‘Sleepmaxxing’: All you need to know about the latest trend promising restful sleep | Health News

A new day, a new term—social media is buzzing with “sleepmaxxing,” a trend focused on maximising sleep quantity and quality through various techniques. From rubbing magnesium oil on the soles of their feet to eliminating electronics from the bedroom and turning off lights as soon as the sun sets, people are trying different methods to maximise rest. But does sleepmaxxing offer anything new, or is it just a fancy rebranding of traditional sleep hygiene? To find out, spoke to experts about the trend and whether it truly benefits sleep quality.
Is sleepmaxxing backed science?
According to Dr Vikas Mittal, pulmonolog at CK Birla Hospital, Delhi, sleepmaxxing lacks a solid scientific foundation. “The concept essentially repackages sleep hygiene practices sleep experts have been recommending for years—maintaining a consent sleep schedule, reducing blue light exposure in the evening, and optimising melatonin levels for better sleep,” he said.
Dr Mittal noted that these practices are known to help regulate the body’s natural sleep-wake cycle, leading to more restful sleep and increased alertness during the day.
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What does sleepmaxxing entail?
Some methods used in sleepmaxxing routines are backed scientific evidence, while others are more trend-driven and lack strong support from research. Common methods include:
Magnesium Supplements: Magnesium plays a role in regulating neurotransmitters that promote sleep, such as GABA.
Melatonin: Melatonin supplements are well-known for helping regulate the sleep-wake cycle, especially for people dealing with circadian rhythm disorders or jet lag​
Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is one of the most effective treatments for insomnia, helping individuals restructure negative thoughts and habits surrounding sleep.Story continues below this ad
Red Light Therapy: Red light is thought to promote relaxation and reduce the alerting effects of blue light exposure from screens.
Sleep Trackers: Devices like the Oura Ring or sleep apps can provide insights into sleep patterns
Mouth Taping: This practice is aimed at promoting nasal breathing during sleep
Tart Cherry Juice: This is believed to boost melatonin production.Story continues below this ad
Can sleepmaxxing backfire?
Dr Chandril Chugh, director of Good Deed Clinic and senior consultant neurolog, warned that while sleepmaxxing aims to achieve restful, uninterrupted sleep that enhances physical and mental health, an obsession with perfecting sleep can lead to orthosomnia—a condition where anxiety about sleep quality makes it harder to sleep.
“The pressure to constantly use sleep gadgets—like trackers, mouth tape, or red light therapy—or depend on supplements like melatonin and magnesium can create an over-reliance on these aids. This reinforces the belief that sleep can’t happen naturally without external tools,” he said.
Dr Mittal shared that for most adults 7 to 8 hours of uninterrupted sleep per night is best. (Source: Freepik)
Strict routines can also cause stress when disrupted social events, travel, or unexpected life changes. “Rigid adherence to sleepmaxxing techniques can lead to guilt or frustration, ultimately worsening sleep quality,” he said.
Dr Mittal also cautioned against using sleepmaxxing as a quick fix. “If someone has an underlying sleep disorder or health issue, relying solely on these techniques might delay necessary medical intervention,” he said. He stressed that improving sleep often requires addressing deeper factors like stress, mental health concerns, and medical conditions.Story continues below this ad
What is the ideal sleep routine?
Dr Mittal recommended seven to eight hours of uninterrupted sleep per night for most adults. “The key is to maintain a consent sleep-wake schedule going to bed and waking up at the same time every day. This helps regulate the body’s internal clock,” he said.
According to him, the key indicator of an effective sleep routine is waking up feeling refreshed and maintaining good energy levels throughout the day.