“If you’re not sleeping, everything falls apart.” This blunt warning from a sleep optimization expert rings true – and it helps explain why millions are flocking to a new wellness trend on TikTok called sleepmaxxing. With nearly 100 million posts under the #sleepmaxxing tag on TikTok, people are trying everything from magnesium supplements to taping their mouths shut at night, all in the name of getting better sleep. As a company obsessed with quality rest, TAVO Sleep welcomes the enthusiasm for sleep health. But does “sleepmaxxing” really live up to the hype? In this article, we’ll break down what sleepmaxxing is, what science says about these viral sleep hacks, and how you can maximize your sleep in a healthy, practical way.

Bonus: Want to start sleepmaxxing tonight? Explore our most-loved sleep tools here.

What Is Sleepmaxxing?

Sleepmaxxing (yes, with two x’s) is essentially an umbrella term coined by social-media users to describe any and all “hacks” for maximizing your sleep quality and quantity. In other words, it’s about pulling out all the stops to get the most restorative sleep possible. This viral trend took off on TikTok as influencers shared their elaborate bedtime routines and gadgets aimed at achieving the perfect night’s sleep.

Some common sleepmaxxing techniques include basic good-sense habits and a few unconventional tricks. For example, devotees of sleepmaxxing often recommend:

• Optimizing the sleep environment: sleeping in a really cold, dark room (around 65°F) and using a white noise machine for a quiet background.
  
  

• Tweaking evening habits: avoiding any liquids for two hours before bed (to prevent bathroom trips), taking a warm shower about an hour before bedtime, and cutting off caffeine after morning.
  
  

• Relaxation rituals: meditating for 30 minutes daily, gentle stretching or breathing exercises, or even using an acupressure mat to unwind (some sleepmaxxers lie on mats with tiny spikes to relieve muscle tension and stress).
  
  

• Breathing hacks: using nasal strips or even mouth tape to encourage breathing through the nose at night, which some believe can reduce snoring and improve airflow.
  
  

• Nutrition and supplements: eating kiwi fruit before bed, sipping magnesium-laced “sleepy teas,” or taking supplements like magnesium or melatonin to promote relaxation.
  
  

• High-tech help (or none at all): wearing sleep trackers to monitor sleep cycles, using smart lighting that mimics sunset and sunrise, or not setting an alarm clock at all – the idea being to let your body wake up naturally when fully rested.
  
  

In short, sleepmaxxing means throwing the kitchen sink at your sleep routine – layering as many sleep tips as possible – in hopes of waking up feeling like a new person. It’s a new name for an age-old goal: being well-rested and alert, day in and day out. As one TikTok user quipped, “Better sleep = sharper face and physique,” tying sleepmaxxing to the popular idea that optimizing health (and looks) is the ultimate life hack. While the name sleepmaxxing might have quirky internet origins, the concept boils down to prioritizing sleep above all else – sometimes even over socializing or other activities.

Why Is Everyone Talking About Sleepmaxxing?

It’s no surprise this trend has gained traction – sleep is crucial for our health and happiness. We’ve all heard that without enough sleep, we risk a laundry list of health problems. In fact, lack of sufficient sleep elevates the risk of conditions like dementia, heart disease, and diabetes, among others. Consistently getting less than six hours a night can even shorten your lifespan. Sleep, it turns out, really is “a matter of life and death,” as one columnist put it. After decades of praising hustle and grind, people are finally waking up to the fact that better sleep = better health (and yes, maybe a better complexion and body composition, too).

The COVID-19 pandemic also put a spotlight on wellness and self-care, sleep included. Many began to realize that sleeping poorly makes everything harder – from productivity at work to managing mood. As interest in optimizing health grew, it was only natural that sleep, one of the pillars of wellness, took center stage. Sleepmaxxing has basically turned quality sleep into the next big personal improvement project. It’s trendy to share your nighttime routine and all the products or hacks you use to conquer insomnia and grogginess.

However, there’s a fine line between prioritizing sleep and obsessing over it. Sleep doctors have even coined the term orthosomnia to describe an unhealthy fixation on achieving “perfect” sleep metrics. Ironically, becoming too anxious about getting flawless sleep can backfire. Anxiety is the enemy of good sleep – if you’re lying in bed stressing that you must log 8+ hours and score a perfect 100 on your sleep app, you may actually make it harder to fall asleep. As Vogue reported, the act of obsessing over sleep can turn bedtime into a “tense exercise” rather than a relaxing routine. The result? You feel more stressed, and your sleep may worsen in a vicious cycle.

