A new trend is sweeping across TikTok, and it’s not another dance challenge—it’s sleepmaxxing. Part self-care movement, part tech-fueled biohacking, sleepmaxxing is all about optimizing your sleep to get the most rest, recovery, and performance out of every night.
According to Healthline, sleepmaxxing involves using a combination of strategies, gadgets, and lifestyle changes to improve sleep quality. From blackout curtains and melatonin gummies to more extreme tactics like mouth-taping and blue light-blocking sunglasses, the goal is to improve sleep and overall rest. But as with many social media trends, health experts say while there may be some health benefits to these so-called hacks, some may be unhealthy for your nighttime bed routine.
The Rise of Sleep Trackers and Tech.
Many sleepmaxxers swear by sleep-tracking apps and wearables. These tools can offer helpful insights into your habits, highlighting how factors like caffeine, stress, or screen time may be impacting your rest. But experts caution that obsessing over data can backfire. Dr. Rafael Pelayo, a clinical professor in the sleep medicine division at Stanford University told CNN during an interview on March 10, that people shouldn’t rely heavily on what the app says and get anxious about their sleep before they even go to bed. That anxiety alone can disrupt sleep.
There’s also the question of accuracy. Dr. Salim Sunderram added that many consumer-grade trackers don’t actually provide a clear or reliable picture of what’s happening during your sleep. Inaccurate data can lead to unnecessary worry or misguided sleep tweaks which can further disrupt your sleep.
Among the growing arsenal of sleepmaxxing tools, blue-light-blocking glasses have also become a fan favorite. The concept is simple: wear these glasses in the evening to filter out stimulating blue wavelengths emitted by screens and artificial lights, which can disrupt your body’s natural sleep rhythm. Blue light isn’t inherently bad. In fact, during the day, it’s essential. Exposure to blue-enriched light, especially from the sun, plays a key role in syncing our internal clocks to the 24-hour day. This helps regulate not just sleep, but mood, alertness, and hormone levels. Daytime blue light keeps us awake and focused.
The problem arises when that same stimulation creeps into the evening. Watching TV, scrolling through your phone, or working on a laptop before bed can all expose your eyes to blue light, which activates melanopsin-containing cells in the retina. These cells signal the brain to stay alert, tricking it into thinking it’s still daytime just when your body should be winding down.
Blue-light-blocking glasses aim to mitigate this effect. Some sleepmaxxers wear them religiously after sunset, believing they’ll help trigger melatonin release and improve sleep onset and quality. Per Harvard Health Publishing, a 2021 study even hinted that these glasses might be beneficial for people with insomnia.
However, not all experts are convinced. Dr. Steven Lockley, a neuroscientist specializing in sleep and circadian rhythms, notes that while the theory makes sense, the evidence is still limited and not strong enough to recommend these glasses as a universal fix. In short, blue-light blockers might be a helpful tool for some, but they’re not the answer to getting better rest.
Like much of sleepmaxxing, they work best when paired with broader lifestyle changes like eating a healthy diet that supports sleep.
Weighted Blankets, Mouth Taping, and Other Trends.
Not everything in the sleepmaxxing world is tech-based. Weighted blankets, for instance, have gained popularity for their calming effects. Some research supports their use for people dealing with anxiety or insomnia, suggesting they can help users fall asleep faster and feel more rested.
However, one of the more controversial trends is mouth taping—literally taping your mouth shut while sleeping to encourage nasal breathing. While it may reduce snoring or dry mouth in some cases, doctors warn it can be dangerous because it can obstruct breathing. This could be especially dangerous for individuals with obstructive sleep apnea, WebMd notes.
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Should You Try Sleepmaxxing?
There’s nothing wrong with wanting better sleep and many people would benefit from putting more effort into their nightly routine. According to the Centers for Disease Control and Prevention (CDC), adults across the country are sleeping less than the recommended seven to nine hours per night, with many averaging just 5.7 to seven hours of sleep each night. Turning sleep into a competitive or overly engineered process can introduce stress and contribute to health risks associated with lack of sleep.
Experts recommend focusing on evidence-based practices: stick to a consistent bedtime, reduce screen time before bed, limit caffeine late in the day, and create a calm sleep environment. If you’re curious about more advanced strategies, consult with a sleep specialist rather than relying solely on social media.
In the end, sleep should help you feel better and live a healthy life, not become another source of pressure. TikTok trends come and go, but healthy sleep is timeless.
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