Sleepmaxxing: The Unproven and Potentially Harmful Trend Promoting Extreme Bedtime Routines

Sleepmaxxing is a viral social media trend that involves extreme bedtime routines and products aimed at optimizing sleep quality, despite scant medical evidence and potential safety risks. •

Some sleepmaxxing techniques involve hanging by the neck with ropes or belts and swinging the body in the air.
Another popular practice is taping the mouth for sleep, promoted as a way to encourage nasal breathing.
Weighted blankets, blue- or red-tinted glasses, and eating two kiwis just before bed are also touted by sleepmaxxing influencers.

These practices are often presented as evidence-free and harmless, but experts have raised alarm about their potential harm, particularly for those suffering from sleep apnea or other sleep disorders.

“Those who try it claim their sleep problems have significantly improved,” said one clip on X that racked up more than 11 million views.

However, experts argue that these practices can be ridiculous, potentially harmful, and not supported by medical research. Timothy Caulfield, a misinformation expert from the University of Alberta in Canada, said: “It is a good example of how social media can normalise the absurd.”

Other experts, such as Kathryn Pinkham, a Britain-based insomnia specialist, have also warned about the dangers of sleepmaxxing, particularly for those dealing with chronic insomnia or other persistent sleep problems. Pinkham said: “My concern with the ‘sleepmaxxing’ trend — particularly as it’s presented on platforms like TikTok — is that much of the advice being shared can be actively unhelpful, even damaging, for people struggling with real sleep issues.”

Experts have also pointed out that the trend may be contributing to orthosomnia, an obsessive preoccupation with achieving perfect sleep. Eric Zhou of Harvard Medical School said: “The pressure to get perfect sleep is embedded in the sleepmaxxing culture.”

Weighted blankets may be beneficial for people with anxiety, but they can also be a hindrance for those with sleep apnea.
The blue- or red-tinted glasses used by some sleepmaxxing influencers have no scientific basis and may interfere with sleep quality.
The practice of eating two kiwis just before bed has no proven benefits and may cause digestive issues.

Many sleepmaxxing posts focus on enhancing physical appearance rather than improving health, reflecting an overlap with “looksmaxxing” — another online trend that encourages unproven and sometimes dangerous techniques to boost sexual appeal. Some sleepmaxxing influencers have sought to profit from the trend’s growing popularity, promoting products such as mouth tapes, sleep-enhancing drink powders, and “sleepmax gummies” containing melatonin.

Product	Claim	Reality
Mouth tapes	Encourages nasal breathing and improves sleep quality.	Not supported by medical research and may cause discomfort.
Sleep-enhancing drink powders	Helps with sleep quality and reduces anxiety.	May contain unproven ingredients and interact with medications.
Sleepmax gummies	Contains melatonin and improves sleep quality.	May be unproven and interact with medications.

Experts warn that the trend may be contributing to orthosomnia, an obsessive preoccupation with achieving perfect sleep. “The pressure to get perfect sleep is embedded in the sleepmaxxing culture,” said Eric Zhou of Harvard Medical School. “While prioritising restful sleep is commendable, setting perfection as your goal is problematic. Even good sleepers vary from night to night,”

Kathryn Pinkham added: “The more we try to control sleep with hacks or rigid routines, the more vigilant and stressed we become — paradoxically making sleep harder.”

“Damaging”, according to Pinkham, are the long-term effects of sleepmaxxing, particularly for those dealing with chronic insomnia or other persistent sleep problems.