What is sleepmaxxing? Plus, how to know if it's right for you
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Sleepmaxxing is trending, but does it actually work? Explore the science behind the trend and 9 mindful tips you can use to build a sleep routine that feels good, not forced.
Have you ever had a night of sleep that was so bad you swore you’d do anything to avoid repeating it the following night? We get it. The internet is full of tricks and tips to optimize your sleep, but maybe you’ve tried them all and now you’re in need of something new.
Enter: sleepmaxxing.
Sleepmaxxing suggests that with the right combination of supplements, tech, and bedtime rituals, you can boost your mood, memory, and morning energy. While this sounds really nice, it also sounds a little too good to be true. So, is it? Let’s uncover the science behind sleepmaxxing, plus some other sleep routines that might be right for you.
What is sleepmaxxing?
Sleepmaxxing is the practice of trying to optimize your sleep through a combination of tools, routines, and lifestyle choices. It emerged from the biohacking movement, and it uses data, technology, and behavior tweaks to improve things like digestion and sleep.
Common sleepmaxxing techniques are using sound machines, wearing a sleep tracker to monitor rapid eye movement (REM) cycles, and adjusting your bedtime routine with blue-light blockers. Some people even monitor what they eat and drink in the evening to see how it impacts their melatonin production.
Does sleepmaxxing actually work?
Many techniques involved in sleepmaxxing do work, but some require more research. Supplements like melatonin or magnesium may help you sleep, but the effects vary widely.
Tools like sleep trackers can be helpful for some. But for others, they can be just another source of stress. In fact, it might even cause them to develop orthosomnia, which is when obsessing over your sleep data causes so much anxiety that it disrupts your rest even more.
Some of the basics of sleepmaxxing do work though. Here are few ways to get the most out of your sleep:
Go to bed and wake up around the same time every day
Avoid screens before bed
Keep your room cool, quiet, and dark
Limit caffeine and alcohol especially before bed
Is sleepmaxxing right for you? Pros and cons to consider
The new trend of sleepmaxxing promises a kind of control, but there are pluses and minuses to this new way of doing sleep. Here are a few things to look out for.
The potential upsides
More structure, less chaos: If your bedtime looks different every night, some gentle structure can be grounding. Sleepmaxxing could introduce habits that help you reclaim rest as something intentional instead of accidental.
Increased awareness: Tracking sleep or journaling about it can help you identify patterns. Awareness can then lead to small and impactful changes.
Sense of agency: There’s something psychologically comforting about feeling like you’re doing something to improve your wellbeing, even if it’s as simple as wearing a sleep mask.
The potential downsides
Perfection pressure: Sometimes, the pursuit of perfect sleep can make it that much harder to fall asleep. Sleep isn’t a task to complete but a need to be met.
Orthosomnia and stress: Obsessing over sleep data can increase anxiety. It can also make you question your rest based on numbers, instead of how you actually feel.
Cost and accessibility: Many sleepmaxxing strategies rely on pricey gadgets, specialized products, or an ideal environment that not everyone has access to.
Disconnection from intuition: The more you rely on outside tools to tell you how you slept, the easier it is to lose touch with your own internal signals. Remember, you’re allowed to trust your body, even if your tracker tells you otherwise.
How to build a mindful sleep routine: 9 tips to get more Zzz’s
You don’t need a $300 sleep tracker or a hyper-optimized bedroom to get meaningful rest. All you need is a sleep routine that meets you where you are.
Here are nine grounded ways to get more sleep every night.
1. Anchor your sleep with consistency
Go to bed and wake up at around the same time each day. This helps stabilize your circadian clock. If you miss some days though, don’t worry. Just aim for consistency where you can.
To make it easier on yourself, choose one part of your sleep schedule to protect, like waking up at the same time most days, even if your bedtime fluctuates.
2. Create a wind-down signal
When you pair certain actions with bedtime, your body starts to associate them with rest. Think of it as your brain’s cue that sleep is approaching.
Washing your face, dimming the lights, or doing a 5-minute stretch on the floor can all help signal to your brain that it’s time to wind down.
