South Africans are no strangers to stress, with load-shedding, escalating living costs, and work pressures keeping us up at night. Stress activates your sympathetic nervous system (aka your fight-or-flight response), making it harder for your body to wind down.
Inconsistent sleep schedule: Your body loves a routine. If you’re going to bed at midnight one night and 9 PM the next, your internal clock (circadian rhythm) can’t keep up, leading to fragmented sleep.
Can sleepmaxxing help?
The short answer is: it depends. While some aspects of sleepmaxxing are rooted in science, others might just be wellness gimmicks dressed up as solutions. For starters, the basics of good sleep hygiene are non-negotiable.
Studies on sleep hygiene emphasise that consistent sleep schedules, a dark and quiet sleep environment, and limiting screen time are the real MVPs of better sleep.
Some of the trends, like magnesium supplementation or focusing on nasal breathing, do have scientific backing.
Magnesium, for example, has been shown to promote relaxation and improve sleep quality in people with deficiencies. But she warns against taking extreme measures without consulting a healthcare professional.
Practical sleepmaxxing tips that actually work
If you’re intrigued by sleepmaxxing but not ready to dive into the deep end of TikTok trends, here’s how to start:
Stick to a sleep schedule
Go to bed and wake up at the same time every day even on weekends. This trains your body to fall asleep faster and stay asleep longer. Create a bedtime ritual. Whether it’s reading a book, meditating, or sipping on chamomile tea, a calming pre-sleep routine signals to your brain that it’s time to wind down.
Ditch the blue light
Switch off your devices at least an hour before bed, or use blue-light-blocking glasses if you can’t resist that last Instagram scroll.
Upgrade your sleep environment
Invest in blackout curtains, a supportive mattress, and a good-quality pillow. Your bedroom should be your sanctuary.
Watch what you eat (and drink)
Avoid caffeine after 2pm and skip the heavy meals late at night. Instead, try a light snack like a banana or some almonds if you’re peckish.
Is sleepmaxxing worth the hype?
At its core, sleepmaxxing is a catchy way to remind us of something we already know: sleep is crucial for our health and well-being. While some of the TikTok trends may feel excessive, the movement does shine a light on how important it is to prioritise rest in our hustle culture.