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font-graphik transition-colors focus-visible:border-transparent disabled:pointer-events-none support:hover:cursor-pointer focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color gap-0 rounded-full bg-transparent p-0 support:hover:[&_svg]:text-grey-1" aria-label="Share this story" type="button" id="radix-:R9l9ljtttqcq:" aria-haspopup="menu" aria-expanded="false" data-state="closed"><svg width="1.5rem" height="1.5rem" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><title></title><g clip-path="url(#clip0_3879_3644)"><rect width="24" height="24" rx="12" fill="currentColor"></rect><path d="M19.5 10.9993L13.6667 5.16602V8.49935C7.83333 9.33268 5.33333 13.4993 4.5 17.666C6.58333 14.7493 9.5 13.416 13.6667 13.416V16.8327L19.5 10.9993Z" fill="#FCF3ED"></path></g><defs><clipPath id="clip0_3879_3644"><rect width="24" height="24" rx="12" fill="white"></rect></clipPath></defs></svg></button></div><div class="hidden border-t pt-4 lg:flex lg:max-w-[26rem] border-warm-grey-2"><div class="flex flex-col gap-4"><div class="flex flex-row items-center gap-2"><div class="flex flex-col"><span class="relative flex shrink-0 size-12 overflow-hidden rounded-full"><img alt="Angela Haupt" loading="lazy" width="72" height="72" decoding="async" data-nimg="1" class="aspect-square h-full w-full object-cover" style="color:transparent" srcSet="https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72 1x, https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72 2x" src="https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72"/></span></div><div><div class="mb-1 font-graphik-compact text-t4 text-black-coffee flex"><span class="mr-1">by </span><div><a class="underline hover:text-brand-red focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color" href="/author/angela-haupt/">Angela Haupt</a></div></div><p class="font-graphik-compact text-metadata uppercase text-grey-1">Haupt is a health and wellness editor at TIME.</p></div></div></div></div></div><div class="col-span-full my-auto lg:col-span-7"><div class="mt-6 lg:my-0"><figure><div class="relative w-full aspect-3/2"><img alt="" fetchPriority="high" decoding="async" data-nimg="fill" class="object-cover" style="position:absolute;height:100%;width:100%;left:0;top:0;right:0;bottom:0;color:transparent" sizes="100vw" srcSet="/redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=640&q=75 640w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=750&q=75 750w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=828&q=75 828w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=1080&q=75 1080w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=1200&q=75 1200w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=1920&q=75 1920w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=2048&q=75 2048w, /redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=3840&q=75 3840w" src="/redesign/_next/image/?url=https%3A%2F%2Fapi.time.com%2Fwp-content%2Fuploads%2F2025%2F03%2Fsleepmaxxing.png&w=3840&q=75"/></div><figcaption class="text-left font-graphik text-caption-small rich-text mt-1 lg:text-caption-small text-grey-1 lg:font-graphik-compact"><span class="italic">Photo-Illustration by Chloe Dowling for TIME (Source Images: Yifei Fang—Getty Images, Tess Trunk—Getty Images)</span></figcaption></figure></div></div><div class="col-span-full mt-6 lg:hidden"><div class="border-t pt-4 border-warm-grey-2"><div class="flex flex-col gap-4"><div class="flex flex-row items-center gap-2"><div class="flex flex-col"><span class="relative flex shrink-0 size-12 overflow-hidden rounded-full"><img alt="Angela Haupt" loading="lazy" width="72" height="72" decoding="async" data-nimg="1" class="aspect-square h-full w-full object-cover" style="color:transparent" srcSet="https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72 1x, https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72 2x" src="https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85&w=72&crop=1&q=85&h=72"/></span></div><div><div class="mb-1 font-graphik-compact text-t4 text-black-coffee flex"><span class="mr-1">by </span><div><a class="underline hover:text-brand-red focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color" href="/author/angela-haupt/">Angela Haupt</a></div></div><p class="font-graphik-compact text-metadata uppercase text-grey-1">Haupt is a health and wellness editor at TIME.</p></div></div></div></div></div></div></div></section><div class="lg:px-20 container mx-auto max-w-[90rem] px-6"><div class="grid grid-cols-4 gap-x-4 lg:grid-cols-12"><div class="col-span-full lg:col-span-7"><article class="pb-8 lg:pt-10 lg:pb-0"><div class="mb-8"><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 min-h-[6.375rem] lg:min-h-[4.75rem] text-left"><span class="leading-[0.82] pt-2 lg:pt-0 font-medium float-left uppercase font-editorial text-[6.25rem] lg:text-[5.625rem] mr-4">I</span>f you’ve been sleeping on TikTok trends, you might not realize that across the internet, <a href="https://www.tiktok.com/discover/sleepmaxxing?lang=en">millions of people</a> are stocking up on supplements like magnesium, eating kiwis before bed, or taping their mouths shut—all in pursuit of better sleep.</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">“Sleepmaxxing,” as the trend is called, is an umbrella term coined by social-media users to describe hacks that can maximize or improve sleep quality and quantity. “You can sort of think of it as a modified or upgraded version of sleep hygiene,” says Dr. Sam Kashani, a sleep medicine specialist and assistant clinical professor at the David Geffen School of Medicine at UCLA. </p></div><div class="mb-8"><div class="overflow-hidden py-4 block lg:hidden"><p class="mb-2 text-center font-graphik-compact text-caption-small italic text-grey-1">Advertisement</p><div class="webflix-player-container component"><div class="webflix-reel" data-partner-key="1d483486-fd58-4aac-bfc2-d711b4ced387" data-property-key="68045ddd-9c78-4646-87d8-3858555b3f5f"></div></div></div><div class="overflow-hidden py-4 hidden min-h-[16.3125rem] lg:block"><p class="mb-2 text-center font-graphik-compact text-caption-small italic text-grey-1">Advertisement</p><div class="mx-auto max-w-[26rem]"><div id="8767e06e877e4f5cb97576f8fd874f99"></div></div></div></div><div class="mb-8"><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Is it useful—or just another waste of time and money? “I think it’s a positive thing that people want to take measures to optimize their sleep,” he says. “But there’s a fine line between ‘healthy’ sleepmaxxing and being somewhat obsessive and hyper-fixated on sleep.”