Sleepmaxxxing = Sleep Hygiene 2.0: One sleep physician described sleepmaxxing as “a modified or upgraded version of sleep hygiene”. In other words, it repackages a lot of old-school sleep advice (like keeping your bedroom dark and cool, and sticking to a regular schedule) in a new, viral way. This is a good thing – it’s getting young people excited about healthy sleep habits – but it’s important to remember that the basics of good sleep haven’t really changed.

At TAVO, we’re thrilled to see more people taking sleep seriously. A well-rested society is a healthier, happier one. But we also caution that you don’t need to try every wild tip from the internet to improve your sleep. In many cases, a few science-backed fundamentals can do wonders. Next, we’ll look at some popular sleepmaxxing strategies – to see which ones hold up to scientific scrutiny and which might be more hype than help.

Sleepmaxxing Hacks: What Works and What Doesn’t

Many of the strategies touted by sleepmaxxers are actually best practices sleep experts have recommended for years. In fact, a lot of it overlaps with what doctors call good sleep hygiene – habits proven to help you sleep better. On the other hand, some of the trendier tricks lack scientific evidence, and a few could even be counterproductive. Let’s break down the common sleepmaxxing methods and see where they stand:

• Cool, Dark, Quiet Bedrooms – Yes, Please: Creating a cooler (around 60–67°F), dark, and quiet environment is one of the cornerstones of good sleep. This isn’t just TikTok lore; research shows that a cool room helps your body temperature drop for sleep, darkness triggers melatonin, and quiet (or consistent white noise) prevents disruptions. Sleep experts widely agree on this tip, and agencies like the CDC include it in their official guidelines for healthy sleep. So go ahead and turn down the thermostat, use blackout curtains or an eye mask, and consider a fan or white noise machine – these environment tweaks are proven to help.
  
  

• Consistent Sleep Schedule – A Solid Strategy: Another un-glamorous but effective habit is keeping a regular sleep and wake time, even on weekends. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. Sleepmaxxing influencers often emphasize this, and rightly so – consistency is key for quality sleep. Try to build a schedule that gives you 7–9 hours of sleep and stick to it. Your body will thank you.
  
  

• Mindful Wind-Down Routines – Thumbs Up: Many sleepmaxxers swear by a calming pre-bed routine, and science agrees. Whether it’s meditation, gentle yoga, reading, or deep breathing, any relaxing ritual that tells your brain “it’s time to sleep” can be very helpful. For example, doing 10–15 minutes of mindfulness meditation in the evening can lower stress and prepare you for rest. Some people use journaling or gratitude lists to clear their mind. The specifics are up to you – the goal is to chill out before bed. (One viral tip is “pineal gland meditation,” which sounds fancy but essentially is just a form of meditation.) The bottom line: a consistent, calming wind-down period is a smart sleepmaxxing move.
  
  

• Limiting Fluids and Food – Mostly Yes: Ever heard the advice to avoid drinking water before bed? Sleepmaxxers take this to heart – many stop all liquids 1–2 hours before bedtime to prevent late-night bathroom trips that interrupt sleep. This is reasonable for most people (stay hydrated, but you don’t need that big glass of water right before lights out). Similarly, avoiding heavy meals and alcohol late in the evening is wise, as both can disrupt sleep quality. Instead, if you need a snack, keep it light and easy to digest. And if midnight thirst is an issue, make sure you’re drinking enough earlier in the day.
  
  

• Ditching Screens and Tech – Definitely: Sleepmaxxing often involves cutting out electronics in the hour before bed – no doom-scrolling in the dark! This is backed by research: the blue light from phones and laptops can suppress melatonin and trick your brain into thinking it’s daytime. Plus, stimulating content (work emails or intense shows) can rev your mind up at the worst time. Experts advise shutting off smartphones, tablets, and TVs at least 30 minutes before bed. If you can manage an hour, even better. In place of screen time, try relaxing activities (see wind-down ideas above). This digital detox at night is a sleep hygiene classic that absolutely holds up in the sleepmaxxing playbook.
  
  

• “No Alarm Clock” – Nice in Theory: Some hardcore sleepmaxxing posts suggest not using an alarm at all, so you wake naturally when your body is done sleeping. In an ideal world, we’d all get enough sleep and rise with the sun, no jarring alarm needed. Waking naturally is indeed a sign you’re well-rested. If you can arrange your schedule to allow for this, great! In reality, though, many of us have work or school and can’t sleep in if our body wants more. One compromise is using a smart alarm that wakes you during a lighter sleep stage (for example, how the TAVO alarm is designed to vibrate you awake when you’re in light sleep, making the wake-up less harsh). Whether or not you use an alarm, the real goal is to get enough sleep so that waking up isn’t a struggle. Aim for that 7–9 hours – if you do, you might find yourself beating your alarm clock naturally.
  
