Sleepmaxxing: Sleep better with these tips

Sleepmaxxing: Sleep better with these tips
Photo: CC0 / Pixabay / Stocksnap

Sleepmaxxing is on social media in trend: Through targeted tricks and habits, your sleep should become as relaxing as possible. We explain to you what is really about the hype.

If you are active on social media, you have certainly heard the term “sleepmaxxing”. At the end of 2024 this day already had 98.6 million posts on Tiktok. With this term, which literally literally maximize sleep “, that is,” get the maximum out of your sleep “, everything revolves around the perfect sleep. From an optimized sleeping environment to the ideal evening routine, nothing is left to chance in sleepmaxxing – everything for the purpose of the perfect nightly relaxation.

But is this trend really so effective? In detail, we explain to you what Sleepmaxxing is all about and whether the trend works as the popularity on social media suggests.

Sleepmaxxing: That’s what it’s about

Goal in Sleepmaxxing: Optimized Sleep.
Goal in Sleepmaxxing: Optimized Sleep.
(Photo: CC0 / Pixabay / Lisaphotos195)

From well -planned evening rituals to apps that track your sleep: Sleepmaxxing all hacks and gadgets that only have one goal – to sleep better. An article by National Geographic attributes that this concept is so trendy that people are increasingly clear about what a great influence has the quality of sleep on general well -being. In fact, sleeping habits can strongly influence your everyday life and health. Read more about this: lack of sleep: symptoms and consequences of too little sleep.

Sleepmaxxing means optimizing your own sleep individually. Instead of just going to bed and hoping that you sleep well, this trend relates to targeted measures, from a better sleeping environment to proven routines to technical helpers. The goal is clear: optimize sleep and wake up more relaxed. While some of these “tips” are quite scientifically well-founded and can have a positive impact on your sleep, there are also some aspects on the Sleepmaxxing trend that are not only ineffective, but can also have the opposite effect.

What does Sleepmaxxing include?

In the case of sleepmaxxing, no part of sleep is left to chance.
In the case of sleepmaxxing, no part of sleep is left to chance.
(Photo: CC0 / Pixabay / Wokandapix)

The trend Sleepmaxxing describes a variety of options that are supposed to serve to optimize your sleep. For example, the following methods are on social media on everyone’s lips:

  • Sleeptracking apps: These apps record your sleeping time and sleep quality, analyze the data and evaluate them. You usually also get tips to improve your personal sleep quality.

  • Melatonin supplements: Whether as a tablet, powder or gummy bears-many people swear by melatonin for better sleep, while others do not do anything or even have negative effects. However, the effectiveness of melatonin only makes sense in certain cases. You can find out more about this here: Melatonin: Does intake really help when falling asleep?

  • Magnesium supplements: Such nutritional supplements are also popular in the sleepmaxxing community. For example, as an ingredient in the Sleepy Girl Mocktail, magnesium should promote a good sleep. In contrast to melatonin, the effectiveness of magnesium as a sleep supporter is controversial.

  • Blue light filter: On mobile devices, these filters are often found as a preinstalled setting. Blue lights can have been delayed that you get tired. Adjusting a blue light filter on your cell phone can therefore make sense. There are also glasses with blue light filters.

  • Eating kiwis in the evening: While this popular sleep maxing hack looks out of air, new research actually demonstrates the positive effects that it can have if you eat kiwis before going to bed. The fruit should increase the serotonin and melatonin level and thus improve your sleep.

  • Taping the mouth while sleeping: It is scientifically proven that you sleep better when you breathe through your nose instead of your mouth at night. Many TikKers: The “Mouth Taping”, ie “mouth tapes” during sleep, are therefore promoting. The mouth is glued at night, which means that you automatically breathe through your nose when you sleep. However, this method is also controversial in specialist circles. You shouldn’t use them without a medical consultation.

Sleepmaxxing – what does something really bring?

As is so often the case with health tips on social media, the sleepmaxxing methods should also be enjoyed with caution. Much of the popular tips for better sleep are not scientifically proven and will definitely not be the panacea than that they are promoted on Tikok and Co.

However, some behaviors can actually help you improve your sleep quality or fall asleep faster. In the following some tips that can help you to sleep better.

