Can ‘Sleepmaxxing’ Hacks Actually Improve Your Sleep?

With sleep tech on the rise and modern lifestyles often working against quality rest, many of us are spending more than ever in the pursuit of better sleep. As with most wellness trends, social media is leading the way – with the latest viral craze, ‘sleepmaxxing’, promising to ‘hack’ your way to the perfect slumber. From mouth taping to melatonin-infused mocktails, influencers are sharing endless tips and gadgets that claim to help you nod off faster and wake up refreshed.

But does ‘sleepmaxxing’ actually deliver, or is it just another fad that fuels more sleep anxiety than sweet dreams? In this article, we explore the science behind each hack, along with the tried-and-tested techniques for better rest.

The term ‘sleepmaxxing’ originated on TikTok and rapidly became a viral trend where people adopt hacks and techniques to try to squeeze every ounce of quality out of their nightly rest. That might mean tracking your sleep cycles, tweaking your bedtime diet, or experimenting with gadgets to perfect your sleep.

However, while some ‘sleepmaxxing’ examples overlap with expert-recommended sleep hygiene practices, many are untested or even unsafe, often created by non-experts without scientific backing. It’s also worth remembering that sleep is highly individual; what helps one person may not work for another. Therefore, striving for “perfect sleep” can sometimes backfire, making rest even harder to achieve.

@jakegoodmanmd Rating Sleep Hacks #sleepmaxxing #sleepmax #doctor ♬ original sound – Dr. Jake Goodman 👨🏻‍⚕️

‘Sleepmaxxing’ techniques, as seen on social media, span from simple bedtime tweaks to more unusual experiments. Here are some of the most talked-about methods:

Sound machines and apps emitting white, pink and brown noise or binaural beats are becoming increasingly popular. Designed to block distractions, they’re thought to help the brain relax. However, there is currently little evidence to support the reported benefits, as the long-term impact of constant noise is still being studied.

Melatonin, otherwise known as the ‘sleepy hormone,’ is naturally produced by the body to prepare for sleep. Though it’s only available on prescription in the UK, many influencers overseas are encouraging the use of melatonin supplements to help them get a better night’s rest. However, experts warn that overusing melatonin without guidance can mask deeper sleep problems and cause unwanted side effects.

TikTokers use nasal strips, mouth guards, and breathing exercises for easier airflow and relaxation. But similar to mouth taping, if there’s an underlying condition like sleep apnoea, these surface-level fixes won’t solve the real problem. If you do feel like you have an issue with your breathing during sleep, make sure to contact your GP.

Read our guide to the natural ways to stop snoring.

One of the more science-based hacks, influencers are prioritising a cool, dark, quiet room to promote better sleep. Think blackout curtains, a set temperature between 16–19°C, and no screens before bed. However, some are taking this a step further with more extreme ideas, like ice baths before sleep– which may not work for everyone.

Magnesium is a mineral naturally produced by our bodies. It plays a role in muscle relaxation and calming the nervous system, and some studies suggest it may support better sleep in people with low magnesium levels. Utilising its natural effects, influencers are turning to magnesium-rich foods and supplements to help them drift off.

Read more about magnesium and which type is best for sleep.

Wearables and apps that track sleep stages are incredibly popular. They give insights into REM cycles, deep sleep, and overall rest. While they can be useful for spotting patterns or understanding sleep habits, experts caution against over-focusing on the data.

Many ‘sleepmaxxing’ enthusiasts suggest cutting down on drinks in the evening to avoid nighttime trips to the bathroom. This simple tweak can help you stay asleep longer and prevent disruptions to your sleep cycle. It’s a small change, but for light sleepers, it could make a world of difference.

Getting natural light during the day is a simple but effective way to regulate your circadian rhythm. Exposure to sunlight in the morning and throughout the day helps your body know when to feel alert and when to wind down at night. Even short walks outside or opening your curtains as soon as you wake up can support better sleep.

Read more about how dark mornings affect sleep.

While some ‘sleepmaxxing’ trends can be fun to try, it’s important to remember that there’s no one-size-fits-all hack for perfect sleep. Many of the viral techniques may help in small ways, but sustainable, restorative rest comes from consistent routines, a supportive sleep environment, and listening to your body. Rather than chasing the latest online craze, focus on evidence-based habits and seek professional guidance if things aren’t improving.