TikTok Is Obsessed with Sleepmaxxing. I Asked Experts If It’s Healthy

I’m not really sure what I thought sleepmaxxing was the first time I encountered the term on TikTok, but something about the double Xs made me assume it was somehow…raunchy?! On the contrary, sleepmaxxing is a buzzy wellness trend that basically means attempting to optimize sleep quality and quantity through various strategies, routines and tools. Tame, right? To learn more, including whether it’s actually healthy to try, I reached out to two sleep experts, Dr. David D. Clarke, MD, and  Dr. Ariel Neikrug, PhD.

• Dr. David D. Clarke, MD,  is the President of the Association for Treatment of Neuroplastic Symptoms (ATNS), a 501(c)(3) nonprofit dedicated to ending the chronic pain epidemic. Dr. Clarke holds an MD from the University of Connecticut School of Medicine, and is board-certified in Internal Medicine and Gastroenterology. His organization’s mission is to advance the awareness, diagnosis, and treatment of stress-related, brain-generated medical conditions. Learn more at Symptomatic.Me..
•  Dr. Ariel Neikrug, PhD, is a clinical psychologist and sleep medicine specialist from UC Irvine School of Medicine. Dr. Neikrug’s core research interests are in the development, implementation and evaluation of treatments for sleep disorders in chronic disease populations. His research has focused on better understanding sleep and activity rhythms disturbances in chronic disease and how treating sleep and rhythm dysfunction in chronic disease may impact biopsychosocial factors (e.g., sleep, fatigue, circadian rhythms, mood, cognition and quality of life).

What Is Sleepmaxxing?

Sleepmaxxing is a term that refers to the practice of optimizing sleep quality and quantity through various strategies, routines and tools. Per Dr. Clarke, “This trend has emerged as part of a broader cultural shift emphasizing the importance of sleep for mental and physical well-being. Sleepmaxxing encompasses techniques such as creating an ideal sleep environment, using sleep aids like weighted blankets or white noise machines and following structured bedtime routines.” While some of these strategies are backed by loads of research, Dr. Neikrug warns that sleepmaxxing also encompasses less scientifically established methods. He tells me, “While some of these strategies have a strong physiological basis, many lack rigorous research support and are largely anecdotal.

Why Is Sleepmaxxing Trending Right Now?

Scroll through TikTok for long enough and you’re sure to stumble upon a sleep-related video, many of which reference sleepmaxxing. Why now? Both experts agree that the rise of sleepmaxxing is related to increasing awareness of sleep’s role in health, productivity and longevity. Dr. Neikrug adds that with the growing popularity of wellness culture, people are looking for ways to enhance performance, recovery and cognitive function, and sleep is an appealing target for optimization. Social media amplifies this by offering quick fixes, but true sleep improvements come from behavioral consistency rather than products or hacks. It also doesn’t hurt, as Dr. Clarke points out, that on top of recognizing the plethora of health benefits, it's visually appealing and aspirational to see influencers share their ultra-optimized sleep setups and techniques. He adds, “In addition, higher levels of stress, anxiety and depression, particularly among younger generations that are heavy consumers of social media, has supported a focus on sleep as one approach that might help.”

Is Sleepmaxxing Healthy?

This isn’t a black-and-white yes/no question. As with many wellness trends, there are healthy ways to approach sleepmaxxing, but it’s also easy (and potentially tempting) to get carried away. Dr. Neikrug says that the emphasis on prioritizing sleep is positive, but overcomplicating sleep with excessive tools or unproven products can be counterproductive. “Many sleep difficulties are best addressed through fundamental, evidence-based behavioral changes rather than expensive gadgets or supplements,” he says. “While some aspects of sleepmaxxing align with science, true sleep improvement doesn’t come from chasing the latest trend—it comes from consistent, research-backed behaviors that support natural sleep rhythms.”

Dr. Clarke seconds that sleepmaxxing can offer significant benefits when approached thoughtfully, but warns against turning it into an obsession. “I would caution against becoming overly fixated on achieving perfect sleep,” he shares. “This obsession can lead to anxiety over sleep quality disrupting actual rest. Additionally, some popular sleepmaxxing methods lack scientific backing or may even pose risks. For instance, practices like mouth taping can be dangerous for individuals with conditions such as obstructive sleep apnea.”

What Are Some Sleep Strategies That Actually Work?

Since both experts stress the importance of sticking to research-backed behaviors and products, I asked them for tips that can actually help you get a better night’s sleep.

1. Maintain a Consistent Sleep Schedule

Dr. Clarke says that going to bed and waking up at the same time daily helps regulate your body’s internal clock.

2. Get Bright Light Exposure Within 30 Minutes of Waking Up

“Sunlight or a 10,000-lux light device helps regulate sleep-wake cycles,” per Dr. Neikrug.

3. Be Wary of When You’re Drinking Caffeine

Both Dr. Clarke and Dr. Neikrug suggest refraining from caffeine several hours before bedtime to prevent disruptions in your sleep cycle, since caffeine has a long half-life and can affect sleep even hours later.

4. Create a Sleep-Friendly Environment and Nighttime Routine

“A cool, dark, and quiet room promotes better rest,” Dr. Clarke tells me. “Use blackout curtains, earplugs or white noise machines as needed.” Where routines are concerned, Dr. Neikrug says it’s important, before bed, to disengage from stimulating activities like work, screens and intense mental tasks.

5. Reduce Stress

Dr. Clarke shares, “Activities like mindfulness meditation, progressive muscle relaxation or deep breathing exercises can help calm the mind before bed.”