</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Here’s what experts want people to know about the trend—including the point at which it goes too far.</p><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>What are the most popular sleepmaxxing strategies?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">There’s no single way to practice sleepmaxxing. Rather, people combine the products, techniques, and strategies that work for them.<strong> </strong>Among the options:</p><ul class="list-outside pl-5 self-baseline text-coffee-black text-body-large font-graphic tracking-0.5px mb-2 list-disc mb-0"><li class="rich-text"><span>Taking magnesium and <a href="https://time.com/5672106/melatonin-safety/">melatonin</a> supplements</span></li><li class="rich-text"><span>Avoiding liquids for two hours before bed</span></li><li class="rich-text"><span>Using a white-noise machine</span></li><li class="rich-text"><span>Mouth-taping</span></li><li class="rich-text"><span>Eating a kiwi before going to sleep</span></li><li class="rich-text"><span>Using a weighted blanket or cooling pillow</span></li><li class="rich-text"><span>Lowering bedroom temperature</span></li><li class="rich-text"><span>Wearing a sleep mask</span></li><li class="rich-text"><span>Showering one hour before bed</span></li><li class="rich-text"><span>Meditating</span></li><li class="rich-text"><span>Not setting an alarm clock</span></li><li class="rich-text"><span>Wearing a sleep tracker</span></li></ul></div><div class=""><div class="overflow-hidden p-0 mb-0"><div class="native-ad flex w-full flex-col items-center justify-center"><div id="native-ad-inline-1" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center overflow-hidden bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div></div><div class="mb-8"><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>Are any of these hacks actually a good idea?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">The American Academy of Sleep Medicine recommends adults get at least <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/">seven hours</a> of sleep a night. If sleepmaxxing helps you hit that goal, experts generally consider it a net positive. “Celebrating the joy of sleep and the pleasure of sleep and striving to maximize our sleep quality are all wonderful things,” says Dr. Emerson Wickwire, section head of sleep medicine at the University of Maryland Medical Center. “To the extent that sleepmaxxing helps people dedicate time to their sleep and enjoy their sleep and improve their sleep, those are all very positive.”</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left"><strong>Read More: </strong><a href="https://time.com/7064982/how-much-sleep-do-you-need-health/"><em>Why Do Some People Need More Sleep Than Others?</em></a></p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">That said, a few strategies stand out as the most effective. Sleeping in a cool, dark, quiet, and uncluttered environment, for example, will likely help you snooze better. Wickwire recommends keeping your bedroom 60-68°F. Enjoy wearing a silk or weighted eye mask overnight? More power to you. <a href="https://link.springer.com/article/10.1046/j.1446-9235.2003.00039.x">Research</a> suggests blackout curtains can similarly block out disruptive artificial and natural light. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5839336">Cutting back on screen time</a> before bed is also always a boon to health.</p></div><div class=""><div class="overflow-hidden p-0 mb-0"><div id="inline-ad-1" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><div class="mb-8"><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Plenty of anecdotal evidence, meanwhile—and some studies—suggest strategies like burying yourself under a <a href="https://pubmed.ncbi.nlm.nih.gov/32204779/">weighted blanket</a> or <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693">meditating</a> can improve sleep. Yet these won’t be helpful to everyone. Exactly what works is an individual matter: “Some people may claim [certain hacks] solve all their sleep issues, while others might feel they have no effect on them,” Kashani says. “Every human is different.”</p><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>What about the weirder hacks?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Few sleepmaxxing strategies are backed by science. Take the idea that you need to snack on a kiwi before getting under the covers: “Eating more fruits and veggies is wonderful,” Wickwire says. “But in terms of sleep-specific benefits, we lack data to answer these questions conclusively.” It’s not going to hurt you, but there's no reason to believe a kiwi will lead to the best sleep of your life, either.</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">While some people find showering before bed helps calm their mind, there’s no scientific reason to do so exactly one hour before turning in. “I personally think you should shower when it makes sense for you in terms of your work day,” says Dr. James Rowley, a sleep specialist and professor of medicine at Rush University System for Health. He’s a morning showerer, but acknowledges that lots of people prefer to shower in the evening. “That’s fine, if it works for your lifestyle—but I don’t think it’s going to help you sleep better,” he says.</p></div><div class=""><div class="overflow-hidden p-0 mb-0"><div id="inline-ad-2" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><div class="mb-8"><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">White-noise machines are also up for debate. <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798">Some studies</a> suggest they can drown out annoying sounds, while increasing the amount of time spent asleep. Yet there are downsides, too: A <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945724001588?via%3Dihub">recent research review</a> found that these machines can generate sounds so loud, they could damage hearing, especially among young children. Plus, people sometimes get so used to white noise, they can't sleep without it.