Why I Don’t Recommend the “Sleepmaxxing” Trend

Written By Luisa Palloni

If you’re on TikTok, chances are you’ve heard about sleepmaxxing. For those not on TikTok, this trend has been getting a lot of attention in the popular press. Sleepmaxxing refers to the process of going to extreme lengths to get the “perfect” night of sleep.

Trying different strategies to get a good night of sleep isn’t a new concept, and it can be helpful under the right circumstances. However, sleepmaxxers often take this to idea to a potentially unhealthy extreme. They document every detail of their extensive bedtime rituals on social media, and some use their platform to promote products that they say help maximize their sleep. This can include things like taping their mouths shut, wearing chin straps to encourage breathing through the nose, and promoting certain mattress brands, weighted blankets, or pillow sprays. Some sleepmaxxers even market nighttime “sleep cocktails” or recommend specific teas or supplements that they say can help sleep (often without rigorous research to support the effectiveness of their suggestions).

We all want to sleep well, and most of us have tried different things to help us sleep. So what’s the problem with sleepmaxxing? When we go from practicing good sleep hygiene to becoming hyper-focused on our sleep, this can easily backfire. Trying too hard to get a good night of sleep can increase sleep-related anxiety and actually harm our ability to get some shut eye. In behavioral sleep medicine, this is referred to as sleep effort. And sometimes, sleep effort can lead to insomnia.

One example of sleep effort that has become increasingly popular is the use of wearable devices - such as the Oura Ring or Fitbit - to gather data on sleep and inform decisions on how to improve sleep. For some people, this increased focus on sleeping longer or more efficiently results in the development of poor sleep habits such as getting into bed earlier and lying in bed longer. These habits can actually harm your sleep; the clinical term, orthosomnia, is used by sleep clinicians to describe the phenomenon where insomnia is either created or made worse from the use of sleep trackers. Sleep trackers aren't problematic for everyone, and they can be a useful tool for people who don’t have insomnia but need help prioritizing their sleep. However, if you're already having difficulty sleeping and are prone to anxiety, it may be worth considering whether these devices will be more helpful or harmful for you.

Let’s think about how it might look for sleep effort to worsen sleep problems. Imagine you spend time creating the ideal bedroom environment and bedtime routine to get yourself ready for the perfect night of sleep. You lie down in bed, close your eyes, and start to wonder how long it will take to fall asleep. Every minute that goes by feels like a minute of sleep wasted. You feel frustrated that it isn’t working yet, and you start to worry about how this will affect you the next day. You suddenly feel wide awake and your mind begins to race. “Why can’t I sleep?” you might think. “I should be tired!”. You might even start to notice things that typically wouldn’t bother you such as a light from your phone charger, movement from a bed partner, or a scratchy tag on your pajamas. Your focus on sleep, and the potential negative consequences of losing sleep, has caused an increase in emotional and physiological arousal, making it harder to relax enough to actually fall asleep.

This doesn’t mean you shouldn’t consider basic sleep hygiene recommendations like white noise or following a consistent sleep schedule. These can be helpful! What you should avoid is putting too much pressure on yourself to get the perfect night of sleep. As I often tell my clients, nobody gets to sleep faster by trying harder.

“The reality is that we don’t have control over our sleep. Like breathing, it’s a natural process that will occur when your body is ready for it.”

When you think too hard about sleep, it disrupts what should be an easy, natural process. The reality is that we don’t have control over our sleep. Like breathing, it will occur when your body is ready for it. Rather than searching for the perfect formula for better sleep, it’s best to let go, relax, and let sleep come naturally. Try asking a so called “good sleeper” how they fall asleep at night. They probably wont be able to give you a good answer. Good sleepers typically don’t need to exert any effort to fall asleep. But for many of us, sleep doesn’t come easily. So how can we get better sleep without overthinking it?

Three ways to improve sleep without increasing sleep-related stress:

  1. Only get into bed when you are tired. You may need to stay up a little later than you’re used to, but waiting until you’re tired will help you avoid lying wide awake in bed for long periods of time. This extended time in bed can lead to conditioned wakefulness. You can’t will yourself to sleep, so listen to your body and get to bed when you’re ready.

  2. Practice basic sleep hygiene as a part of your regular routine. Though it generally isn’t a quick fix, good sleep hygiene can help set the stage for a restful night. Maintain a consistent sleep schedule, limit alcohol before bed, get plenty of light exposure in the morning, and sleep in a cool and dark room at night. Despite what sleepmaxxers say, most people don’t need elaborate routines or expensive products to help them sleep.

  3. Challenge your fears about not getting a good night of sleep. While difficult nights may be uncomfortable, you will be okay. In fact, a night of disrupted sleep may help you feel sleepy enough to have a better sleep the next night. Once you shift your mindset and accept that a bad night isn’t a big deal, you are much less likely to experience anxiety and frustration about lost sleep, and more likely to be able to relax and drift off.

Sleep is a billion dollar industry. Companies selling bedding, sleep supplements, wearable trackers, etc. will do everything they can to convince people that their product is exactly what you need to get a good night of sleep. Social media influencers often partner with these companies, profiting from sales of products they promote. Some of these products can be helpful for certain people, but they are unnecessary for most and will not cure chronic insomnia.

If you think you have insomnia and are finding it too difficult to manage it on your own, consider contacting a sleep specialist who is trained in Cognitive Behavioral Therapy for Insomnia (CBT-I). They can help you gradually let go of unproductive thoughts about sleep, reduce anxiety around sleep, and make behavioral changes that can lead to longer, more restful sleep.

Disclaimer: This blog is for informational purposes only and is not intended as a substitute for professional therapy, diagnosis, or treatment. The content provided is meant to offer general information and should not be used as a replacement for individualized care from a licensed mental health professional. If you are in need of support, please seek assistance from a qualified therapist or healthcare provider.

References:

Luisa Palloni
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