  

• Mouth Taping & Nasal Strips – A Gentle Push Toward Better Breathing
  Among the more talked-about sleepmaxxing tools are mouth tape and nasal strips – simple but increasingly popular products designed to encourage nasal breathing during sleep. While these tools may seem trendy, they’re rooted in a very real (and well-supported) idea: nasal breathing is how the body was designed to breathe. Breathing through your nose at night helps filter air, improve oxygen uptake, and support deeper, more restful sleep. In fact, several studies have shown that nasal breathing activates the diaphragm, supports nitric oxide production, and delivers more filtered and humidified air to the lungs compared to mouth breathing. Chronic mouth breathing, by contrast, has been linked to disrupted sleep, dry mouth, and even dental issues. While there aren’t many large-scale clinical trials yet that prove mouth tape or nasal strips directly improve sleep, there is strong evidence supporting the benefits of nasal breathing itself – and thousands of users report real-life improvements in how rested they feel after switching to these tools.

• Supplements and Kiwis – Maybe Helpful, Maybe Hype: Sleepmaxxing posts are rife with supplement tips – magnesium glycinate, tart cherry juice, glycine, and of course melatonin. They also promote foods like kiwi fruit or chamomile tea before bed. Let’s unpack this. Magnesium is a mineral involved in relaxation, and many people are slightly deficient. Taking magnesium in the evening can have a calming effect and help some people with sleep, especially if you have a deficiency (plus it’s generally safe in moderate doses). Just don’t expect it to knock you out like a sleeping pill – it’s subtle support, not a sedative. Melatonin, on the other hand, is a hormone that regulates sleep timing. Experts actually do not recommend melatonin for routine insomnia in healthy adults – it’s more useful for specific situations like jet lag or shifting sleep schedules. High doses or long-term use of melatonin could even mess with your body’s natural melatonin production. So, melatonin isn’t a cure-all for sleep troubles (and it’s certainly not an instant “sleepmaxx” hack for everyone). Kiwi fruit gained fame from a small study that suggested eating two kiwis before bed improved sleep onset and duration. Kiwis are rich in serotonin and antioxidants, which help the body relax. The same goes for herbal teas like chamomile or ingredients like glycine – some people find them relaxing, others don’t notice much.
  
  

• Weighted Blankets and Acupressure Mats – Relaxation Aids: To round out the sleepmaxxer toolkit, you’ll see gadgets aimed at relaxing the body. Two popular ones are weighted blankets and acupressure mats. Weighted blankets are heavy blankets (15–25 lbs) that apply gentle pressure over you, similar to a firm hug. Some users swear by them for easing anxiety and improving sleep onset. Scientific evidence for healthy sleepers is limited – studies show mixed results, with some benefit seen in people with anxiety or ADHD. But if you enjoy the feeling of a weighted blanket and it helps you feel calm, it’s a perfectly valid sleep aid (just be sure the weight is appropriate for your body). Acupressure mats, like our TAVO Somnia Mat, are foam mats studded with small plastic spikes that press on pressure points across your back. It looks intimidating, but lying on an acupressure mat for 10-20 minutes can stimulate blood flow and release muscle tension. Many people report feeling very relaxed or even sleepy after using one – it’s essentially a form of self-massage based on ancient acupressure techniques. There isn’t a ton of formal research on acupressure mats for sleep, but the anecdotal feedback is positive, and the concept of acupressure for relaxation is time-tested. We consider tools like weighted blankets and acupressure mats as optional add-ons: if stress or physical tension is keeping you awake, these gadgets might help signal your body to unwind. Just remember, they’re not required for everyone – think of them as bonus tricks to try if you need extra help relaxing.
  
  

• Sleep Trackers and Apps – Useful Tools, But Not the Whole Picture: Sleep tracking has become a popular tool in the quest for better rest. Whether it’s a wearable device, a phone app, or a high-tech mattress, these tools can help surface helpful trends – like how long you’re sleeping, your general bedtime consistency, or even how certain habits might affect your rest. But here’s where it gets tricky: the data isn’t always accurate, and it’s easy to start chasing numbers instead of focusing on how you actually feel. There’s even a term for it now – orthosomnia – when obsessing over your sleep data creates more stress and makes falling asleep harder. At the end of the day, no tracker can replace your internal signals. If you wake up feeling rested, alert, and in a good mood, that’s a powerful indicator that you’re on the right track – regardless of what your device says. So if you enjoy tracking, keep it light. Use it to spot broad patterns or encourage consistency. But don’t let the numbers override your own experience.
  
