"I can’t recall the last time I got a full eight glorious hours of beauty rest. Blame it on my light-sleeper chronotype, my attached toddler (not complaining, I secretly love it), or my ruminating thoughts; I’m the perfect customer (or sucker) for the $585 billion (yes, billion with a “B”) sleep economy, which encompasses everything from mattresses to wearable devices to supplements. Leave it to TikTok to prey on the sleep-deprived (39 percent of adults in the U.S. experience insufficient sleep) with its latest viral trend dubbed “sleepmaxxing,” a catch-all term to describe any trick of the trade meant to get you to sleep faster, longer, and better.
panic packing? I don't know her.
You’re probably familiar, if for no other reason than from your favorite wellness influencer. Picture this: You’re under a weighted blanket, basking in red light while knocking back a sleepy girl mocktail before putting on your mouth tape as a white noise machine hums in the background. Head spinning? Same. While we love a good biohack, my hot take is that sleepmaxxing is just another ploy to influence the millions of sleep-deprived Americans to open their wallets and spend whatever it takes to get a good night’s sleep. And experts may agree. Ahead, experts unpack sleepmaxxing and why it may not be the solution to our sleep woes.
What is Sleepmaxxing?
“Sleepmaxxing is an emerging online trend where people go to extreme lengths to optimize their sleep, often using intense biohacking techniques, sleep trackers, and strict regimens to maximize rest,” explained Leah Kaylor, a licensed clinical psychologist specializing in sleep. Similar to other cosmetic and health fads taken to excessive measures (think: beautymaxxing, sunmaxxing, healthmaxxing, etc.), where online content arguably prioritizes looking good over feeling good, sleepmaxxing is no different. Under the pretense of maximizing sleep, influencers are promoting their dedication to beauty sleep and how they’ve mastered it with high-tech gadgets, pricey supplements, and aesthetically pleasing bedtime rituals. While all of us have a nighttime routine or experiment with a couple of supplements, products, or hacks to increase sleep, sleepmaxxing means doing all the things at once, with the focus on fitting in as many popular sleep trends as possible.
Where Sleepmaxxing Goes Wrong
We know that getting eight hours of sleep is essential for our bodies to function at their best and bears a lot of weight on our mental and physical health. A lack of sleep can have long-term detrimental effects on cognition, cardiovascular health, and weight—even if you eat well and exercise regularly (according to a 2016 study, it takes approximately four days to recover from one hour of lost sleep). I love the emphasis on sleep and how people are prioritizing Zzzs more, but the experts I talked to unanimously said that sleepmaxxing is not the answer, and there are likely more harmful effects than positive ones. Here’s why:
It stems from marketing, not research-backed advice
Sleepmaxxing did not begin from medical professionals’ advice, but as a social media trend typically shared by influencers. According to an alarming 2024 study, the majority of young women in the United States use TikTok to obtain health information, including sleep recommendations. And a more recent survey found that 56 percent of respondents rely on TikTok for wellness and nutrition advice, with one in three citing wellness influencers as their main source of health advice. This increases the chance of misinformation–you may be spending time, money, and energy on practices that are not actually beneficial, and they may even be harmful.
It may cause pressure and stress
The obsession with getting optimal sleep at all costs—taping your face, $100 supplements, sleep trackers, expensive pillows, hair curlers—may only make matters worse. All the extras that are supposed to “perfect” your shuteye can create an unhealthy environment where sleep is no longer about restoring your well-being, but being “perfect.” “[Sleepmaxxing] could lead to orthosomnia (sleep anxiety), which is over-monitoring sleep with apps or wearables that can make people fixate on sleep scores, leading to anxiety that ironically makes it harder to sleep,” Kaylor said. “Having rigid sleep rules such as trying to force an ideal sleep schedule can create unnecessary stress. Some nights of sleep will simply be better than others—don’t force it.”
“Sleep is no longer about restoring your well-being, but being perfect.”
It’s a bandaid solution
Sleepmaxxers tout employing all the sleep hacks at once as cure-alls for quality rest, but all the gadgets and gizmos won’t help if you don’t address the root of your sleep issue(s) in the first place. While some sleep tactics 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. Ellen Wermter, FNP, DBSM, a nurse practitioner and behavioral sleep medicine specialist with the Society of Behavioral Sleep Medicine, told Verywell Health that it comes down to your intention. “If the intent is ‘I am doing this because I need these interventions in order to sleep,’ they’re no longer useful,” she said. In other words, if you believe you need to take melatonin or have the “perfect” mattress, sheets, or pillows just to fall asleep, consider them counterproductive. A 2023 study in The Journal of Sleep Research found that chronic insomnia was associated with a higher use of methods or tricks to fall asleep.
It overcomplicates sleep
While there’s nothing wrong with mouth taping and falling asleep to relaxing sounds (if they make a difference for you and your quality of sleep, great!), sleep is a basic human function, and sleepmaxxing makes it more complex than it needs to be (sometimes defeating its sole purpose). The best tips to improve sleep are actually simple and free:
- Follow a consistent sleep schedule
- Get sunlight first thing in the morning
- Skip caffeine after lunch (and no heavy meals and alcohol close to bedtime)
- Incorporate movement in your day (exercise at the time of day (or night) and intensity that works best for you)
- Keep your sleeping environment cool and dark
- Avoid blue light two to three hours before bed
The key to restful sleep isn’t one-size-fits-all. In addition to getting the recommended number of hours for your age group, a more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day: Is your mood stable? Are your energy levels high enough for you to perform at your job? Do you feel well physically? If so, chances are you’re doing all the right sleep strategies for you and reaching your own personal sleep requirement.
What Sleepmaxxing Hacks Should Be Avoided?
Sleepmaxxing videos may hypnotize you into believing it’s all about prioritizing sleep hygiene or self-care, but Todd Anderson, cofounder of Dream Performance & Recovery, warns not to buy into all that they’re selling. For example:
- Obsessing over sleep trackers: Relying too heavily on tracking devices can lead to unnecessary stress over sleep scores, ultimately making it harder to relax and rest. Plus, they don’t paint the full picture of your sleep.
- Daily use of melatonin: Sleep supplements are not regulated by the FDA and have the potential to contain harmful contaminants. Frequent use of them can disrupt your body’s ability to regulate sleep naturally. Be sure to always consult your doctor before implementing any supplements into your routine.
- Extreme bedtime routines: Overly complicated bedtime routines can cause anxiety (i.e., missing one part of a 10-step routine). A simpler, consistent routine is often more effective.
TL;DR: The Bottom Line
Sleepmaxxing (and the influencers behind it) tells us we need to curate an elaborate pre-bedtime scenario to achieve the elusive good night’s rest. But putting too much pressure on yourself in the process of attempting “perfect sleep” often leads to a contradictory outcome. While we each have unique bodies and sleep needs, sleep is a universal normal physiological state, so look to tried-and-true, evidence-based sleep strategies and how you feel to “max” your sleep, and put the over-the-top sleepmaxxing methods to rest. (But if you continue to experience trouble sleeping, seek a sleep specialist to figure out the root problem behind your sleep issues.)
Experts Consulted
DR. LEAH KAYLOR, PhD
Dr. Leah Kaylor is a licensed clinical psychologist for the Federal Bureau of Investigation, specializing in trauma and sleep.
ELLEN WERMTER, FNP, DBSM
Ellen Wermter is a nurse practitioner and behavioral sleep medicine specialist with the Society of Behavioral Sleep Medicine.
TODD ANDERSON
Todd Anderson is the co-founder of Dream Performance & Recovery and currently working toward a Sleep Psychology PhD.
Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.