</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left"><strong>Read More: </strong><a href="https://time.com/6979076/how-to-share-bed-with-partner/"><em>How to Share a Bed While Getting the Best Night’s Sleep</em></a></p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">Another sleepmaxxing strategy involves not setting a morning alarm, instead waking up naturally. Aside from the fact that this isn’t logistically feasible for many who’d prefer to remain employed, it won’t necessarily improve health or sleep—and could do the opposite. “I don’t know where that [idea] comes from,” Rowley says. Having a regular wake-up time actually helps regulate your circadian clock, he adds, establishing a more stable sleep-wake cycle that promotes good rest.</p></div><div class=""><div class="overflow-hidden p-0 mb-0"><div id="inline-ad-3" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><div class="mb-8"><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Meanwhile, some sleepmaxxers report cutting off liquid intake two hours before bed so they don’t wake up needing to go to the bathroom. You shouldn’t dehydrate yourself if you’re actually thirsty, experts say. Rather, if you’re waking up to pee so often that it’s interrupting your sleep, talk to your doctor. There might be an underlying medical issue at play, Rowley says.</p><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>Should I start taking melatonin or magnesium supplements?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">There’s <a href="https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03297-z">no good evidence</a> that magnesium is a reliable sleep aid. “It’s not doing anything for you,” Rowley says—unless your blood work indicates you’re actually deficient and need it for, say, nerve and muscle function. Otherwise, “If you don’t need magnesium, why should you take extra magnesium?"</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">Rowley also advises skipping melatonin. While it can help people who have <a href="https://pubmed.ncbi.nlm.nih.gov/26414986/">circadian rhythm disorders</a>, it’s not very helpful for those with insomnia, he says. The supplement can <a href="https://www.ncbi.nlm.nih.gov/books/NBK534823/">lead to side effects</a> like nausea, dizziness, headaches, rashes, nightmares, and gastritis. If you’re determined to try it, start small: 1 to 5 mg taken two to four hours before bedtime is "probably more than sufficient for the average person,” Rowley says.</p></div><div class=""><div class="overflow-hidden p-0 mb-0"><div id="inline-ad-4" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><div class="mb-8"><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>Is it really a good idea to tape my mouth shut?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">One of the more peculiar sleepmaxxing techniques involves <a href="https://time.com/7177855/mouth-taping-benefits-sleep/">taping your mouth shut</a> with special adhesive, so you’re forced to breathe through your nose. <a href="https://www.tiktok.com/tag/mouthtaping?lang=en">TikTokers</a> claim it prevents snoring and leads to better sleep—but doctors are skeptical. “There is no good evidence that mouth taping does anything,” Rowley says. “I’ve had one or two patients get mad at me because I wouldn't endorse it for them. I’m like, ‘Sorry, I just can’t.’”</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Mouth taping could obstruct breathing, lead to a dry mouth, irritate your lips, and generally make sleep less comfortable. Plus, it could exacerbate sleep apnea, Rowley says—so if you’re snoring often, you’re better off ditching the tape and scheduling a doctor’s appointment.</p><h2 class="text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6"><strong>Is it possible to get </strong><strong><em>too </em></strong><strong>fixated on sleep?</strong></h2><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">Sleepmaxxing enthusiasts are all about using wearables like an Apple Watch or Oura Ring to track stats such as sleep duration and sleep stage. Yet these devices can lead to an unhealthy obsession with achieving perfect slumber, says Dr. David Benavides, a sleep medicine specialist at Harvard Medical School and Mass General Brigham. There’s even a name for it: orthosomnia.</p></div><div class=""><div class="overflow-hidden p-0 mb-0"><div id="inline-ad-5" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex mb-0" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">“The data from these sleep trackers can perpetuate the cycle, where it paradoxically leads to worse sleep quality and insomnia-like symptoms,” he says. “The problem is that if you’re so fixated and anxious about getting to sleep, you’ll end up not getting to sleep,” instead tossing and turning as you ruminate over the distressing fact that you’re still awake and ruining your incoming data report.</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left"><strong>Read More:</strong> <a href="https://time.com/7175972/sleep-doctors-best-advice/"><em>Sleep Doctors Share the 1 Tip That’s Changed Their Lives</em></a></p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left">Benavides has seen an increasing number of patients with orthosomnia; many bring in their wearable devices, worried they're not getting enough hours of REM sleep or wondering why their device says they woke up three times during the night. He points out that there’s variability in these algorithms. Plus, while wearables can guess which sleep stage you’re in, only a lab-based brain-wave study can confirm it.</p><p class="self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left">“Stop obsessing about your sleep,” Kashani says. “Your body wants to sleep and will sleep, as long as you don’t let your mind get in the way.” Adopting a 12-step routine full of fancy tricks and hacks simply isn’t necessary. If you don’t have any sleep problems, you don't need to employ these strategies, he says—and if you are having trouble sleeping, talk to your doctor. “We can be a lot more helpful than Instagram and TikTok,” Kashani says.