  

How to Sleepmaxx Safely and Effectively

After reviewing the trend’s popular methods, one thing is clear: sleepmaxxing isn’t magic or pseudoscience at its core – it’s mostly about taking sleep hygiene seriously and personalizing it to your needs. The hype comes when people present it as a quick fix or when they spend hundreds on fancy gadgets without addressing the basics. Here’s how to “sleepmaxx” the right way, with a focus on practical, actionable steps:

1. Master the Fundamentals First.

Before you buy exotic supplements or sleeping gizmos, optimize your basics. Make your bedroom a sleep sanctuary (cool, dark, and quiet). Keep a consistent schedule as much as possible. Avoid caffeine after lunch and heavy meals late at night. Develop a relaxing pre-bed routine that works for you. These may sound simple, but they are incredibly effective when done consistently. Think of it as building a strong foundation – gadgets and hacks can be layered on later if needed.

2. Listen to Your Body. 

Everyone’s ideal sleep routine will look a bit different. Some people might thrive with 9 hours of sleep; others feel great on 7. You might love the cocoon of a weighted blanket, while someone else finds it too hot. Pay attention to how you feel with each change you make. If taping your mouth makes you anxious, ditch it – maybe a nasal strip or side-sleeping position can address snoring more comfortably. If a supplement upsets your stomach or a new pillow gives you a crick in the neck, don’t force it. The whole point of sleepmaxxing is to help you feel better, so let your body’s response guide you. Experiment thoughtfully, one change at a time, and note what actually improves your sleep or energy the next day.

3. Be Thoughtful About What You Try.

With so many viral sleep tips online, it’s easy to feel overwhelmed – or skeptical. Some trends promise life-changing results from a single trick. And while certain tools can make a real difference, there’s no one-size-fits-all magic solution for better sleep. Focus on what’s reasonable and rooted in either science or real-world experience. Ask: Does this make sense for me? Could it be worth testing gently? It’s smart to do a little research – but also to listen to your body. Many people, for example, find nasal strips or mouth tape genuinely helpful for encouraging healthier breathing patterns at night – even if the science is still catching up in some areas. Start small. Pay attention to what makes you feel better. If a new habit or product improves how you sleep and wake up, that’s what really matters.

4. Don’t Maximize at the Expense of Enjoyment. 

Yes, sleep is vital – but it’s also not necessary to sacrifice all life’s pleasures in pursuit of perfect rest. The sleepmaxxing trend sometimes glorifies saying no to social events or rigidly sticking to a routine no matter what. It’s okay to be flexible. If it’s your best friend’s birthday, staying out an hour past your bedtime one night won’t ruin your health – just get back on track the next day. An occasional night of shorter sleep won’t erase your long-term gains. In fact, stressing over every little deviation can cause more harm than the deviation itself. Remember that sleep, like diet and exercise, needs to be balanced with real life. Aim for consistency, but allow yourself forgiveness and adaptability. Enjoy that late-night movie or vacation travel when it comes – you can resume your healthy habits afterward.

5. Make It Enjoyable and Sustainable. 

Finally, approach your sleep routine with a positive mindset. Instead of thinking of it as a strict regimen you have to follow, reframe it as self-care time that you get to enjoy. Your bed, your pajamas, and your night ritual should be things you look forward to. Maybe that means investing in a quality mattress or pillows, or using calming essential oils, or doing a short prayer or gratitude practice to end the day on a good note. At TAVO, we design products (like our gentle alarm and comfort accessories) to blend seamlessly into a pleasant bedtime/morning routine. The reason is simple: when you love your routine, you’re more likely to stick with it and reap the benefits. Good sleep shouldn’t feel like a chore – it should feel like a gift you’re giving yourself. So create a sleep routine that feels luxurious or soothing to you, and you’ll naturally “maxx” out your sleep without force.

