People who have trouble sleeping will go to great lengths and do practically anything to achieve a good night’s rest.
It’s why sleep tips consistently go viral, from magnesium supplements and Sleepy Girl Mocktails to pre-bedtime sauna blankets and ayurveda.
But Gen Zers have now spearheaded the charge to find quality Zzz’s by creating the Sleepmaxxing trend on TikTok. This collection of nearly 100 million videos explores any and all ways to sleep better, from the tried and true to old wives’ tales and the utterly bizarre (looking at you, banana peel tea).
Since desperation can make believers out of nearly anything, social media is not the best source for sleep advice. But are there hidden gems in the viral mix?
We consulted two sleep professionals for their expert take on all things Sleepmaxxing and asked them to review some of the most popular uploads to determine whether or not they have any merit.
Putting Sleepmaxxing Videos To the Test
While many Sleepmaxxing videos are chock-full of unsubstantiated claims, misinformation and clickbait-y fluff, some effective tips can be gleaned from the robustly populated hashtag.
To review, we spoke with Dr. Angela Holliday-Bell, a physician, certified clinical sleep health specialist and CEO of The Solution Is Sleep, and Shelby Harris, a licensed clinical psychologist specializing in sleep, and author of “The Women’s Guide to Overcoming Insomnia.”
While they identified some as worth exploring, both assert that it’s best to work with a professional to improve your sleep. “I think it’s always the best idea to get your advice and recommendations from credible sources such as your medical provider,” says Holliday-Bell.
Basic efforts to improve sleep hygiene are A-OK, Harris adds, though she is quick to point out that these should only be a baseline for optimizing sleep. “It won’t generally fix chronic insomnia and definitely won’t help apnea, the two most common sleep disorders.”
Sleepmaxxing Tips To Try:
Here are a handful that Holliday-Bell and Harris have flagged as potentially beneficial:
Sleeping in a cold room: “60 to 67 degrees Fahrenheit is a great recommendation,” says Holliday-Bell. “Your body temperature has to decrease by one to two degrees in order to transition to and maintain sleep.”
Cutting off liquids a couple of hours before bedtime: “This can be helpful as well,” Holliday-Bell adds, as it limits the likelihood of waking to use the restroom—a common sleep disruptor.
Dietary Additions: While alleged sleep-inducing foods and beverages such as kiwi and the aforementioned Sleepy Girl Mocktail may be effective for some, results will vary by person. “It’s OK to try and see if it works for you,” says Holliday-Bell, but be mindful of consuming anything in excess, especially close to bedtime.
Sleepmaxxing Tips To Avoid:
There are many dodgy—and sometimes even dangerous—tips online. It’s worth vetting anything you see with a medical professional. “This is especially [true] with any advice related to supplements or things that could possibly cause harm,” stresses Holliday-Bell.
Mouth taping: “Don’t mouth tape unless you’ve been fully evaluated,” warns Harris. “So many people with sleep apnea try to mouth tape without realizing they have apnea, or thinking it is a treatment for it, and that’s not true. It can actually worsen apnea in some people.”
Magnesium supplements: “Magnesium isn’t a sleep aid,” says Harris. “It can help to relax you a bit, but the vast majority of people don’t find it particularly solves their sleep issues. And it can cause GI issues for some people.”
Bedrotting: The comically yet appropriately named act is when participants spend an entire day or even a weekend in bed to watch TV, scroll through social media and cope with the anxieties of everyday life. “This can actually harm your sleep because you are spending so much time in bed awake that your brain may start connecting your bed with being awake, rather than asleep,” Holliday-Bell says. “That can throw off your ability to fall or stay asleep at night.”
Why It’s Harmful To Stress Over Sleep
It’s human nature to seek quick fixes for more complex issues, which is why social media hacks and tips spread like wildfire. But for most of us who experience chronic bouts of sleeplessness, this pressure to find a cure can be a recipe for disaster or, at the very least, inevitable failure.
“Sleep is a passive process,” reminds Holliday-Bell. “If you are putting too much effort into falling and staying asleep or putting too much pressure on yourself to get the perfect sleep, it can actually do more harm than good.”
“The culture of optimization of sleep has given many people an unrealistic viewpoint of what normal sleep looks like,” adds Harris. “It is normal to have some individual variation night to night. Even a night or two here and there of poor sleep isn’t indicative of a problem. If you’re concerned, ask a sleep specialist. Effort and rigidity around sleep can worsen sleep for many people.”
To Sleepmaxx or Not To Sleepmaxx
While it’s always admirable to strive for better sleep, it’s prudent to trial and error with caution.
Ultimately, incorporating a few Sleepmaxxing tips into your nightly routine shouldn’t have a negative effect on your overall sleep quality. They may even be beneficial, if only temporarily.
“Try something, if you want, for a week,” Harris recommends. “If that doesn’t help, then see an actual licensed professional who can see what the actual issue is and help you. There are so many trends out there that actually only worsen those who have insomnia.”
However, if restless nights are significantly impacting your relationships, work and overall quality of life, it’s time to put the cell phone on sleep mode and consult a sleep professional. Medical providers like Holliday-Bell and Harris have spent many years training to diagnose issues at the source. It’s in your best interest to tap into their expertise and create a plan that will lead to glorious snoozes without all of the viral gimmicks.
