What is Sleepmaxxing? 17 Simple Proven Ways To Actually Sleepmaxx
If you always wake up groggy no matter what, then I’m sure you’ve heard of sleepmaxxing and all its dreamy promises. This viral TikTok trend is all about improving the quality and quantity of your sleep to wake up feeling fully refreshed and energized.
But there’s a bit of a catch: some of these hacks and tips work, but others aren’t really backed by science. They may be a bit more hype than help with the potential to be dangerous.
Don’t worry, though, because we’ve done the research for you and come up with 17 tips that will actually work to improve the quantity and quality of your sleep.
What is Sleepmaxxing?
With many of us feeling tired all the time, never getting enough shut-eye, and barely making it through the day, it’s no wonder sleepmaxxing has gone viral. This trend aims to optimize your sleep.
The term sleepmaxxing borrows from another viral term, “looksmaxxing,” which is all about optimizing your looks.
Sleepmaxxing tips from TikTok include everything, from taping your mouth shut, forcing you to breathe through your nose to nasal dilators and even using red light for melatonin production.
These buzzing hacks have made resting a trending topic. However, as much as this is an important aspect of our overall wellness, separating facts from opinions or, worse, dangerous controversial trends is necessary.
The key to quality sleep is not extreme hacks and tips but simple, sustainable habits that will truly improve how well you sleep every night.
Here are all the best, scientifically-proven ways to sleepmaxx your way to better rest!
17 Ways to Sleepmaxx That Actually Work
1. Consistent sleep schedule
If there’s something I know about our bodies, it’s that we thrive on consistency. When it comes to sleep, your internal clock, which is the circadian rhythm, loves a good routine. Learn how to sleep sync and get the best sleep every night.
And by this, I mostly mean going to bed and waking up at the same time every day. Yes, even on weekends, so unfortunately, you have to ditch those Saturday sleep-ins and late-night Netflix binges!
2. Get sunlight in the morning.
Here’s yet another fantastic reason to step outside, grab a coffee in the sun, or just take a short walk every morning!
Sunlight exposure in the morning plays a key role in telling your brain that it’s time to wake up. It reduces melatonin production and boosts the production of the good kind of cortisol. This helps to regulate your internal clock, helping you fall asleep easily at night.
3. Keep your room cool
Did you know that at night, your body temperature will naturally drop to trigger sleep? Well, it’s true.
According to research, sleeping in a warm room will lead to overheating and, consequently, more disruption to deep sleep. That’s why your mornings are always groggy!
So what to do? Try more breathable bedding, set your home thermostat to automatically drop at night, try a cooling fan, or maybe crack the window open.
4. Keep your room dark
To put it plainly, your brain despises light at bedtime.
And by light, I mean bright artificial light that will eventually trick your brain into thinking that it’s still daytime.
This will reduce the production of melatonin, leading to delayed sleep.
To get rid of these artificial lights, I would suggest using blackout curtains, using dim lighting in the evenings before bed, and getting yourself the perfect sleep mask.
5. Avoid blue light at night.
I know how tempting our phones can be. You want to scroll your Tiktok for you page until 3 am. Even when you’re trying to actively avoid using your phone, when that notification rings, you just have to look. You just can’t help yourself.
But trust me, those late-night scrolls are absolutely wrecking your sleep. The blue light from screens significantly suppresses melatonin production, making it harder and harder to sleep.
The best solution to this problem? Unwind with a book or meditation just an hour before bed. Don’t watch TV, don’t use your phone, don’t touch your iPad. In short, learn to digital detox in the evenings.
6. Limit caffeine in the afternoon.
All those 4 pm cups of coffee you sneak in to beat the afternoon slumps are enemy number 1 to the quality and quantity of your sleep.
Coffee can stay in your system for up to 10 hours. The caffeine will reduce deep sleep, and you’ll end up having many nighttime wake-ups.
A better and healthier alternative? Try switching to herbal teas or even a good brisk walk.
7. Exercise, but early in the day
Exercise is great for your health and wellness, including the quality and quantity of your sleep. However, you have to time it right to really sleepmaxx.
Morning workouts are great when it comes to your circadian rhythm. On the other hand, late-night workouts can spike cortisol, leaving you wired when you should be winding down.
This is by no means a sign that you “have” to exercise in the mornings. Not at all. Just avoid exercising 2-3 hours before bed.
8. Take magnesium before bed for sleepmaxxing
Magnesium supplements are great for a whole list of benefits, from improved bone health to relieving muscle cramps. But did you know that this essential mineral is awesome for sleep?