</p></article></div><div class="hidden lg:col-span-5 lg:block lg:pt-10"><div class="flex h-full min-h-[34.25rem] flex-col items-end justify-between"><div class="mb-12 h-full"><div class="sticky top-[var(--navigation-height-mobile)] xl:top-[var(--navigation-height-desktop)]"><div id="rightrail-ad-1" class="flex min-h-px w-full min-w-px max-w-[100vw] items-center justify-center overflow-hidden bg-transparent text-center group-[.disable-ads]:hidden print:hidden hidden lg:flex min-h-[15.625rem]" aria-labelledby="complementary" aria-label="Advertisement" data-native="false" role="region"></div></div></div><div class="mb-12 h-full"><div class="sticky top-[var(--navigation-height-mobile)] xl:top-[var(--navigation-height-desktop)]"><div class="native-ad flex w-full flex-col 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1.9886 69.1028 1.97764C69.0916 1.96669 68.4862 1.96121 68.4694 1.95573C68.4638 1.95573 66.4738 1.94477 64.4278 1.93929C63.0265 1.93929 61.6531 1.94477 60.8067 1.94477C60.6161 1.95025 59.8706 1.97217 59.8706 1.97217Z" fill="white"></path></g><defs><clipPath id="clip0_5035_44915"><rect width="70.6174" height="20.3146" fill="white" transform="translate(0.190674 0.504028)"></rect></clipPath></defs></svg></a></div><div class="grid grid-cols-4 gap-x-4 lg:grid-cols-12 border-[3px] border-white/30 px-6 pb-4 pt-10 lg:gap-x-10 lg:px-0 lg:py-10"><div class="col-span-full lg:col-span-10 lg:col-start-2 lg:grid lg:grid-cols-12 lg:gap-x-10"><div class="col-span-full mb-8 border-b border-grey-1 pb-6 last:mb-0 last:border-0 last:pb-0 lg:col-span-3 lg:mb-0 lg:border-0 lg:pb-0"><h2 class="text-center font-editorial text-h5 text-ivory-white lg:border-b lg:border-grey-1 lg:pb-4 lg:text-start">Sections</h2><div class="mt-6 grid grid-cols-2 gap-x-4 lg:mb-0 lg:mt-4 lg:grid-cols-1 lg:gap-y-5"><ul><li 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focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="https://www.google.com/url?q=https://time.com/time2030/&sa=D&source=docs&ust=1738865569960513&usg=AOvVaw3MUTJYZs4kZE_5n88POS_Q">TIME 2030</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="/vault/">The TIME Vault</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="https://www.timeforkids.com">TIME For Kids</a></div></li></ul><ul><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="/collection/time-co2-futures/">TIME Futures</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="https://www.timeedge.com/login">TIME Edge</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color 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href="/partnercontent/">Supplied Partner Content</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="/time-masthead/">Masthead</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent font-graphik text-body-large transition-colors hover:underline" href="/longform/join-time/">Careers</a></div></li><li class="mb-5 flex items-stretch last:mb-0"><div><a class="focus-visible:outline focus-visible:outline-black-coffee focus-visible:outline-2 focus-visible:outline-offset-2 focus-visible:shadow-focus-color border-b border-transparent 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font-medium float-left uppercase font-editorial text-[6.25rem] lg:text-[5.625rem] mr-4\\\"\u003eI\u003c/span\u003ef you’ve been sleeping on TikTok trends, you might not realize that across the internet, \u003ca href=\\\"https://www.tiktok.com/discover/sleepmaxxing?lang=en\\\"\u003emillions of people\u003c/a\u003e are stocking up on supplements like magnesium, eating kiwis before bed, or taping their mouths shut—all in pursuit of better sleep.\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"“Sleepmaxxing,” as the trend is called, is an umbrella term coined by social-media users to describe hacks that can maximize or improve sleep quality and quantity. “You can sort of think of it as a modified or upgraded version of sleep hygiene,” says Dr. Sam Kashani, a sleep medicine specialist and assistant clinical professor at the David Geffen School of Medicine at UCLA.\u0026nbsp;\"}}]}]]}],[\"$\",\"div\",\"block-group-1\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-player-0\",{\"children\":[[\"$\",\"div\",null,{\"className\":\"overflow-hidden py-4 block lg:hidden\",\"children\":[[\"$\",\"p\",null,{\"className\":\"mb-2 text-center font-graphik-compact text-caption-small italic text-grey-1\",\"children\":\"Advertisement\"}],[\"$\",\"$L33\",null,{}]]}],[\"$\",\"div\",null,{\"className\":\"overflow-hidden py-4 hidden min-h-[16.3125rem] lg:block\",\"children\":[[\"$\",\"p\",null,{\"className\":\"mb-2 text-center font-graphik-compact text-caption-small italic text-grey-1\",\"children\":\"Advertisement\"}],[\"$\",\"$L34\",null,{}]]}]]}]]}],[\"$\",\"div\",\"block-group-2\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/paragraph-0\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Is it useful—or just another waste of time and money? “I think it’s a positive thing that people want to take measures to optimize their sleep,” he says. “But there’s a fine line between ‘healthy’ sleepmaxxing and being somewhat obsessive and hyper-fixated on sleep.”\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Here’s what experts want people to know about the trend—including the point at which it goes too far.\"}}]}],[\"$\",\"$32\",\"inner-block-core/heading-2\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eWhat are the most popular sleepmaxxing strategies?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-3\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"There’s no single way to practice sleepmaxxing. Rather, people combine the products, techniques, and strategies that work for them.