A healthcare professional has warned that “sleepmaxxing,” a trend promoting optimized sleep, may harm health by causing orthosomnia, a condition where sleep anxiety disrupts rest.
At the heart of the “sleepmaxxing” phenomenon is a paradox: the pursuit of perfect sleep may sabotage it. Dr. Deborah Lee, a sleep expert from Dr Fox, describes orthosomnia as a clinically recognized issue where obsessive focus on sleep metrics—often tracked by devices like Apple Trackers—creates anxiety that prevents rest. This aligns with concerns noting that while sleep is critical for health, the trend’s unrealistic goals risk exacerbating sleep problems.
The Rise of Sleepmaxxing and Its Promises
“Sleepmaxxinghas gained traction on platforms like TikTok, where influencers promote strategies such as mouth-taping, cold room temperatures, and weighted blankets to achieve
perfect sleep.” The trend has amassed over 500 million views, with users claiming benefits like amped-up energy and improved immunity. These tactics often mirror basic sleep hygiene practices, such as avoiding caffeine and maintaining a cool bedroom, which are backed by scientific research.
However, while some strategies—like melatonin use for circadian rhythm disorders—have evidence, others lack rigorous testing. For instance, a team from the department of otolaryngology at George Washington University noted that most TikTok mouth-taping claims aren’t supported by research regarding snoring or treating underlying issues like sleep apnea. Similarly, the effectiveness of weighted blankets remains unproven for the general population, despite their popularity in sleepmaxxing content.
Doctor explains why 'sleepmaxxing' could actually be harming your
The Hidden Risks of Sleepmaxxing
"The harder you try to achieve perfect sleep, the further away it gets," she explained, noting that anxiety about meeting sleep goals undermines the relaxed state needed for rest. This is compounded by the placebo effect, which may inflate perceived benefits of strategies and mask their actual efficacy.
Experts also question the trend’s emphasis on rigid sleep schedules. While morning sunlight exposure and evening light reduction are important to regulate circadian rhythms, variability in how much sleep someone requires and individual chronotypes (not to mention varying personal and professional responsibilities!) make it difficult to state there is an ideal bedtime for everyone. For example, a video claiming that sleeping by 10 p.m. is healthier lacks broad applicability, as sleep needs vary.
The trend’s reliance on wearable trackers further complicates matters. Dr. Lee notes that obsessing over sleep metrics can create a “cruel irony,” where the pursuit of data-driven perfection disrupts natural sleep patterns. This highlights that the expectation of flawless sleep, night in and night out, is an unrealistic goal.
Balancing Sleep Health and Realistic Goals
Despite the risks, sleep health remains a critical area of focus. Dr. Jag Sunderram, professor of medicine at the Robert Wood Johnson Medical School at Rutgers University in New Brunswick, New Jersey, told CNN last year that the trend reflects growing awareness of sleep’s importance. However, he emphasized that sleep is not a performance you can force.
Should you be sleepmaxxing to boost health and happiness
The broader implication is a call for balance. While sleepmaxxing highlights the importance of rest, its risks reveal the dangers of chasing perfection without fostering habits that support natural, restorative rest—without the anxiety that comes from measuring every minute.
A small study on 24 people suggested that kiwi fruit may improve sleep, but such studies should be interpreted with a grain of salt. Similarly, an analysis of more than 30 studies showed that roughly 64% of the drug response for a sleep medication in insomnia patients could be due to the placebo effect. These findings underscore the need for skepticism toward unverified claims, even as sleep hygiene practices remain valuable.
The American Academy of Sleep Medicine recommends melatonin to treat circadian rhythm disorders such as jet lag. But it’s not recommended for insufficient sleep, poor sleep quality, or difficulty with falling asleep or staying asleep. Meanwhile, strategies like decreasing caffeine, increasing physical activity, and having a cool bedroom are widely supported. However, those who have an insomnia disorder will need more help.
In conclusion, while sleepmaxxing highlights the importance of rest, its risks reveal the dangers of chasing perfection. The path to better sleep lies not in chasing perfection but in fostering habits that support natural, restorative rest—without the anxiety that comes from measuring every minute.
