By Dr. Scott Bressler, PhD
The latest buzz in wellness circles is “Sleepmaxxing.” This viral trend, with millions of TikTok posts (1), refers to the quest for maximizing every facet of rest—falling asleep faster, sleeping deeper, and awakening more refreshed. Our team of neuroscientists at Elemind are happy to see people are prioritizing sleep. Good sleep is crucial for brain health, emotional resilience, and overall well-being. Yet, amidst social-media hype, it’s important to sift out what’s science-based versus what’s purely anecdotal or even counterproductive. Below, we’ll explore Sleepmaxxing’s cultural rise, proven strategies for better rest, and how our own research is helping individuals fall asleep faster through closed-loop neurotechnology.
What Is Sleepmaxxing and Why Is It Trending?
Sleepmaxxing encompasses a buffet of tactics aimed at sleeping better, from pre-bed rituals and supplements to specialized gadgets (2). People post intricate nightly routines, share recipes for bedtime “mocktails,” or show off new devices meant to optimize the bedroom environment. One reason this is catching on is the proliferation of consumer wearables and apps that deliver nightly sleep metrics. Seeing subpar sleep data can send people searching for hacks (3).
Sleepmaxxing’s rise comes at a time when society is flipping the script on sleep. For years, bragging about all-nighters and surviving on caffeine was common, but that hustle culture mentality is waning. Health experts note a post-2020 shift – people are recognizing that adequate sleep is essential for overall health and performance. Especially among younger generations, prioritizing sleep is seen as an investment in wellbeing, not a weakness. In parallel, the explosion of consumer wellness tech – fitness bands and smart rings – means ordinary people now get nightly reports on their sleep quality. “With more consumer health trackers and wearable devices that include sleep tracking, [individuals] can obtain daily information about their sleep stages,” observes Dr. Clete Kushida, a Stanford sleep neurologist. Armed with this data, many are “sleepmaxxing” in search of easy solutions to improve those metrics and, by extension, their mental and physical health.
While the general push to value sleep is positive, many of the shared hacks online are not backed by studies. Doctors also caution that obsessing over every little hack can trigger “orthosomnia”—an unhealthy fixation on getting perfect sleep—that ironically disturbs rest (3). In short, genuine sleep improvement is possible, but it hinges on balancing excitement with credible science.
The Foundations: Sleep Hygiene Still Rules
Despite the trends and tech, no gadget can replace the fundamentals of sleep hygiene:
- Consistent Schedule: Going to bed and waking up at set times supports the natural circadian rhythm.
- Cool, Dark, Quiet: Aim for a bedroom temperature around 65°F (18°C). Keep out excess light with blackout curtains or an eye mask and minimize noise (4).
- Light Control: Bright screens or overhead LEDs at night can inhibit melatonin release, so dim lights in the hour before bedtime (2).
- Evening Wind-Down: Meditation, light stretching, or reading can calm the mind. Avoid screens and intense exercise close to lights-out.
- Limit Stimulants and Heavy Meals: Caffeine can linger for six hours or more, so many find it helpful to cut off by mid-afternoon.
In our own work at Elemind, we see these “boring” basics as crucial groundwork for any next-level optimization. Sleep is a complex physiological process, and good habits make the most significant, reliable difference in both onset and quality.
Popular Hacks: Sorting Evidence from Hype
Melatonin and Magnesium
Melatonin supplements are among the most popular. In short-term use, low-dose melatonin can help people who struggle with delayed sleep onset, especially in jet lag scenarios (2). Magnesium is another common recommendation. Studies show it can aid relaxation and promote deeper, more restorative sleep, particularly in older adults with insomnia (5). These are relatively low-risk options when taken responsibly.
Kiwi, Tart Cherries, and Bedtime Snacks
Certain foods get spotlighted in “sleepmaxxing” videos. Kiwi contains serotonin precursors and antioxidants, and one study found kiwi consumption before bed reduced sleep onset latency by 35% and increased total sleep time (6). Tart cherry juice also has a modest amount of natural melatonin and can help some individuals. These dietary tweaks aren’t miracle cures but can gently support sleep regulation.
Blue-Light Blocking Glasses and Red-Light Therapy
Blocking blue light in the evening helps maintain normal melatonin production. Amber-tinted glasses can assist if you must use screens at night (2). Meanwhile, small studies on red-light exposure suggest it may bolster melatonin release, improving sleep and next-day performance (7). Although more research is needed, these strategies reflect a real principle: light wavelength and timing matter for sleep.
Weighted Blankets
Weighted blankets have been shown in controlled trials to help with insomnia and stress-related conditions by applying gentle pressure that calms the nervous system (8). Many users report less nighttime restlessness and deeper sleep. As long as the weight is appropriate for your body and doesn’t cause discomfort, a weighted blanket can be a worthwhile tool.
Mouth Taping and Other Questionable Trends
On the flip side, some trends lack solid validation or pose risks—like “mouth taping,” which forces nasal breathing by sealing the mouth shut with tape. No rigorous clinical trials support it (2), and there are concerns about airway obstruction or anxiety if you have nasal congestion. Similarly, fixating on nightly trackers to micro-manage every sleep stage can cause counterproductive stress. Experts advise that if a hack feels uncomfortable or raises your tension about bedtime, it may do more harm than good (3).