\u003cstrong\u003e \u003c/strong\u003eAmong the options:\"}}]}],[\"$\",\"$32\",\"inner-block-core/list-4\",{\"children\":[\"$\",\"ul\",null,{\"className\":\"list-outside pl-5 self-baseline text-coffee-black text-body-large font-graphic tracking-0.5px mb-2 list-disc mb-0\",\"children\":[[[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Taking magnesium and \u003ca href=\\\"https://time.com/5672106/melatonin-safety/\\\"\u003emelatonin\u003c/a\u003e supplements\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Avoiding liquids for two hours before bed\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Using a white-noise machine\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Mouth-taping\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Eating a kiwi before going to sleep\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Using a weighted blanket or cooling pillow\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Lowering bedroom temperature\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Wearing a sleep mask\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Showering one hour before bed\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Meditating\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Not setting an alarm clock\"}}],\"$undefined\"]}],[\"$\",\"li\",null,{\"className\":\"rich-text\",\"children\":[[\"$\",\"span\",null,{\"dangerouslySetInnerHTML\":{\"__html\":\"Wearing a sleep tracker\"}}],\"$undefined\"]}]],\"$undefined\"]}]}]]}],[\"$\",\"div\",\"block-group-3\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"native-ad-inline-1\",\"native\":true,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"native-ad-inline-1\"},{\"name\":\"native\",\"value\":\"true\"}]},\"id\":\"native-ad-inline-1\",\"native\":true,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":8,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"div\",\"block-group-4\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/heading-0\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eAre any of these hacks actually a good idea?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"The American Academy of Sleep Medicine recommends adults get at least \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/\\\"\u003eseven hours\u003c/a\u003e of sleep a night. If sleepmaxxing helps you hit that goal, experts generally consider it a net positive. “Celebrating the joy of sleep and the pleasure of sleep and striving to maximize our sleep quality are all wonderful things,” says Dr. Emerson Wickwire, section head of sleep medicine at the University of Maryland Medical Center. “To the extent that sleepmaxxing helps people dedicate time to their sleep and enjoy their sleep and improve their sleep, those are all very positive.”\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eRead More: \u003c/strong\u003e\u003ca href=\\\"https://time.com/7064982/how-much-sleep-do-you-need-health/\\\"\u003e\u003cem\u003eWhy Do Some People Need More Sleep Than Others?\u003c/em\u003e\u003c/a\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-3\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"That said, a few strategies stand out as the most effective. Sleeping in a cool, dark, quiet, and uncluttered environment, for example, will likely help you snooze better. Wickwire recommends keeping your bedroom 60-68°F. Enjoy wearing a silk or weighted eye mask overnight? More power to you. \u003ca href=\\\"https://link.springer.com/article/10.1046/j.1446-9235.2003.00039.x\\\"\u003eResearch\u003c/a\u003e suggests blackout curtains can similarly block out disruptive artificial and natural light. \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839336\\\"\u003eCutting back on screen time\u003c/a\u003e before bed is also always a boon to health.\"}}]}]]}],[\"$\",\"div\",\"block-group-5\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"inline-ad-1\",\"native\":false,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"inline-ad-1\"},{\"name\":\"native\",\"value\":\"false\"}]},\"id\":\"inline-ad-1\",\"native\":false,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":13,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"div\",\"block-group-6\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/paragraph-0\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Plenty of anecdotal evidence, meanwhile—and some studies—suggest strategies like burying yourself under a \u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/32204779/\\\"\u003eweighted blanket\u003c/a\u003e or \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693\\\"\u003emeditating\u003c/a\u003e can improve sleep. Yet these won’t be helpful to everyone. Exactly what works is an individual matter: “Some people may claim [certain hacks] solve all their sleep issues, while others might feel they have no effect on them,” Kashani says. “Every human is different.”\"}}]}],[\"$\",\"$32\",\"inner-block-core/heading-1\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eWhat about the weirder hacks?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Few sleepmaxxing strategies are backed by science. Take the idea that you need to snack on a kiwi before getting under the covers: “Eating more fruits and veggies is wonderful,” Wickwire says. “But in terms of sleep-specific benefits, we lack data to answer these questions conclusively.” It’s not going to hurt you, but there's no reason to believe a kiwi will lead to the best sleep of your life, either.\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-3\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"While some people find showering before bed helps calm their mind, there’s no scientific reason to do so exactly one hour before turning in. “I personally think you should shower when it makes sense for you in terms of your work day,” says Dr. James Rowley, a sleep specialist and professor of medicine at Rush University System for Health. He’s a morning showerer, but acknowledges that lots of people prefer to shower in the evening. “That’s fine, if it works for your lifestyle—but I don’t think it’s going to help you sleep better,” he says.\"}}]}]]}],[\"$\",\"div\",\"block-group-7\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"inline-ad-2\",\"native\":false,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"inline-ad-2\"},{\"name\":\"native\",\"value\":\"false\"}]},\"id\":\"inline-ad-2\",\"native\":false,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":18,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"div\",\"block-group-8\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/paragraph-0\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"White-noise machines are also up for debate. \u003ca href=\\\"https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798\\\"\u003eSome studies\u003c/a\u003e suggest they can drown out annoying sounds, while increasing the amount of time spent asleep. Yet there are downsides, too: A \u003ca href=\\\"https://www.sciencedirect.com/science/article/abs/pii/S1389945724001588?via%3Dihub\\\"\u003erecent research review\u003c/a\u003e found that these machines can generate sounds so loud, they could damage hearing, especially among young children. Plus, people sometimes get so used to white noise, they can't sleep without it.