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Social media is raising the bar on sleep
Calin Van Paris | Published Dec 10, 2024 | Yoga Journal
Sleep is a competitive sport. At least, that’s how proponents of sleepmaxxing, TikTok’s latest wellness trend, approach the act of rest. As with other “maxxings” (auramaxxing, for example), sleepmaxxing is all about maximizing your routines through a series of strategic lifestyle shifts, transforming wellness into a personal game that one can win by prioritizing self-care.
But how do you define successful sleep? It’s actually quite simple. “A good night’s sleep is all about waking up feeling refreshed and ready to take on the day,” says Shelby Harris, MD, clinical psychologist and behavioral sleep medicine specialist.
For most adults, this translates to six to nine hours of sleep per night, with specific needs varying widely based on factors including age, lifestyle, genetics, overall health, and how well you rest.
“The quality of sleep takes priority over the quantity,” says Nicole Moshfegh, MD, clinical psychologist and author of The Book of Sleep. “Sleep disruptions can prevent you from reaching deep, restorative sleep, which is key to feeling truly rested.”
Moshfegh notes that lack of restful sleep touches every aspect of your life. Aside from putting a damper on your day, lack of sleep can affect your mental and physical health, cognitive function, and behavior (and not for the better). “Sleep and mental health are closely linked in a bidirectional relationship,” explains Moshfegh. “Conditions like depression and anxiety can disrupt sleep, while inadequate rest can worsen or trigger mental health issues.”
Add to that impaired memory and attention (aka brain fog), fatigue, mood swings, a weakened immune system, and the importance of your nightly zzzs becomes as clear as your mind after a full eight hours.
Why You Should Be Sleepmaxxing
While many on TikTok are prioritizing sleep for aesthetic purposes (the “beauty sleep” adage is far from dead), the trend also draws attention to the importance of rest.
According to Moshfegh, adequate sleep reduces inflammation, promotes tissue repair, and regulates hormones along with your emotions. “Prioritizing sleep can significantly reduce the risk of chronic conditions such as diabetes, hypertension, and heart disease,” she says. “It also fortifies emotional resilience, helping you better manage stress, mood swings, and anxiety.”
Although the notion of sleepmaxxing sounds appealing in theory, Moshfegh cautions against taking it too seriously. After all, stressing too much over a rigid routine can get in the way of the natural, restorative process that is a peaceful night of sleep.
6 Ways to Improve Your Sleep Routine
Whether or not you buy into the maxxing hype, bettering your sleep experience is a universal win. And no, you don’t need any mouth tape to get started.
- Adopt a Consistent Routine
Having a regular bedtime may not be the sexiest of prospects, but it is the first step on the way to a regimen that works for you. “Going to bed and waking up at the same time daily, even on weekends, helps regulate your body’s internal clock,” says Harris.
Moshfegh adds that this internal clock, also known as your circadian rhythm, can also be aided by getting 15 minutes of morning sunlight (ideally outdoors althrough a window also works). And while a consistent bedtime is important, don’t force sleep if you’re not sleepy—this is all about listening to your body.
- Create a Sleep-Friendly Environment
Your bedroom is now a sleep sanctuary. “Reserve your bed for sleep (or intimacy) to reinforce the connection between your bed and rest,” recommends Moshfegh. “Keep the room cool (ideally between 64 and 70 degrees Fahrenheit), dark, and quiet.” Also, consider investing in accessories such as blackout curtains, earplugs, even a white noise machine if need be. And make sure that your mattress and pillows are supportive as well as comfy.
- Try Some Relaxation Practices
Your favorite mindfulness practices have a place in your bedtime routine. Harris notes that simple acts, such as deep breathing and light stretching, can help your body unwind, setting you up for better and more restful sleep.
Moshfegh adds that even simple actions like forgoing screens before bed, reading, journaling, taking your time with your nightly routine (self-care, baby), or listening to calming music can help signal to your body that bedtime is near.
- Mind Your P.M. Diet
Caffeine isn’t the only culprit. Those late-night indulgences enjoyed in the hours leading up to bedtime can negatively impact your sleep. “Caffeine can stay in your system for hours. While alcohol may help you fall asleep, it can disrupt your sleep cycle later,” says Moshfegh. “Heavy meals can cause discomfort or indigestion, making it harder to rest peacefully.”
- Exercise (But Not Too Close to Bedtime)
While regular workouts reduce stress and promote deeper sleep, before-bed fitness shouldn’t be on your sleepmaxxing menu.
“Try to finish vigorous exercise at least three to four hours before bedtime,” says Moshfegh. “Exercising too late can increase adrenaline and body temperature, making it harder for some to fall asleep.”
- Consult a Professional
Finally, if all of your maxxing efforts seem to be for naught, it may be time to consult a professional. “A sleep specialist can help create a personalized plan to address your specific challenges,” says Moshfegh. She adds that evidence-based therapies such as Cognitive Behavioral Therapy for Insomnia (CBT-I), have been shown to be highly effective in overcoming sleep issues and promoting healthier sleep patterns.