6. Consider Cognitive Behavioral Therapy if Sleep Still Feels Elusive.

If you’ve already dialed in your sleep environment - think cool, dark, quiet bedroom, a consistent routine, and even supportive tools like nasal strips or mouth tape - but you still find yourself wide awake at night, it may be time to take a deeper look. Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely considered the most effective treatment for chronic sleep issues. Unlike medications that often mask symptoms or offer short-term fixes, CBT-I works by identifying and changing the thoughts and behaviors that interfere with sleep. Backed by institutions like the American College of Physicians, this approach helps you retrain both your body and mind to rest more easily and stay asleep longer. CBT-I typically includes strategies like sleep restriction (limiting time in bed to increase sleep efficiency), stimulus control (associating your bed only with sleep and intimacy), cognitive restructuring (challenging negative beliefs about sleep), and relaxation techniques like deep breathing or guided meditation. It may not be as trendy as a new supplement, but the long-term benefits are hard to ignore: improved sleep quality, better daytime energy, and results that tend to last. If you’re stuck in a cycle of sleeplessness despite your best efforts, CBT-I might be the next logical (and evidence-based) step.

The Bottom Line on Sleepmaxxing

Sleepmaxxing, as a concept, highlights something we at TAVO firmly believe: prioritizing sleep is one of the best things you can do for your health. Turning your focus toward getting truly restorative sleep – and experimenting with ways to achieve that – can pay dividends in your energy, mood, and overall well-being. In a world that often pushes us to do more on less sleep, it’s refreshing to see a movement that says, “No, actually sleep more and sleep smarter.” On that level, we are fully on board with the sleepmaxxing ethos.

That said, it’s important not to get lost in the extremes. As we’ve seen, many sleepmaxxing tips are effective (they’re essentially age-old advice dressed up for social media). But some tactics are unsupported by science or just not necessary for most people. You don’t need a dozen gadgets or a rigid routine that takes over your life. Start with the fundamentals of healthy sleep, then personalize your approach. Use common-sense and listen to expert guidance for what’s worth trying.

Most of all, keep a balanced mindset. The goal isn’t to achieve “perfect” sleep scores or to bio-hack your way to some superhuman level of productivity. The goal is to wake up feeling refreshed, to have steady energy through the day, and to live better. If chasing perfection (or imitating some influencer’s 10-step bedtime routine) is stressing you out, let it go. As one wellness writer wisely noted after her own trial of obsessive sleep hacking, sometimes the best thing you can do is relax and not overthink it. A good night’s sleep should leave you feeling rejuvenated, not burned out from all the effort of trying to make it perfect.

In summary: Should you be sleepmaxxing? Yes, if by that you mean valuing your sleep and taking sensible steps to improve it – absolutely. Make sleep a top priority and incorporate habits that help you get quality rest. But no, you don’t need to jump on every fad or spend a fortune on unproven devices. The true art of sleepmaxxing is finding what works for you and making sleep health a lifelong practice.

At TAVO Sleep, we’re here to support you on that journey with science-backed tips and thoughtfully designed products to enhance your rest. We believe great sleep is the foundation of great days. So by all means, join the sleepmaxxing trend in spirit – start treating your sleep with the importance it deserves. Just do it the smart way, grounded in real evidence and gentle self-care. Here’s to unlocking your best sleep and waking up each day at your full potential. Sweet dreams!


Bonus Read: Improving your sleep one tiny step at a time - the Kaizen Way.

Explore sleepmaxxing tools: TAVO Collections Page

Sources:

1. Zhou, Eric. “Should You Be Sleepmaxxing to Boost Health and Happiness?” Harvard Health Blog, 6 Mar. 2025. https://www.health.harvard.edu/blog/should-you-be-sleepmaxxing-to-boost-health-and-happiness-202503063090

2. Jones, Daisy. “Sleepmaxxing Is Trending—I’d Caution Against It.” Vogue, 30 Oct. 2024. https://www.vogue.com/article/sleepmaxxing

3. Wroe, Danielle. “‘I Tried Sleepmaxxing to See If It Would Help Me Get a Good Night’s Sleep’.” The Mirror, 27 Apr. 2025.
   

4. Britt, Robert R. “Sleepmaxxing: Serious Science or Simply Stupid?” Wise & Well, 31 Mar. 2025. https://medium.com/wise-well/sleepmaxxing-serious-science-or-simply-stupid-d258f2b65e82

5. Okolo, Sophie. “What Is Sleepmaxxing? Use These Hacks for Better Rest.” Forbes, 4 Apr. 2025. https://www.forbes.com/sites/sophieokolo/2025/04/04/what-is-sleepmaxxing-hacks-for-better-rest/

6. Aviles, Mariam. “Sleepmaxxing Wellness Trend May Help Improve Sleep – or Backfire, Experts Say.” PhillyVoice, 2 Apr. 2025. https://www.phillyvoice.com/sleepmaxxing-wellness-trends-better-sleep-tips/

7. Stanford Health Care. “Cognitive Behavioral Therapy for Insomnia.” Stanford Health Care, 2024. https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures.html