\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eRead More: \u003c/strong\u003e\u003ca href=\\\"https://time.com/6979076/how-to-share-bed-with-partner/\\\"\u003e\u003cem\u003eHow to Share a Bed While Getting the Best Night’s Sleep\u003c/em\u003e\u003c/a\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Another sleepmaxxing strategy involves not setting a morning alarm, instead waking up naturally. Aside from the fact that this isn’t logistically feasible for many who’d prefer to remain employed, it won’t necessarily improve health or sleep—and could do the opposite. “I don’t know where that [idea] comes from,” Rowley says. Having a regular wake-up time actually helps regulate your circadian clock, he adds, establishing a more stable sleep-wake cycle that promotes good rest.\"}}]}]]}],[\"$\",\"div\",\"block-group-9\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"inline-ad-3\",\"native\":false,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"inline-ad-3\"},{\"name\":\"native\",\"value\":\"false\"}]},\"id\":\"inline-ad-3\",\"native\":false,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":22,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"div\",\"block-group-10\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/paragraph-0\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Meanwhile, some sleepmaxxers report cutting off liquid intake two hours before bed so they don’t wake up needing to go to the bathroom. You shouldn’t dehydrate yourself if you’re actually thirsty, experts say. Rather, if you’re waking up to pee so often that it’s interrupting your sleep, talk to your doctor. There might be an underlying medical issue at play, Rowley says.\"}}]}],[\"$\",\"$32\",\"inner-block-core/heading-1\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eShould I start taking melatonin or magnesium supplements?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"There’s \u003ca href=\\\"https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03297-z\\\"\u003eno good evidence\u003c/a\u003e that magnesium is a reliable sleep aid. “It’s not doing anything for you,” Rowley says—unless your blood work indicates you’re actually deficient and need it for, say, nerve and muscle function. Otherwise, “If you don’t need magnesium, why should you take extra magnesium?\\\"\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-3\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Rowley also advises skipping melatonin. While it can help people who have \u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/26414986/\\\"\u003ecircadian rhythm disorders\u003c/a\u003e, it’s not very helpful for those with insomnia, he says. The supplement can \u003ca href=\\\"https://www.ncbi.nlm.nih.gov/books/NBK534823/\\\"\u003elead to side effects\u003c/a\u003e like nausea, dizziness, headaches, rashes, nightmares, and gastritis. If you’re determined to try it, start small: 1 to 5 mg taken two to four hours before bedtime is \\\"probably more than sufficient for the average person,” Rowley says.\"}}]}]]}],[\"$\",\"div\",\"block-group-11\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"inline-ad-4\",\"native\":false,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"inline-ad-4\"},{\"name\":\"native\",\"value\":\"false\"}]},\"id\":\"inline-ad-4\",\"native\":false,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":27,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"div\",\"block-group-12\",{\"className\":\"mb-8\",\"children\":[[\"$\",\"$32\",\"inner-block-core/heading-0\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eIs it really a good idea to tape my mouth shut?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"One of the more peculiar sleepmaxxing techniques involves \u003ca href=\\\"https://time.com/7177855/mouth-taping-benefits-sleep/\\\"\u003etaping your mouth shut\u003c/a\u003e with special adhesive, so you’re forced to breathe through your nose. \u003ca href=\\\"https://www.tiktok.com/tag/mouthtaping?lang=en\\\"\u003eTikTokers\u003c/a\u003e claim it prevents snoring and leads to better sleep—but doctors are skeptical. “There is no good evidence that mouth taping does anything,” Rowley says. “I’ve had one or two patients get mad at me because I wouldn't endorse it for them. I’m like, ‘Sorry, I just can’t.’”\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Mouth taping could obstruct breathing, lead to a dry mouth, irritate your lips, and generally make sleep less comfortable. Plus, it could exacerbate sleep apnea, Rowley says—so if you’re snoring often, you’re better off ditching the tape and scheduling a doctor’s appointment.\"}}]}],[\"$\",\"$32\",\"inner-block-core/heading-3\",{\"children\":[\"$\",\"h2\",null,{\"className\":\"text-mobile-h3 lg:text-h3 font-editorial text-black-coffee text-left mb-6\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eIs it possible to get \u003c/strong\u003e\u003cstrong\u003e\u003cem\u003etoo \u003c/em\u003e\u003c/strong\u003e\u003cstrong\u003efixated on sleep?\u003c/strong\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-4\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Sleepmaxxing enthusiasts are all about using wearables like an Apple Watch or Oura Ring to track stats such as sleep duration and sleep stage. Yet these devices can lead to an unhealthy obsession with achieving perfect slumber, says Dr. David Benavides, a sleep medicine specialist at Harvard Medical School and Mass General Brigham. There’s even a name for it: orthosomnia.\"}}]}]]}],[\"$\",\"div\",\"block-group-13\",{\"className\":\"\",\"children\":[[\"$\",\"$32\",\"inner-block-custom/ad-0\",{\"children\":[\"$\",\"$L16\",null,{\"block\":{\"name\":\"custom/ad\",\"id\":\"inline-ad-5\",\"native\":false,\"sizes\":[],\"attributes\":[{\"name\":\"id\",\"value\":\"inline-ad-5\"},{\"name\":\"native\",\"value\":\"false\"}]},\"id\":\"inline-ad-5\",\"native\":false,\"isStandardArticle\":true,\"enableDropCap\":true,\"index\":33,\"className\":\"mb-0\",\"nextBlockName\":\"\"}]}]]}],[\"$\",\"$32\",\"block-group-14\",{\"children\":[[\"$\",\"$32\",\"inner-block-core/paragraph-0\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"“The data from these sleep trackers can perpetuate the cycle, where it paradoxically leads to worse sleep quality and insomnia-like symptoms,” he says. “The problem is that if you’re so fixated and anxious about getting to sleep, you’ll end up not getting to sleep,” instead tossing and turning as you ruminate over the distressing fact that you’re still awake and ruining your incoming data report.