What doctors really think about Sleepmaxxing

IIf you have slept on Tikok trends, you may not recognize that millions of people on the Internet have been involved in dietary supplements such as magnesium, kiwis have eaten before going to bed or closed your mouth – everything to follow better sleep.

“Sleepmaxxing”, as the trend is called, is a roof term that is shaped by social media users to describe hacks that can maximize or improve the sleep quality and quality. “You can consider it a modified or improved version of sleep hygiene,” says Dr. Sam Kashani, specialist for sleep medicine and deputy clinical professor at the David Geffen School of Medicine at the UCLA.

Is it useful – or just another time and waste of money? “I think it's a positive thing that people want to take measures to optimize their sleep,” he says. “But there is a fine line between 'healthy' sleep maxx and something obsessed and hyperfixed in sleep.”

Here is what experts want to know about the trend – including the point where it goes too far.

What are the most popular sleepmaxxing strategies?

There is not a single way to practice sleepmaxxing. Rather, people combine the products, techniques and strategies that work for them. Among the options:

• Taking magnesium and melatonin nutritional supplements
• Avoid liquids for two hours before going to bed
• Use a white machine
• Mouth division
• Eat a kiwi before going to sleep
• Use a weighted blanket or a cooling pillow
• Subsetting the bedroom temperature
• Wear a sleep mask
• Take a hour before going to bed
• Meditate
• Do not set an alarm clock
• Wear a sleep tracker

Is one of these hacks really a good idea?

The American Academy of Sleep Medicine recommends adults to get at least seven hours of sleep a night. If Sleepmaxxing helps you to achieve this goal, experts generally consider it positive. “The joy of sleep and the pleasure of sleep and striving to maximize our sleep quality are all wonderful things,” says Dr. Emerson Wickwire, head of sleep medicine at the Medical Center of the University of Maryland. “To the extent that Sleepmaxxing helps people to devote time for their sleep and enjoy their sleep and improve their sleep, they are all very positive.”

Read more: Why do some people need more sleep than others?

That means some strategies are the most effective. If you sleep in a cool, dark, calm and clear environment, you can probably help you better, for example. Wickwire recommends keeping your bedroom 60-68 ° F. Do you enjoy wearing a silk or a weighted eye mask overnight? More strength for them. Studies indicate that blackout curtains can block disruptive artificial and natural light in a similar way. Cutting off the screen time before going to bed is always a blessing for health.

Many anecdotal evidence – and some studies – cost strategies such as buried under a weighted ceiling or meditating strategies can improve sleep. However, these will not be helpful for everyone. What exactly works is an individual matter: “Some people can say [certain hacks] Solve all your sleep problems, while others may feel that you have no effect on you, ”says Kashani.

What about the strange hacks?

Only a few Sleepmaxxing strategies are supported by science. Take the idea that you need a kiwi snack before you go under the ceiling: “It is wonderful to eat more fruit and vegetables,” says Wickwire. “But with regard to sleep -specific advantages, we lack data to finally answer these questions.” It won't hurt you, but there is no reason to assume that a kiwi will lead to the best sleep of your life.

While some people find showering before going to bed, there is no scientific reason to do this exactly one hour before switching on. “I personally think you should take a shower if it makes sense for you in relation to your working day,” says Dr. James Rowley, a sleep specialist and professor of medicine at the Rush University System for Health. He is a morning shock, but recognizes that many people prefer to take a shower in the evening. “It's okay if it works for your lifestyle – but I don't think it will help you sleep better,” he says.

White-noise machines are also available for debate. Some studies indicate that they can drown out annoying noises and at the same time increase the time connection time. Nevertheless, there are also disadvantages: A recently carried out research showed that these machines can create sounds so loudly that they can damage the hearing, especially for young children. In addition, people sometimes get used to white sound that they cannot sleep without it.

Read more: How to share a bed and at the same time get the best sleep

Another Sleepmaxxing strategy is not to set a morning alarm, but to wake up naturally. Apart from the fact that this is not feasible for many who would prefer to remain, it is not necessarily feasible, it does not necessarily improve health or sleep – and could do the opposite. “I don't know where that [idea] Come from ”, says Rowley.

In the meantime, some Sleepmaxxers indicate the fluid intake two hours before going to bed so that they do not wake up to go to the toilet. You shouldn't dehydrate if you are actually thirsty, experts say. If you wake up to pee so often to interrupt your sleep, speak to your doctor. There could be an underlying medical problem in the game, says Rowley.

Should I start taking melatonin or magnesium preparations?

There is no good evidence that magnesium is reliable sleep aid. “It doesn't matter for them,” says Rowley – unless their blood education shows that they are actually poor and, for example, need nerve and muscle function. Otherwise: “If you don't need a magnesium, why should you take additional magnesium?”

Rowley also recommends skipping melatonin. While it can help people with circadian rhythm disorders, it is not very helpful for those with insomnia, he says. The addition can lead to side effects such as nausea, dizziness, headache, rashes, nightmares and gastritis. If you are determined to try it, start small: 1 to 5 mg, two to four hours before going to bed, “probably more than sufficient for the average person,” says Rowley.

Is it really a good idea to glue my mouth?

One of the special Sleepmaxxing techniques is to switch the mouth with a special adhesive so that they are forced to breathe through their nose. TikKers claim that it prevents snoring and leads to better sleep – but doctors are skeptical. “There is no good evidence that oral recordings do something,” says Rowley. “I had one or two patients mad at myself because I would not support it for them.

The mouth folds can hinder breathing, lead to a dry mouth, irritate your lips and generally make sleep less comfortable. In addition, it could tighten the sleep apnea, says Rowley: If you often snoring, you are better off to paint the tape and plan a doctor's appointment.

Is it possible to get? to Fixed on sleep?

Sltermaxxing enthusiasts are about using wearables such as an Apple Watch or a ring to track statistics such as sleeping time and sleep. However, these devices can lead to an unhealthy obsession of perfect sleep, says Dr. David Benavides, specialist for sleep medicine at the Harvard Medical School and General Brigham. There is even a name for this: orthosomnia.