3. Stop chasing the “perfect” night of sleep
When you remove the pressure to fall asleep instantly or log eight uninterrupted hours, you’re more likely to relax.
So if sleep feels elusive, try getting up and doing something low-stimulation until you feel drowsy again. You could read, sip herbal tea, or do some light stretching.
💙 Let go of the pressure to have the perfect night sleep by listening to Perfectionism with Jay Shetty.
4. Pay attention to what you consume
Caffeine has a half-life of around five hours, meaning your 3pm latte might still be in your system at bedtime. Also, alcohol can make you feel sleepy but disrupts deep sleep later in the night.
To sleep a little easier, cut caffeine after lunch, finish dinner at least 2–3 hours before bed, and drink a glass or two of water after drinking alcohol.
Read more: Is there a "best time" to drink coffee? What you need to know
5. Get outside in the morning, even for a few minutes
Morning sunlight helps regulate your circadian rhythm and tells your body that it’s daytime. It can also help support better melatonin production later.
After waking up, consider drinking your morning beverage near a window or stepping outside for five minutes. These actions can make you feel more alert in the morning and ready to start the day.
Read more: How to fix your circadian rhythm: 7 tips to get better sleep
💙 Take a stroll around your neighborhood and listen to Morning Walk to help you slowly wake up.
6. Make your bedroom more sleep-friendly
As a good rule of thumb, keep your room cool, dark, and quiet. You could also get blackout curtains, earplugs, or a fan if you like a little white noise to fall asleep.
Read more: 6 tips you need to create the best sleep environment
7. Let your nervous system know it’s safe to rest
If your mind is racing or your body is tense, it can help to calm your nervous system before bed. Breathing exercises (like these) and gentle movement are two great ways to accomplish this. You could also try progressive muscle relaxation by slowly tensing and releasing each part of your body.
8. Be your own sleep ally
Instead of thinking, “I have to sleep well tonight,” try, “I’m giving myself the best chance to rest.” Shifting to compassion helps reduces anxiety and can also make rest more likely.
One gentle mantra you could use is “Rest is enough. I don’t need to do this perfectly. I’m allowed to just be tired.”
9. Protect sleep, but don’t worship it
Sleep is important, but it’s not a moral issue. Some nights it will be messy, interrupted, or too short. But you can still function and recover.
If you get a bad night’s sleep, don’t beat yourself up. Simply acknowledge it and then let it go.
Read more: How to be kind to yourself: 10 ways to cultivate self-kindness
Sleepmaxxing FAQs
What is sleepmaxxing?
Sleepmaxxing is the practice of using technology, routines, and lifestyle changes to optimize sleep for better health. Common sleepmaxxing techniques:
Wearing sleep trackers
Adjusting room temperature
Does sleepmaxxing actually work?
Some aspects of sleepmaxxing are grounded in research, like maintaining a consistent sleep schedule, reducing light exposure, and minimizing caffeine.
But other elements, like obsessively tracking sleep metrics or investing in luxury products, offer less consistent benefits. For some, these tools offer structure and insight. For others, they increase anxiety and disrupt rest more.
Is sleepmaxxing safe for everyone?
It’s generally safe when approached with flexibility. But it can become problematic for people prone to anxiety, perfectionism, or other obsessive behaviors.
The pursuit of “perfect sleep” can sometimes lead to stress and even a condition called orthosomnia, where anxiety about sleep metrics ends up making sleep worse. If you notice that tracking your sleep makes you feel more pressure, it might be time to scale back and focus on other practices.
What’s the science behind sleepmaxxing?
The science of sleep is robust in some areas but still developing in others. We know a lot about how things like light, temperature, and melatonin affect the sleep-wake cycle. But many popular sleepmaxxing tools—especially supplements and apps—lack strong evidence.
What is orthosomnia?
Orthosomnia is a form of sleep anxiety that forms from obsessing over sleep quality. It’s usually fueled by data from wearables and trackers. People with orthosomnia tend to spend more time worrying about their sleep than actually sleeping.
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