1st evening routine for better sleep

Fixed bedtime and other rituals can do your sleep quality well.
Fixed bedtime and other rituals can do your sleep quality well.
(Photo: CC0 / Pixabay / Katniss12)

Regular rituals help your body better adjust to sleep. For example, you can try out these methods:

  • Fixed bedtime: go to bed every day at the same time and get up at the same time – even on weekends. This stabilizes your sleep rhythm and the hormone balance that controls your tiredness.

  • Avoid screens in the evening: The blue light of cell phone, laptop and television inhibits the production of the sleep hormone melatonin. Put your cell phone away at least an hour before going to bed and also try it with blue light filters if you want.

  • Relaxation rituals: Reading, meditation or a warm shower can help you come to rest faster.

  • Sleep tea instead of caffeine: Avoid coffee or energy drinks in the evening. Instead, you prefer to use herbal teas with valerian or lavender.

2. Create the ideal sleeping environment

Your sleeping environment can strongly influence your sleep quality.
Your sleeping environment can strongly influence your sleep quality.
(Photo: CC0 / PIXABAY / JAYMANTRI)

Your surroundings have a big impact on your sleep quality. With a few adjustments you can significantly improve the conditions for a relaxing sleep:

  • Darkness: Nocturnal light sources disturb your internal clock. Dress your bedroom as well as possible or use a sleep mask.

  • Quiet: noise can interrupt your sleep. Earrings or a white noise app help against noise.

  • Cool temperature: The optimal sleep temperature is between 16 and 19 degrees Celsius. Before going to bed, you should ventilate your bedroom twice.

  • Comfortable mattress and pillows: a sailing mattress or the wrong pillow can massively affect your sleep quality. Pay attention to good support for your back and neck and find the right type of mattress for you.

3. Nutrition and exercise for better sleep

If you live healthy, you also sleep better: nutrition and exercise can affect your sleep.
If you live healthy, you also sleep better: nutrition and exercise can affect your sleep.
(Photo: CC0 / Pixabay / Marxcine)

Nutrition and movement also have a great influence on your sleep. The following tips can contribute to a healthier sleep:

  • No difficult food before sleeping: high -fat or heavily seasoned dishes can put a strain on digestion and disrupt your sleep.

  • No alcohol as a sleep aid: alcohol makes you tired, but worsens the quality of sleep and ensures restless nights.

  • Regular exercise: doing sports helps you to sleep better – but intensive training right before going to bed can keep you awake. So put your workout in the morning or afternoon.

4. Technical help for better sleep

If you want to further optimize your sleep, there are some technical aids that can support you in this:

  • Sleep apps: Apps like Sleep Cycle analyze your sleep phases and wake you up at the right time.

  • Light alarm clock: You simulate a natural sunrise and help you to wake up more gentle.

  • Smart mattresses and pillows: Some models adapt to your sleeping position or regulate the temperature of the material for optimal sleeping environment.

Better sleep: what you should definitely consider

Very important: don't make it too complicated when sleeping.
Very important: don’t make it too complicated when sleeping.
(Photo: CC0 / Pixabay / Ddimitrova)

With all the good intentions and theories that are supposed to improve your life through better sleep, an important factor in sleep maxxing is often overlooked: Any sleep routine, no matter how much stress can destroy. So if you put too much pressure on having the perfect sleep routine, this can also cause the opposite.

Perhaps you notice that your evening rituals become more compulsion than recovery and that you regularly do without things that you would actually like to do (for example, from time to time it is happy) just to optimize your sleep. Then you should rethink your approach. In the worst case, too much stress about sleep can lead to chronic fear, which is often proven to be accompanied by bad sleep.

Conclusion: Is Sleepmaxxing worth the hype?

While there is good motivation behind the trend sleepmaxxing, you should still critically question the trend. Many famous tips for better sleep on Tikkok are not scientifically proven and therefore may only be helpful. However, there are also some sensible thoughts behind the trend.

You should try out which measures for better sleep personally make sense for you personally. Don’t put yourself under too much pressure. The attempt to force the perfect sleep can quickly lead too much stress and thus cause the opposite. Considering some basic rules of healthy sleep hygiene should usually be sufficient so that you sleep well and enough. In the event of strong and persistent sleep problems, you should not rely on social media sleeping tips anyway and prefer to get medical advice.

Read more on utopia.de:

  • Better fall asleep: these 6 tips can help
  • Tired and still wide awake? 3 psycho-tips to fall asleep
  • Sleeping better: What do trackers, apps and noise bring?

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