{"id":36611,"date":"2025-11-18T15:59:02","date_gmt":"2025-11-18T20:59:02","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36611"},"modified":"2025-11-20T14:10:56","modified_gmt":"2025-11-20T19:10:56","slug":"sleepmaxxing","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/sleepmaxxing\/","title":{"rendered":"Sleepmaxxing Is Trending On Social\u2014But Does It Actually Work?\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019ve opened TikTok at any time in the past few months, you\u2019ve probably seen someone taping their mouth shut before bed, sipping <a href=\"https:\/\/www.vitaminshoppe.com\/p\/dynamic-health-tart-cherry-juice-concentrate-32-oz\/dh-1025\" target=\"_blank\" rel=\"noopener\">tart cherry juice<\/a> like it\u2019s liquid gold, or flexing about their Oura Ring sleep efficiency report. Welcome to the era of sleepmaxxing, the viral trend (98 million posts and counting) turning sleep into the latest thing to optimize, track, and \u201chack.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the surface, it seems like a good idea, seeing as sleep is a biological necessity\u2014and <\/span><span style=\"font-weight: 400;\">many of us don\u2019t get enough<\/span><span style=\"font-weight: 400;\">. In fact, it\u2019s estimated that as many as <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29370154\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">70 percent of young adults report insufficient sleep<\/span><\/a><span style=\"font-weight: 400;\">. However, experts warn that obsessing over sleep can actually backfire, creating more stress and less rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen you\u2019re lying in bed wearing blue-light blocking glasses, tracking your heart rate variability, stressing because you only got an hour of deep sleep last night, wondering if you took your cherry juice too early, and panicking that you didn\u2019t stick to your perfect routine, you\u2019re not relaxed,\u201d says <\/span><span style=\"font-weight: 400;\">Sunjya Schweig<\/span><span style=\"font-weight: 400;\">, M.D., integrative family physician and Founder at California Center for Functional Medicine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, while sleep is supposed to be the ultimate act of letting go, sleepmaxxing flips the script and encourages controlling everything. The issue isn\u2019t trying to improve your sleep (which is certainly a good thing!); it\u2019s when the pursuit of \u201cperfect\u201d sleep ends up keeping you awake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So where\u2019s the line between healthy sleep habits and full-on sleep anxiety\u2014and which sleepmaxxing trends are worth doing? Ahead, experts break down what this trend gets right, what it gets wrong, and how to get better sleep without losing your mind.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.ccfmed.com\/about\/sunjya-schweig\" target=\"_blank\" rel=\"noopener\">Sunjya Schweig<\/a>, M.D., is an integrative family physician and Founder at California Center for Functional Medicine. <a href=\"https:\/\/www.wchriswinter.com\/#\/\" target=\"_blank\" rel=\"noopener\">W. Chris Winter,<\/a> M.D., is a physician specializing in sleep and author of <a href=\"https:\/\/www.penguinrandomhouse.com\/books\/667926\/the-rested-child-by-w-chris-winter-md\/\" target=\"_blank\" rel=\"noopener\"><i>The Rested Child<\/i><\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Is Sleepmaxxing, Exactly?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">At its core, sleepmaxxing is the idea of aggressively optimizing your sleep through myriad \u201chacks,\u201d including taking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/sleep-mood\" target=\"_blank\" rel=\"noopener\">certain supplements<\/a>, using light therapy, mouth taping, sleep trackers, temperature control, blackout curtains, and more. Sleepmaxxing turns getting rest into a personal science experiment (with a side of social media performance).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhat distinguishes sleepmaxxing from traditional sleep hygiene is the intensity, the tech integration, the performative social media aspect, and frankly, the obsessive quality that can accompany it,\u201d says Schweig. \u201cThe body doesn\u2019t need flawless sleep data to function well, and unfortunately, the more pressure you put on sleep, the harder it becomes to drift off naturally.\u201d<\/span><\/p>\n<h2><strong>Signs Sleepmaxxing\u2019s Gone Too Far<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s a fine line between being intentional about sleep and letting it take over your life. According to experts, here are a few red flags suggesting your \u201coptimized\u201d routine might actually be doing more harm than good.<\/span><\/p>\n<h3><strong>1. Your bedtime routine feels like a part-time job<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If your before-bed regimen takes more than 30 to 45 minutes and has so many steps that missing one spikes your anxiety, your self-care has transformed into compulsion, warns sleep specialist <\/span><span style=\"font-weight: 400;\">W. Chris Winter,<\/span><span style=\"font-weight: 400;\"> M.D., author of <\/span><i><span style=\"font-weight: 400;\">The Rested Child<\/span><\/i><span style=\"font-weight: 400;\">. In other words, a wind-down routine should help you relax, not stress you out even more.<\/span><\/p>\n<h3><strong>2. You trust your sleep tracker more than your own body<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you woke up feeling great but can\u2019t stop thinking about the fact that your sleep tracker says you got \u201conly\u201d an hour of deep sleep, you\u2019re also in a danger zone. \u201cConstantly checking your tracker, worrying about deep sleep percentage, or stacking multiple supplements can spike cortisol at night, disrupt natural circadian rhythms, and turn bedtime into a performance,\u201d warns Winter. What\u2019s more: <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7482551\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Most trackers get sleep stages wrong by up to 35 percent anyway<\/span><\/a><span style=\"font-weight: 400;\">, so you\u2019re likely beating yourself up over bad data. The best data is how you feel upon waking and throughout the day.