Elemind’s Closed-Loop Neurotechnology for Faster Sleep Onset
Here at Elemind, we’ve taken a more direct approach: closed-loop auditory brain stimulation. Our wearable headband uses EEG sensors to monitor real-time brainwave activity and then delivers precisely timed, low-volume sound pulses to help you ease into sleep more smoothly. This method, known as phase-locked stimulation, disrupts the repetitive “alpha waves” that often keep the mind alert and stuck in rumination when trying to drift off (9).
Our headband plays the phase-locked stimulation for 20 minutes and then gently fades the sound to silence over the course of 10 minutes. If you wake up in the middle of the night and start producing those telltale wakeful alpha patterns again, you can re-engage the system to help you fall back asleep. Our clinical research suggests this closed-loop method shortens average sleep onset latency significantly (10). In one randomized controlled trial, 76% of participants showed a meaningful improvement over baseline—comparable to what some see with certain sleep medications, but achieved without pharmacological side effects (10).
Why It Works
Brain rhythms during sleep onset are highly sensitive to auditory cues if timed just right. We leverage the brain’s own processes rather than forcing it with chemicals. By applying subtle, phase-aligned stimuli, we help the mind “let go” of wakeful chatter. It’s essentially audio-based neural guidance: no invasive wires, no sedation, and no manual tracking necessary. You simply wear the headband and let it do the work.
The Bigger Picture
Closed-loop neurotechnology is part of a broader movement in sleep science to engage the brain in real time. Improving sleep onset is a major need for many sleep sufferers, and our results demonstrate that gentle brainwave modulation holds promise as a non-drug approach (9). Going forward, we are exploring whether the same principle can also strengthen deep slow-wave sleep, aiding memory consolidation and physical recovery.
Balancing Tech, Trends, and Time-Tested Habits
Whether you embrace Sleepmaxxing wholeheartedly or just pick and choose from its buffet of tips, there’s a simple overarching principle: the best strategies complement, rather than replace, fundamental sleep hygiene. Our technology at Elemind is designed to give you an extra nudge toward rest, but we always encourage users to keep up solid routines—limiting late-night caffeine, dimming screens, and setting a consistent bedtime. Tech can be a powerful ally when paired with these essentials.
Yes, “sleepmaxxing” can get a little wild on social media. But the heart of the trend—appreciating that good sleep is key to overall health—remains worthwhile. When approached with healthy curiosity, many of the popular tips (supplements like magnesium, red-light devices, or even kiwi fruit) can yield incremental improvements in sleep. For individuals needing more substantial help, closed-loop neurotechnology offers a novel way to harness the brain’s own rhythms for faster sleep.
Ultimately, sleep is personal: one person may benefit from a weighted blanket, another from a small dose of melatonin. At Elemind, we believe that personalized, science-backed solutions offer the best route to truly restful nights. Whatever methods you experiment with, keep it balanced and evidence-based. When in doubt, focus on the core pillars—consistent schedule, calm environment, mindful bedtime wind-down—and then layer on any technology that resonates with your body and brain. In the end, the real goal of Sleepmaxxing should be feeling more alert, happier, and healthier by day—without turning bedtime into a stressful chore.
Sweet dreams from all of us at Elemind.
References
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Jaffer, A. “Sleepmaxxing is TikTok’s latest wellness trend, but does it really work?” Mashable, Dec 19, 2024. https://mashable.com/article/sleepmaxxing-sleep-trend-tiktok
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Jaffer, A. “Sleepmaxxing is the newest wellness trend—but does it actually work?” National Geographic, Jan 23, 2025. https://www.nationalgeographic.com/science/article/does-sleepmaxxing-work
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Baron, K. G., Abbott, S., Jao, N., Manalo, N. & Mullen, R. Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? J. Clin. Sleep Med. 13, 351–354 (2017).https://jcsm.aasm.org/doi/full/10.5664/jcsm.6472
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Neely, R. “Sound Sleep: Getting the Right Volume with Elemind.” Elemind Blog, Nov 21, 2024. https://elemindtech.com/blogs/news/sound-sleep-getting-the-right-volume-with-elemind
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Sleep Foundation. “Using Magnesium for Better Sleep.” Reviewed July 2023.
https://www.sleepfoundation.org/magnesium
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Lin, H.H. et al. “Effect of kiwifruit consumption on sleep quality in adults with sleep problems.” Asia Pac J Clin Nutr 20(2):169-174 (2011).
https://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
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Zhao, J. et al. “Effects of red light on sleep quality and endurance performance of Chinese female basketball players.” J Athl Train 47(6):673–678 (2012).
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Ekholm, B. et al. “A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders.” J Clin Sleep Med 16(9):1567-1577 (2020). https://pubmed.ncbi.nlm.nih.gov/32536366/
- Bressler, S. et al. “A randomized controlled trial of alpha phase-locked auditory stimulation to treat symptoms of sleep onset insomnia.” Sci Rep 14:13039 (2024).https://www.nature.com/articles/s41598-024-13039-8
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Winn, Z. “Startup helps people fall asleep by aligning audio signals with brainwaves.” MIT News, Sep 25, 2024. https://news.mit.edu/2024/startup-elemind-helps-people-fall-asleep-0925
- Neely, R. “Why brainwave-based sleep tracking is more accurate than other wearables.” Elemind Blog, Oct 5, 2023. https://elemindtech.com/blogs/news/why-brainwave-based-sleep-tracking