Sleepmaxxing, a new online trend, aims to optimise rest through stacked interventions such as consistent bedtimes, a cool bedroom, and sleep tracking. However, some aspects are deemed counterproductive.
We consulted Dr Kat Lederle, a sleep and circadian rhythm specialist at the London General Practice, and Dr Lizzie Hill, a clinical scientist and senior lecturer in sleep physiology at UWE Bristol, for insights into the trend and and how to actually optimise your sleep.
What is sleepmaxxing?
“Sleepmaxxing is a trend for trying to improve and perfect your sleep,” Hill says. “A lot of it is based on what we call sleep hygiene – it’s just good sleep practices and very basic things like having your room cool and comfortable, dark and quiet.
“It is also ruling in other things like working out how many hours you need to get the right amount of sleep, having a regular bedtime and rise time. It’s things that we’ve been doing for a long time but repackaged in a new format to be a bit more buzzy for social media.”
What works and what to avoid when it comes to optimising sleep
We then asked both experts to give their top tips on what works and also what to avoid when it comes to optimising sleep.
Regular bedtimes
“Have a regular bedtime and rise time,” Hill says.
“For example, going to bed at roughly the same time every night, getting up at roughly the same time every morning – weekends and weekdays. If you really want your sleep and circadian rhythm to be as solid as it can be, then regular bedtimes and rise times can be helpful.”
Lederle adds: “It’s not prescribed by me when my clients go to bed and when they get up because everyone has their own chronotype [your body’s natural sleep and wake patterns] and that’s where circadian rhythms come in.”
She explains that everybody has a body clock in the brain and that sets the timing for their sleep window. “Some people are early people, some are late, some are in the middle,” she says.
“It’s about finding out what is your own sleep window, how long it is, the timing and then try to ensure that you keep those as regular as you can.”
Stay off electronics
Hill explains that a big thing to avoid is electronics and stimulants close to bedtime. “Keeping things like scrolling on your phone and so on for earlier in the evening can help,” she says.
“Also cutting down on caffeine, alcohol and nicotine earlier in the afternoon is important.”
Get enough light and dark
“Get yourself to morning light,” Lederle says. “Going outside and seeking light in the morning helps.”
Hill adds: “Dimming down to dim light and darkness at night time also matters and is the best way to strengthen your body clock.”
Avoid the gimmicks
Hill says: “There’s a lot of gimmicks, devices and ways to part with your money out there. You don’t really need supplements, diets, devices and blankets – it can be really basic.
“There’s real basic things you can do without parting with lots of cash. Just generally having a healthy lifestyle, avoiding smoking, getting enough exercise – that all helps with sleep as well.”
Avoid obsessing over sleep
Both experts explain how obsessing with sleep can actually have negative effects on it.
Lederle says: “There is a so-called sleep disorder whereby someone is sleeping perfectly fine but they get worried that they’re not sleeping well enough and they might use a tracker.
“I’m not against trackers but obsessing over sleep brings up anxiety, tensions, cortisol and adrenaline. Where we’re anxious, the brain thinks we’re in danger and the last thing it will let you do is fall asleep, so it can backfire.
“You should have a relaxed relationship with your sleep. It’s your foundation for your health, wellbeing and for your ability to perform. Just allow the body to do what is naturally can do – which is fall asleep.”
Hill adds: “Other things that are sort of downright dangerous and not really recommended include mouth taping, which we wouldn’t recommend as a practice.”
How long can it take to get your routine?
Hill says getting into a sleep routine is one of those things that you have to stick with – it’s not a quick fix she explains. “Usually to make any sort of major behaviour changes, you’re looking at at least a couple of weeks to a month,” she says.
“That’s where devices and your sleep diary can help because if you are actively trying to make those changes, it’s a great way to actually visualise that over time.”
Hill adds an important note: “If you do routinely wake unrefreshed in the morning, if you snore, if you’re very restless at night, and you are concerned about your sleep, then you should always see a GP to discuss that further.”