<\/span><\/p>\n<h3><strong>3. You plan your entire life around sleep<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you start noticing behaviors like saying no to dinner with friends because the reservation is later than 7:30 PM or stressing about an Airbnb not having blackout curtains, sleepmaxxing has officially become too taxing. \u201cWhen sleep starts dictating your relationships and decisions, the goal has shifted from health to control,\u201d shares Schweig.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most telling questions experts use: \u201cIf your sleep tracker broke and you couldn\u2019t replace it, would you feel relieved\u2026 or panicked?\u201d If the answer is panic, or if you cannot imagine sleeping without your whole routine, you have developed psychological dependence, Schweig says.<\/span><\/p>\n<h2><strong>Sleep Hacks Experts Recommend Instead<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re one of the <\/span><a href=\"https:\/\/www.sleephealth.org\/sleep-health\/the-state-of-sleephealth-in-america\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">millions of Americans struggling with poor sleep<\/span><\/a><span style=\"font-weight: 400;\">, you\u2019re in luck: Several <\/span><i><span style=\"font-weight: 400;\">simple<\/span><\/i><span style=\"font-weight: 400;\"> strategies can effectively help you get the quality shut-eye you need and deserve. Here are the experts\u2019 top recommended sleep hacks.\u00a0<\/span><\/p>\n<h3><strong>1. Take magnesium before bed<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Of all the sleep supplements trending on TikTok, magnesium deserves the hype. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22364157\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nearly half of Americans don\u2019t get enough of it<\/span><\/a><span style=\"font-weight: 400;\">, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-not-getting-enough-magnesium\/\" target=\"_blank\" rel=\"noopener\">low magnesium<\/a> can mess with the exact systems that help you wind down at night (think calming your nervous system, supporting <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a> production, balancing cortisol, and even helping your brain \u201cturn off.\u201d)<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-not-getting-enough-magnesium\/\" target=\"_blank\" rel=\"noopener\">7 Signs You&#8217;re Not Getting Enough Magnesium<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">And, unlike many trendy sleep hacks, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a> has legit clinical data behind it. In one study published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Research in Medical Sciences<\/span><\/i><\/a><span style=\"font-weight: 400;\">, 500 milligrams improved both subjective and objective sleep in people who typically had issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the catch, though: Not all magnesium is created equal. Schweig recommends <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium glycinate<\/a>, which he says is the gold standard for sleep. \u201cIt\u2019s well absorbed, gentle on the stomach, and the glycine component itself has a calming effect,\u201d he says. \u201cAnother great option is <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium l-threonate<\/a>, which also has some brain benefits since it crosses the blood-brain barrier.\u201d He recommends taking 200 to 400 milligrams of magnesium glycinate or l-threonate an hour or two before bed.<\/span><\/p>\n<h3><strong>2. Keep your bedroom cool<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The &#8220;arctic bedroom&#8221; trend has scientific legitimacy, according to Schweig. In order to fall asleep, your <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22738673\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">core body temperature has to drop by about <\/span><\/a><span style=\"font-weight: 400;\">two to three degrees Fahrenheit. It continues to drop throughout the night, hitting its lowest point around four in the morning. \u201cThis isn\u2019t just a coincidence; your brain\u2019s master clock intentionally signals your body to cool down as a way of saying \u2018it\u2019s sleep time,\u2019\u201d Schweig says. \u201cWhen that cooling process gets disrupted, your sleep quality tanks.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22738673\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> report that the ideal bedroom temperature is between 65 and 68 degrees Fahrenheit. Of course, personal comfort, bedding, and pajamas matter\u2014but, generally, cooler is better. To make your bedroom cooler, Winter recommends programming your thermostat to drop the temperature in your home 60 to 90 minutes before bed. Depending on the time of year, you can also crack open the windows as you start settling down.<\/span><\/p>\n<h3><strong>3. Use light to your advantage\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Another thing that tells your brain when to sleep and wake up is light. In fact, it\u2019s the most powerful circadian \u201ctime cue\u201d we have, which is why managing it correctly is a total sleep game changer, according to Schweig. Where sleepmaxxers often go wrong is that they obsess over blocking blue light at night but completely skip getting light in the morning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBright light (especially natural sunlight) hits receptors in your eyes that signal the suprachiasmatic nucleus (your body\u2019s master clock) to boost cortisol and shut down melatonin,\u201d Schweig explains. \u201cThis anchors your rhythm for the whole day.\u201d For that reason, he recommends aiming for 10 to 30 minutes of outdoor light within an hour of waking. (Yes, even cloudy daylight beats indoor lighting by a mile!)