If you’ve spent any time scrolling through TikTok, chances are you’ve encountered the trend known as “sleepmaxxing.” This wellness movement centers around optimizing your nightly rest through methods like mouth taping, pineal gland meditation, keeping your room cold while sleeping, and more.
But sleep medicine professionals warn that many of these strategies lack strong scientific backing. In fact, becoming overly focused on your sleep quantity can backfire, potentially increasing stress and anxiety. In more severe cases, it might even lead to orthosomnia—a condition marked by an unhealthy preoccupation with achieving perfect sleep.¹
“Being obsessed with sleep can lead you to get less sleep,” Beth Oller, MD, FAAFP, a family physician at Rooks County Health Center, told Health.
What Is Sleepmaxxing?
“Sleepmaxxing” is a social media term for efforts to enhance both sleep quality and duration, according to Safia S. Khan, MD, a sleep disorders specialist at the University of Texas Southwestern Medical Center, who spoke to Health.
The trend emphasizes maximizing sleep hygiene through habits like reducing evening exposure to blue light, maintaining a cooler sleeping environment, and steering clear of caffeine. However, some methods—such as mouth taping and pineal gland meditation—don’t currently have scientific evidence backing their effectiveness for better sleep.
What Are the Sleepmaxxing Practices?
While there are numerous sleepmaxxing tips and trends circulating online, sleep experts caution that many lack scientific backing—and some may even pose risks to your health.
1. Taking Magnesium Supplements
Magnesium may aid in relaxation and sleep, but it’s not a miracle solution.
“Magnesium can help improve sleep by helping regulate melatonin and activating our parasympathetic nervous system, which keeps us calm and helps us relax,” said Dr. Oller. “[But], I would recommend talking to your family physician about dosing and formulation. You can also work to increase your dietary intake of magnesium from whole foods.”
2. Taping Your Mouth at Night
Mouth taping to encourage nasal breathing is trending, but experts urge caution.
“It could cause impairment in breathing and reduced oxygen levels,” said Dr. Oller. “It also [could] cause disrupted sleep for many when they are unable to breathe through their mouth.”
3. Using Pineal Gland Meditation
This method is said to stimulate melatonin through breathing exercises, but lacks science.
“There’s no real science linking this kind of meditation to better sleep through the pineal gland specifically,” said Dr. Vendrame.
4. Wearing Nostril Expanders
These might help with congestion or mild snoring but aren’t a comprehensive solution.
“Treating seasonal or environmental allergies with medications or nasal rinses works better than nasal expanders,” Dr. Khan advises.
5. Sleeping in a Cold Room
There’s solid evidence for this one. “A cooler room helps your body temperature drop, which makes it easier to fall and stay asleep,” said Dr. Vendrame.
6. Taking Melatonin
Useful in certain situations, but not a cure for chronic sleep issues.
“Melatonin also can help with jet lag or adjusting to a new sleep schedule, but it doesn’t help much with chronic insomnia for most people,” said Dr. Vendrame.
7. Sleeping With White Noise
White noise can improve sleep, but not for everyone.
“White noise can block out background sounds and help people fall asleep faster or sleep more deeply,” said Dr. Vendrame.
“I prefer a quiet environment for the best sleep quality. Any noise can be stimulating for the brain, and reduces deep sleep. But it is a personal preference,” added Dr. Khan.
8. Using a Weighted Blanket
These can help with anxiety and sensory issues.
“They can help people with anxiety or sensory issues feel more relaxed,” said Dr. Vendrame, “which may lead to better sleep.”
How Much Attention Should You Really Pay to Your Sleep Habits?
While getting enough sleep is essential, being overly focused on optimizing it can actually be detrimental—especially if it starts to disrupt other important parts of life, like enjoying meals or social connections.
“Sleep is a passive process,” said Dr. Khan. “It requires you to be relaxed and not worried about sleep or anything else to be able to fall asleep. Being very focused on sleep can adversely affect your perceived quality of sleep.”
In fact, several studies have shown that people with anxiety disorders are more likely to experience sleep problems. 2
To enhance your sleep quality without relying on unproven methods, experts recommend the following evidence-based strategies:
- Aim for 7–9 hours of sleep each night
- Maintain a consistent sleep schedule, including weekends
- Develop a relaxing bedtime routine
- Engage in calming activities before bed
- Keep your bedroom cool and comfortable
- Avoid using screens while in bed
- Get exposure to natural light during the day to support your sleep-wake rhythm
1. Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far?. J Clin Sleep Med. 2017;13(02):351-354. doi:10.5664/jcsm.6472
2. Oh CM, Kim HY, Na HK, Cho KH, Chu MK. The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study. Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.0084