Imagine getting seven to nine hours of sleep every night, just like the NHS recommends.
Can this actually be achieved? And if so, how? Well, with terms like ‘sleepmaxxing‘ doing the rounds on social media and search reaching an all-time high for the term, it seems as though people think they can buy or hack their way to better sleep.
But does it actually work? I spoke to Dr Sham Singh to find out how to improve my own sleep. I also asked if the sleepmaxxing trend was something I should consider. Here’s what I found out…
What is sleepmaxxing?
Sleepmaxxing is a term that has recently gained attention on social media, particularly in self-improvement and health-focused communities. It refers to the act of optimising one’s sleep to improve overall well-being, productivity, health, and energy levels.
The idea behind sleepmaxxing is to prioritise sleep as an essential pillar of health and make intentional efforts to enhance sleep quality and duration. It sounds harmless enough, but can turn into a bit of an obsession.
People are going to extreme lengths – and spending a lot of money – in a bid to get more rest. While some track their nighttime activities with watches or apps, others drink ‘sleepy cocktails’ or buy fancy products like white noise machines.
Does sleepmaxxing actually work?
While some find the restful rituals and technology useful, they’re not actually necessary to sleep well. In fact, Dr Singh believes some of the positive testimonials are “misleading”.
He explained: “The concept of ‘sleepmaxxing’ falls within the larger umbrella of biohacking, wherein people attempt to ‘hack’ their biological functions via technology, supplements, and routines. That said, while there is some validity in the construct of just having better sleep hygiene and using better products to enhance sleep, the entire notion of one being able to buy into or purchase his perfect sleep then fully is misleading.
“I often see patients spending tons of money on high-end mattresses, cooling pads, and wearable sleep trackers or smart light systems, only to realise that they still have sleep complaints because their underlying sources of [poor] sleep hygiene, circadian mishaps, or anxiety are still present.”
He went on to explain that sleep is a “complex neurobiological process”. He said: “Sleep gets regulated by the circadian rhythm, sleep pressure, and neurotransmitters such as melatonin, adenosine, and GABA. Indeed, costly high-tech devices, such as the Oura ring, Eight Sleep cooling mattresses, and sunrise alarm clocks, may help support conditions conducive to sleep.
“Still, they are not meant to replace the basics of healthy sleep, such as consistent sleep schedules, limited exposure to blue light, and stress management. Some sleep-enhancing supplements like magnesium glycinate or glycine may help for relaxation, though they differ in their effects among people and should not be seen as a panacea.”
He shared that for those “suffering with chronic sleep difficulties,” the “gold standard treatment” is “cognitive behavioural therapy for insomnia”. You should also consider speaking to a doctor for bespoke advice – instead of relying on expensive technology that may not even work.
What worked for me?
While I have enjoyed trying different products – like eye masks and electric blankets – going back to basics has been a lot more beneficial to me.
I find that exercising regularly – and avoiding caffeine when the morning is over – are ways to feel sleepier in the evening. I also try to have a consistent routine and wake up at the same time every day where possible.
I make sure that I get up early, read for a little while, and prepare myself for the day ahead. It’s nice to do this with the blinds in my office open, to get some all important natural light.