How so? It relaxes your nervous system and boosts GABA, a neurotransmitter that promotes deep and restful sleep.
That being said, you don’t necessarily need the supplements. You can opt to grab a magnesium-rich bedtime snack such as bananas or warm milk an hour or so before bed!
9. Have a wind-down nighttime routine.
We aren’t machines. We can’t go from “go go go” to “sleep mode” like a switch.
Having a good wind-down nighttime routine is important because it trains your brain for sleep, like a signal.
Some nighttime routine habits that do wonders for your sleepmaxxing efforts include dimming your lights, reading a book, an actual physical book, and not a Kindle, or even doing some light meditation.
The secret is to be consistent so that your body recognizes these habits and recognizes it is time for bed.
10. Keep your bed for sleep and intimacy only.
How often do you bring work to your bed, binge-watch that Netflix series, or even doom scroll on social media while snuggling? Don’t even bother answering that. I can take an accurate guess.
Your bed is for two things: sleep and intimacy.
Simply put, using your bed for other activities besides sleep and intimacy can confuse your brain, making it associate your comfy bed with stress rather than rest.
11. Use white or pink noise.
This might just be your next best secret weapon for sleepmaxxing. Total silence sometimes isn’t the answer to getting more quality and quantity of sleep.
A little background noise can go a long way, and that’s where white and pink noises come in.
White noise consists of steady, static-like sounds, while pink noise is softer and nature-like. These mask any disruptions and, according to a study, enhance memory consolidation and slow-wave sleep.
12. Eat sleep-friendly dinner
You really are what you eat, and when it comes to rest, you sleep how you eat.
It’s time to stop with the heavy, greasy meals just before bed cause they’ll often lead to indigestion and discomfort, making it a pain to actually fall and stay asleep.
It is best to also avoid sugary treats because these will spike your blood sugar significantly, disrupting your sleep.
Fear not, though, because there are many healthier and more mindful alternatives like tryptophan, magnesium, or melatonin-rich foods. These include turkey, chicken, bananas, milk, dark chocolate, spinach, avocado, tart cherries, and walnuts, just to name a few.
You can also opt for a relaxing herbal tea like chamomile tea.
13. Try deep breathing and meditation.
With everything going on at work, school, or even home, our nervous systems can run in overdrive. No matter how much you try, you just can’t stop all the thoughts. It is common for most of us to stay up at night because our brain simply refuses to quiet down.
In times like these, we all need a deep breathing and meditation hack that activates your body’s relaxation mode.
14. Avoid alcohol before sleep.
I know how good a glass of wine sounds before bed. After all, it is only one glass. And you’ve had a long day dealing with work, kids, and making dinner. You deserve it. It’s not exactly unhealthy. And so on it goes.
But as much as it might make you a bit drowsy, it’s not so good for both quantity and quality sleep.
Aside from suppressing your REM, alcohol will lead to more nighttime wake-ups as your body metabolizes it. You’ll end up waking up groggy and very far from refreshed.
Instead, sip some relaxing herbal tea.
15. Journal before bed
I can’t stress how absolutely helpful journaling is right before bed. Think of it like a brain dump that helps clear your mental clutter, significantly reducing sleep onset time. From gratitude journaling to writing to-do lists, it shifts your mood and focus from stress to relaxation.
16. Comfortable mattress and pillow
You really, really, and I mean really, need a comfortable mattress and pillow. Otherwise, it is impossible to sleepmaxx and wake up refreshed. In fact, uncomfortable mattresses can cause health issues far beyond lack of quality sleep.
The perfect ones must support your spine and pressure points, effectively reducing pain, improving your sleep quality, and greatly boosting deep sleep. It really is not just luxury; it’s necessary.
17. Wake up without an alarm when possible.
Waking up to a blaring alarm isn’t the best way to start a refreshing and good morning. You need to allow your body to wake up naturally. Try going to bed a little earlier to wake up early, or use gradual wake-up lights. Soothing sounds are also a great option.
Final Thoughts
Great sleep is more than just 8 hours of sleep; it’s about getting quality sleep as well. These tips and hacks on sleepmaxxing might not seem as radical as the ones you’ve probably seen on TikTok, but they work.
Consistently practicing these habits will leave you feeling unstoppable every morning. And best of all, they are simple! All you need to do is make some small tweaks to your habits, and rest assured your body and mind will reward you.
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