\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-1\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eRead More:\u003c/strong\u003e \u003ca href=\\\"https://time.com/7175972/sleep-doctors-best-advice/\\\"\u003e\u003cem\u003eSleep Doctors Share the 1 Tip That’s Changed Their Lives\u003c/em\u003e\u003c/a\u003e\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-2\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-6 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"Benavides has seen an increasing number of patients with orthosomnia; many bring in their wearable devices, worried they're not getting enough hours of REM sleep or wondering why their device says they woke up three times during the night. He points out that there’s variability in these algorithms. Plus, while wearables can guess which sleep stage you’re in, only a lab-based brain-wave study can confirm it.\"}}]}],[\"$\",\"$32\",\"inner-block-core/paragraph-3\",{\"children\":[\"$\",\"p\",null,{\"className\":\"self-baseline font-graphik text-body-large text-black-coffee rich-text mb-0 text-left\",\"dangerouslySetInnerHTML\":{\"__html\":\"“Stop obsessing about your sleep,” Kashani says. “Your body wants to sleep and will sleep, as long as you don’t let your mind get in the way.” Adopting a 12-step routine full of fancy tricks and hacks simply isn’t necessary. 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Doctors Really Think of Sleepmaxxing\",\"articleTemplate\":\"standardArticle\",\"date\":\"2025-03-18T14:31:50\",\"dateGmt\":\"2025-03-18T18:31:50\",\"modified\":\"2025-03-18T14:32:07\",\"enableDropCap\":true,\"modifiedGmt\":\"2025-03-18T18:32:07\",\"slug\":\"what-is-sleepmaxxing-sleep-doctors\",\"status\":\"publish\",\"uri\":\"/7269178/what-is-sleepmaxxing-sleep-doctors/\",\"contentTypeName\":\"post\",\"sponsorshipTag\":null,\"editLink\":\"https://api.time.com/wp-admin/post.php?post=7269178\u0026action=edit\",\"postInfo\":{\"__typename\":\"PostInfoType\",\"wordCount\":1471},\"timeDate\":{\"__typename\":\"TimeDateType\",\"modified\":null},\"postSettings\":{\"__typename\":\"PostSettings\",\"adTags\":[],\"isNegativeCoverage\":false,\"canonicalUrl\":\"\"},\"diptycheImages\":[],\"featuredImage\":{\"__typename\":\"NodeWithFeaturedImageToMediaItemConnectionEdge\",\"node\":{\"__typename\":\"MediaItem\",\"altText\":\"\",\"sourceUrl\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png\"}},\"articleBrandedTag\":{\"__typename\":\"ArticleBrandedTagType\",\"branded_tag\":\"\",\"theme\":\"\"},\"primarySection\":{\"__typename\":\"PrimarySection\",\"link\":\"/section/health\",\"name\":\"Health\",\"slug\":\"health\"},\"primaryTag\":{\"__typename\":\"PrimaryTag\",\"link\":\"/tag/sleep\",\"name\":\"Sleep\",\"slug\":\"sleep\"},\"secondaryTags\":{\"__typename\":\"SecondaryTagsType\",\"tags\":[{\"__typename\":\"SecondaryTags\",\"name\":\"Evergreen\",\"slug\":\"evergreen\"},{\"__typename\":\"SecondaryTags\",\"name\":\"healthscienceclimate\",\"slug\":\"health-science-climate\"}]},\"sections\":{\"__typename\":\"PostToSectionConnection\",\"nodes\":[{\"__typename\":\"Section\",\"slug\":\"time-section-health\",\"name\":\"time-section-health\"}]},\"meta\":{\"__typename\":\"MetaType\",\"title\":\"What Doctors Really Think of Sleepmaxxing | TIME\",\"description\":\"“Sleepmaxxing\\\" describes hacks that can maximize or improve sleep quality and quantity. Here’s what doctors say about the trend.\",\"path\":\"/7269178/what-is-sleepmaxxing-sleep-doctors/\",\"openGraph\":{\"__typename\":\"OpenGraphType\",\"title\":\"What Doctors Really Think of Sleepmaxxing\",\"description\":\"The viral TikTok trend takes things a little too far.\",\"url\":\"https://time.com/7269178/what-is-sleepmaxxing-sleep-doctors/\",\"type\":\"article\",\"siteName\":\"TIME\",\"images\":[{\"__typename\":\"ImageType\",\"url\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png?w=1200\u0026h=628\u0026crop=1\",\"width\":\"1200\",\"height\":\"628\"}]},\"twitter\":{\"__typename\":\"TwitterType\",\"site\":\"@TIME\",\"title\":\"What Doctors Really Think of Sleepmaxxing\",\"description\":\"The viral TikTok trend takes things a little too far.\",\"card\":\"summary_large_image\",\"url\":\"https://time.com/7269178/what-is-sleepmaxxing-sleep-doctors/\",\"images\":[{\"__typename\":\"TwitterImageType\",\"url\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png?w=1200\u0026h=628\u0026crop=1\"}]},\"other\":null},\"contentBlocks\":{\"__typename\":\"ContentBlocks\",\"blocks\":[{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[{\"__typename\":\"ContentBlockAttribute\",\"name\":\"id\",\"value\":\"7268956\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"url\",\"value\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"caption\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"credit\",\"value\":\"Photo-Illustration by Chloe Dowling for TIME (Source Images: Yifei Fang—Getty Images, Tess Trunk—Getty Images)\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"src\",\"value\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"width\",\"value\":\"2400\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"height\",\"value\":\"1600\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"originalSrc\",\"value\":\"https://api.time.com/wp-content/uploads/2025/03/sleepmaxxing.png\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"originalWidth\",\"value\":\"2400\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"originalHeight\",\"value\":\"1600\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"alt\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"title\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"copyright\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"type\",\"value\":\"image\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"mobileImgSrc\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"mobileImgWidth\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"mobileImgHeight\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"logoSrc\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"logoWidth\",\"value\":\"\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"logoHeight\",\"value\":\"\"}],\"innerHTML\":null,\"name\":\"gutenberg-custom-blocks/featured-media\",\"tagName\":\"img\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"If you’ve been sleeping on TikTok trends, you might not realize that across the internet, \u003ca href=\\\"https://www.tiktok.com/discover/sleepmaxxing?lang=en\\\"\u003emillions of people\u003c/a\u003e are stocking up on supplements like magnesium, eating kiwis before bed, or taping their mouths shut—all in pursuit of better sleep.