The pursuit of better sleep has exploded online, with TikTok’s latest trend, sleepmaxxing, showcasing countless sleep hacks designed to optimize rest. While some advice can indeed promote restful nights, experts warn that certain popularized methods may be ineffective or even risky. Here’s a breakdown of which sleepmaxxing practices are genuinely beneficial and which may lead you astray on your journey to better sleep.

Sleep Hacks: What Works and What Doesn't

Many TikTok users swear by products and techniques that seem innovative but lack scientific grounding. Some sleepmaxxing methods are supported by research, while others serve as commercial gimmicks.

Sleep Trackers

Wearables that monitor sleep patterns are increasingly popular, offering insights into sleep duration, cycles, and disturbances. Although useful, sleep trackers are not diagnostic tools and should not replace medical advice. The data can serve as a starting point for conversations with healthcare providers, helping to address potential issues like insomnia or sleep apnea. Over-relying on sleep tracking, however, may lead to unnecessary anxiety, which could counteract the benefits of monitoring.

Rob Rich | MSN | Sleep trackers monitor sleep patterns, offering insights into sleep duration, cycles, and disturbances.

Melatonin Supplements

Melatonin supplements are one of the most commonly used sleep aids within the sleepmaxxing community. While melatonin can help adjust sleep patterns, especially for jet lag or shift work, it requires careful dosage and timing. Experts suggest doses between 0.3 to 5 mg for adults, as higher doses can cause grogginess or disrupt natural sleep cycles. Consulting a healthcare provider can help avoid misuse significantly since some over-the-counter melatonin products exceed recommended levels.

White Noise Machines

White noise machines have proven effective in creating a calming background noise that can drown out disturbances. Research, including studies conducted in clinical settings, indicates that white noise can improve sleep quality by masking sudden sounds. Affordable options, such as fan apps or dedicated devices, can be just as effective as pricier models, making this a practical choice for those sensitive to nighttime sounds.

Magnesium

TikTok’s "Sleepy Girl Mocktail," which often includes magnesium, has gained popularity as a sleep aid. Magnesium plays a role in the body’s natural relaxation mechanisms, and some studies suggest it may promote better sleep quality. However, too much magnesium can cause digestive issues, and those with specific medical conditions should exercise caution. It is essential to verify the appropriate dosage and assess its compatibility with any medications taken.

Daryl Austin | MSN | Magnesium plays a role in the body’s natural relaxation mechanisms, promoting better sleep quality.

Potentially Risky Sleep Hacks

Not all sleepmaxxing trends provide real benefits. Some of the more questionable methods can impact sleep quality or pose health risks.

Mouth-Taping

Mouth-taping, a controversial method in the sleepmaxxing trend, claims to reduce snoring by encouraging nasal breathing. However, experts warn that this practice can be dangerous, especially for individuals with sleep apnea. Taping the mouth can restrict airflow, exacerbating breathing problems during sleep. Experts suggest consulting a healthcare provider before attempting any methods that alter normal breathing patterns.

Nostril Expanders

Nostril expanders, devices meant to widen the nasal passage to promote better breathing, lack substantial scientific backing for sleep improvement. Although these devices may relieve minor nasal congestion, they’re not a reliable solution for sleep disorders. Investing in clinically tested solutions, like humidifiers or air purifiers, may yield more effective results without the risks.

Tips for Natural Sleep Improvement

Traditional methods may be best for those seeking effective, natural sleep solutions. Experts recommend maintaining a consistent sleep schedule, avoiding caffeine close to bedtime, and limiting screen exposure at night to reduce blue light that can disrupt melatonin production. Keeping the bedroom cool, quiet, and dark provides an optimal environment for sleep. While not as trendy as sleepmaxxing hacks, these practices are backed by scientific evidence and are often more sustainable for long-term sleep health.