'Sleepmaxxing,' the viral sleep-enhancing trend that's not popular at Harvard: "It may be more hype than substance."
Regular users of social media, especially TikTok, which is increasingly popular in Spain, have almost certainly seen a viral trend called SleepMaxx. Promising to improve mood and better night's sleep , this practice has spread like wildfire and claims to increase vital energy, strengthen immune systems, lower stress levels, and a state of mind very close to absolute happiness.
The purported results of SleepMaxx sound fantastic, and the advice attributed to this trend promises restful sleep and unbeatable health. After all, good sleep is one of the fundamental pillars of well-being , and SleepMaxx proposes measures primarily related to the timing of bedtime after a long day. But is there any scientific basis for this, or is it just empty propaganda ?
What is the SleepMaxx viral trend?
Depending on the social network we're visiting, the recommended strategies for maximizing sleep vary, although if we had to group the most common, there would be twelve. The first tip for following the SleepMaxx trend would be to tape your mouth shut while sleeping , to prevent snoring and avoid bad breath when you wake up.
The proposal also recommends not drinking anything for two hours before bedtime; sleeping in a cool, dark room; using a white noise machine ; and not setting an alarm to wake up the next morning.
Additionally, the routine would include showering an hour before going to sleep; eliminating caffeine completely; eating kiwis before bed; and taking magnesium and melatonin . Regarding bedding, the use of weighted blankets is recommended. Finally, the viral routine for good sleep is completed with the requirement to receive half an hour of sunlight every day; as well as trying to meditate for 30 minutes.
Some of the specific suggestions shared by influencers on TikTok may have positive results, but that doesn't mean they have any studies to back them up , or expert rationales that give SleepMaxx credibility.
For example, Harvard University's Health magazine doesn't recommend mouth taping, but instead recommends consulting a doctor if you have difficulty sleeping or breathing at night. "Although mouth taping may reduce snoring , it can't effectively treat a possible underlying cause, such as allergies, asthma, or sleep apnea ," the Harvard experts explain.
In reality, many of the strategies recommended by sleepmaxers are basically what sleep experts recommend as good sleep hygiene , the value of which is backed by extensive research. These include reducing caffeine and alcohol consumption, increasing physical activity, regulating your schedule, limiting daytime naps, and keeping your bedroom cool.
Melatonin and early bedtime: Do they help with restful sleep?
There are some strategies suggested by the experts at SleepMaxx that are based on limited scientific data. For example, the American Academy of Sleep Medicine recommends taking melatonin to treat circadian rhythm disorders, such as those that can cause jet lag. However, it is not recommended for lack of sleep, poor sleep quality, or difficulty falling or staying asleep.
Is it healthier to go to sleep around 10 p.m. than later? A video with over a million views claims yes, although it's important to keep in mind that there's such variability in the amount of sleep each person needs and in individual chronotypes that it's difficult to say there's an ideal bedtime for everyone.
As far as weighted blankets are concerned, there is no convincing evidence that they are truly effective for the general adult population.
The expectation of perfect sleep is an unrealistic goal. Orthosomnia is a term that describes the unhealthy pursuit of ideal sleep, and this pressure to sleep perfectly is rooted in the sleepmaxing culture.
Prioritizing restful sleep is perfectly understandable, as it's also necessary for overall good health, but setting perfection as the sole goal is problematic. Even good sleepers vary from night to night, experiencing less-than-desirable sleep a couple of times a week.
Getting a good night's sleep regularly can improve your health and mood. And we can all benefit from following basic sleep hygiene tips . But " if it takes you 30 minutes or more to fall asleep, or if you wake up for 30 minutes or more in the middle of the night, and this happens three or more times per week, consider contacting your health care team for a more thorough evaluation," Harvard explains.
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