\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/morning-routine-tweaks\/\" target=\"_blank\" rel=\"noopener\">6 Simple Morning Routine Tweaks That Will Boost All-Day Energy<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Of course, since blue wavelengths (screens, overhead LEDs) <\/span><i><span style=\"font-weight: 400;\">do <\/span><\/i><span style=\"font-weight: 400;\">suppress melatonin, Schweig also recommends getting off screens in the hours before bed.\u00a0\u00a0<\/span><\/p>\n<h3><strong>4. Befriend tart cherry juice<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Tart cherries are one of the only foods that naturally contain meaningful amounts of melatonin.<\/span><span style=\"font-weight: 400;\"> What\u2019s more: They\u2019re also packed with proanthocyanidins, plant compounds that help your body hang onto tryptophan (the amino acid that your body converts first into serotonin and then into melatonin), explains Schweig.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22038497\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">randomized controlled trial<\/span><\/a><span style=\"font-weight: 400;\">, people with sleep issues who drank eight ounces of <a href=\"https:\/\/www.vitaminshoppe.com\/p\/dynamic-health-tart-cherry-juice-concentrate-32-oz\/dh-1025\" target=\"_blank\" rel=\"noopener\">Montmorency tart cherry juice<\/a> twice a day (in the morning and before bed) slept for 84 extra minutes and had better sleep efficiency after two weeks. That\u2019s right, you need to sip this stuff consistently to see results, Schweig says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also worth mentioning that an eight-ounce serving of tart cherry juice contains about 25 grams of sugar, which may not be ideal if you\u2019re watching your blood sugar or have insulin resistance. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/dynamic-health-tart-cherry-juice-concentrate-32-oz\/dh-1025\" target=\"_blank\" rel=\"noopener\">Tart cherry juice concentrates<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/tart-cherry-90-veggie-caps\/vs-2656\" target=\"_blank\" rel=\"noopener\">capsules<\/a> can offer similar benefits with less sugar.<\/span><\/p>\n<h3><strong>5. Keep your wake times consistent (even on weekends)<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Fun fact: Your brain anchors your body\u2019s routines and rhythms to a schedule, meaning it fares best when you stick to predictable sleep and wake times. In fact, \u201cWhen you stay up late and sleep in on weekends, you create social jetlag, which <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16687322\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> links to higher risk of cardiometabolic issues, mood problems, and daytime fatigue,\u201d Schweig says. Yep, even if you think you\u2019re making up for going to bed late by sleeping in, you\u2019re actually messing with your body\u2019s ability to sleep well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not just your brain, either. Your liver, pancreas, fat cells, and basically every organ and system in the body have their own internal clocks, meaning they expect a predictable schedule to function properly, Schweig explains. \u201cWhen your sleep times swing all over the place, those peripheral clocks never fully sync, which messes with everything from blood sugar to hormone balance,\u201d he says. He recommends picking a wake-up time you can stick to seven days a week, even on weekends.<\/span><\/p>\n<h2><strong>When to Seek Help<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s a big difference between \u201cmy sleep isn\u2019t perfect\u201d and \u201cI might actually need help,\u201d and understanding the distinction is crucial. If you\u2019re showing signs of a true sleep disorder (think loud snoring with breathing pauses, restless legs that get worse at night, physically acting out dreams, or uncontrollable daytime sleep episodes), no amount of hacks or supplements will fix it, according to Schweig. In this case, you probably need a sleep doctor and perhaps a sleep study.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also consider more serious support if you\u2019ve followed legit sleep hygiene consistently for four to six weeks without improvement. \u201cCognitive behavioral therapy for insomnia (CBT-I) is the gold standard and works better long-term than sleep meds because it tackles the thought patterns, habits, and anxiety that keep insomnia alive,\u201d Schweig explains. Similarly, underlying issues like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hormones-that-impact-longevity\/\" target=\"_blank\" rel=\"noopener\">hormone imbalance<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/thyroid-issues-2\/\" target=\"_blank\" rel=\"noopener\">thyroid dysfunction<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/gut-brain-connection\/\" target=\"_blank\" rel=\"noopener\">gut troubles<\/a>, chronic illness, or depression can sabotage sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, consider professional support if optimizing your sleep has left you obsessing over data (the<\/span><span style=\"font-weight: 400;\"> fixation on achieving \u201cperfect\u201d sleep that inevitably leads to insomnia is called <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9875581\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">orthosomnia<\/span><\/a><span style=\"font-weight: 400;\">), or causes anxiety, compulsive behaviors, or affects your quality of life.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve opened TikTok at any time in the past few months, you\u2019ve probably seen someone taping their mouth shut before bed, sipping tart cherry juice like it\u2019s liquid gold, or flexing about their Oura Ring sleep efficiency report. Welcome to the era of sleepmaxxing, the viral trend (98 million posts and counting) turning sleep<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/sleepmaxxing\/\">Read More <span class=\"screen-reader-text\">Sleepmaxxing Is Trending On Social\u2014But Does It Actually Work?\u00a0<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36615,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 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