Sleepmaxxing Explained: A Fad or a Fix for Sleepless Nights

Can you remember your last good, long night of sleep? As we age, our sleep quality can dwindle. If it's been a while since you slept well, you may be searching for tips on how to rediscover that elusive rest. Recently, a new sleep remedy has surged in popularity: sleepmaxxing. 

Sleepmaxxing describes a new health craze that puts extra focus on a long list of techniques to get better sleep. While plenty of methods can improve your snoozing, sleepmaxxing results remain somewhat anecdotal, and the practice isn't well-known in the medical world.  

But even though sleepmaxxing may be a temporary fad that's big on TikTok and other social media channels, it can still offer some helpful sleep solutions. We all need enough good quality sleep to function at our best. I'll explain how sleepmaxxing works and share insights from sleep experts on how you can apply some of these techniques to boost your nightly sleep.

"The term 'sleepmaxxing' refers to optimizing sleep quality and quantity," says David Rosen, M.D., sleep specialist and medical director at Complete Sleep. Depending on where you look, sleepmaxxing suggestions can vary. But overall, according to Harvard Health, sleepmaxxing promoters recommend these sleep strategies: 

• Keep your bedroom cool and dark. 
• Don’t drink too much fluid before bed. 
• Tape your mouth shut while you sleep. 
• Use a white noise machine to block out sudden noises. 
• Remove caffeine from your diet. 
• Don’t set a morning alarm. 
• Shower one hour before bed. 
• Eat kiwis before bedtime. 
• Take magnesium and melatonin 
• Sleep with weighted blankets. 
• Get at least 30 minutes of sunlight during the day. 
• Meditate for 30 minutes daily. 

A few of these tips may sound familiar, while others might strike you as odd and random. Some have been proven effective through research, but others have no scientific backing. 

Even though sleepmaxxing is not a medical term, some of its practices may hold value. "For adults over 50, a personalized approach to sleep optimization is definitely beneficial," Rosen says. 

Although sleepmaxxing hasn't been researched yet as a practice, plenty of its recommendations have. Good sleep habits have been termed "sleep hygiene," and studies have shown these habits can help you get not only more sleep, but better quality rest.  

Unlike sleep hygiene, sleepmaxxing, with all its additional recommendations, may not offer the same benefits. "Right out the gate, I have a concern, at least for those with insomnia," says Jessica Fink, a psychotherapist who specializes in sleep, and is a member of the American Academy of Sleep Medicine and the Society of Behavioral Sleep Medicine.  

Sleep effort — trying too hard to sleep — can actually make it more difficult to recover from insomnia, Fink says. Too much sleep effort can lead to sleep anxiety, which defeats the whole purpose of sleepmaxxing.  

So how can you get better sleep? Let's look at how sleep transforms with age, why we still need plenty of it, and how you can optimize your sleep every night through healthy habits. 

Throughout your life, sleep patterns evolve, Rosen says. "Understanding these changes is crucial for maintaining good health in our later years," he adds.  

As we age, says Rosen, several changes occur in our sleep architecture (stages), including: 

• Reduced Deep Sleep: Older adults typically experience less slow-wave (deep) sleep, which is the most restorative phase. 
• More Fragmented Sleep: People over 50 tend to wake up more frequently during the night. 
• Earlier Sleep Timing: The circadian rhythm (internal body clock) often shifts earlier, leading to earlier bedtimes and wake times. 
• Decreased Total Sleep Time: Older adults may sleep 30-60 minutes fewer than younger adults. 
• Increased Sleep Latency: It often takes longer to fall asleep as an older adult. 

Plenty of things can steal your sleep with age, and causes include chronic pain, hormonal changes, frequent urination and sleep disorders. "Health issues, medications and increased sensitivity to noise or discomfort can also play a role in disrupted sleep," says Raj Dasgupta, M.D., sleep researcher and chief medical advisor for Sleepopolis. 

People over 50 need the same amount of sleep as all adults: seven to nine hours a night. Sleep helps every system in your body work well: your heart, circulation, metabolism, breathing and immune system. 

"Quality sleep becomes more elusive [for older adults], yet remains essential for cognitive function, mood regulation and physical health," Rosen says. "Poor sleep in older adults is linked to increased risk of falls, cognitive decline, and various chronic conditions. But optimized sleep can significantly improve quality of life and functional independence." 

While all the experts I spoke to cautioned against a hypervigilant sleepmaxxing plan, they agreed some aspects can improve sleep. "For people over 50, a balanced approach — good sleep habits, consistency and prioritizing overall health — is more effective than trying to hack every aspect of sleep," Dasgupta says.

Some sleepmaxxing habits recommended by experts, include: 

Set Your Sleep Schedule. Go to bed and get up at the same time every day, even on weekends, which helps direct your circadian rhythm. Focus on waking up with a consistent alarm, says Fink, who adds, "Going to bed at the same time every night is less critical than getting up at the same time every morning."  

Use Sunlight Strategically. Exposing yourself to sunlight during the day can also regulate your circadian rhythm, says Rosen. "Some use an artificial light box that mimics the spectrum of light from the sun, but it's advisable to speak with a health care provider before doing that." 

Try Relaxation and Mindfulness. Mindfulness and relaxation techniques like deep breathing and body scan meditation can help ease sleep anxiety and prepare you for bedtime. "A relaxing nighttime routine — whether that's reading, stretching or listening to calming music — can also help signal to the body that it's time to wind down," Dasgupta says. 

Make Your Sleep Space Irresistible. As sleep changes with age, temperature control, noise reduction and comfortable bedding become increasingly important, says Rosen. The best temperature for sleep ranges from 68 to 77 degrees Fahrenheit, so you may need to experiment to find your sweet spot. 

Exercise Every Day. When you stay active during the day, you'll sleep better at night. You don't have to run a marathon every day — even a short daily walk can improve your snoozing. For best results, don't exercise too close to bedtime, though, Rosen says. 

Avoid Sleep Disruptors. Alcohol, caffeine, nicotine and large meals all interfere with your sleep drive, so limit these close to bedtime. Electronics can also interfere with sleep by confusing your internal body clock, so it's best to limit screen time in the hour or two before bed, Rosen says.  

All the other tips you may see associated with sleepmaxxing should come with plenty of wariness. For example, some sleepmaxxers suggest sleep restriction, which can be challenging for older adults who already experience reduced total sleep time, Rosen says.  

Also, be careful not to depend too much on technology for good sleep. "Over-relying on supplements, gadgets or extreme biohacks can do more harm than good if they create unrealistic expectations," Dasgupta says. 

If you adopt good sleep habits and still can't seem to get enough good sleep, it may be time to speak with your health care provider. Some sleep disorders, like sleep apnea and insomnia, don't respond to good sleep hygiene alone, and your provider can help you find a treatment tailored to your needs. 

Above all, try not to worry too much about sleep — everyone experiences a bad night occasionally. Try these tips for better rest but never hesitate to ask for help. You deserve the best sleep you can get! 

Abby McCoy is an RN of 16 years who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She has practiced nursing all over the world, from San Fransisco, CA, to Tharaka, Kenya. Read More