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"“Sleepmaxxing,” as the trend is called, is an umbrella term coined by social-media users to describe hacks that can maximize or improve sleep quality and quantity. “You can sort of think of it as a modified or upgraded version of sleep hygiene,” says Dr. Sam Kashani, a sleep medicine specialist and assistant clinical professor at the David Geffen School of Medicine at UCLA.\u0026nbsp;\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Is it useful—or just another waste of time and money? “I think it’s a positive thing that people want to take measures to optimize their sleep,” he says. “But there’s a fine line between ‘healthy’ sleepmaxxing and being somewhat obsessive and hyper-fixated on sleep.”\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Here’s what experts want people to know about the trend—including the point at which it goes too far.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eWhat are the most popular sleepmaxxing strategies?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"There’s no single way to practice sleepmaxxing. Rather, people combine the products, techniques, and strategies that work for them.\u003cstrong\u003e \u003c/strong\u003eAmong the options:\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Taking magnesium and \u003ca href=\\\"https://time.com/5672106/melatonin-safety/\\\"\u003emelatonin\u003c/a\u003e supplements\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Avoiding liquids for two hours before bed\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Using a white-noise machine\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Mouth-taping\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Eating a kiwi before going to sleep\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Using a weighted blanket or cooling pillow\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Lowering bedroom temperature\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Wearing a sleep mask\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Showering one hour before bed\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Meditating\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Not setting an alarm clock\",\"name\":\"core/list-item\",\"tagName\":\"li\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Wearing a sleep tracker\",\"name\":\"core/list-item\",\"tagName\":\"li\"}],\"attributes\":[],\"innerHTML\":\"\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\",\"name\":\"core/list\",\"tagName\":\"ul\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eAre any of these hacks actually a good idea?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"The American Academy of Sleep Medicine recommends adults get at least \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/\\\"\u003eseven hours\u003c/a\u003e of sleep a night. If sleepmaxxing helps you hit that goal, experts generally consider it a net positive. “Celebrating the joy of sleep and the pleasure of sleep and striving to maximize our sleep quality are all wonderful things,” says Dr. Emerson Wickwire, section head of sleep medicine at the University of Maryland Medical Center. “To the extent that sleepmaxxing helps people dedicate time to their sleep and enjoy their sleep and improve their sleep, those are all very positive.”\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eRead More: \u003c/strong\u003e\u003ca href=\\\"https://time.com/7064982/how-much-sleep-do-you-need-health/\\\"\u003e\u003cem\u003eWhy Do Some People Need More Sleep Than Others?\u003c/em\u003e\u003c/a\u003e\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"That said, a few strategies stand out as the most effective. Sleeping in a cool, dark, quiet, and uncluttered environment, for example, will likely help you snooze better. Wickwire recommends keeping your bedroom 60-68°F. Enjoy wearing a silk or weighted eye mask overnight? More power to you. \u003ca href=\\\"https://link.springer.com/article/10.1046/j.1446-9235.2003.00039.x\\\"\u003eResearch\u003c/a\u003e suggests blackout curtains can similarly block out disruptive artificial and natural light. \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839336\\\"\u003eCutting back on screen time\u003c/a\u003e before bed is also always a boon to health.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Plenty of anecdotal evidence, meanwhile—and some studies—suggest strategies like burying yourself under a \u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/32204779/\\\"\u003eweighted blanket\u003c/a\u003e or \u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693\\\"\u003emeditating\u003c/a\u003e can improve sleep. Yet these won’t be helpful to everyone. Exactly what works is an individual matter: “Some people may claim [certain hacks] solve all their sleep issues, while others might feel they have no effect on them,” Kashani says. “Every human is different.”\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eWhat about the weirder hacks?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Few sleepmaxxing strategies are backed by science. Take the idea that you need to snack on a kiwi before getting under the covers: “Eating more fruits and veggies is wonderful,” Wickwire says. “But in terms of sleep-specific benefits, we lack data to answer these questions conclusively.” It’s not going to hurt you, but there's no reason to believe a kiwi will lead to the best sleep of your life, either.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"While some people find showering before bed helps calm their mind, there’s no scientific reason to do so exactly one hour before turning in. “I personally think you should shower when it makes sense for you in terms of your work day,” says Dr. James Rowley, a sleep specialist and professor of medicine at Rush University System for Health. He’s a morning showerer, but acknowledges that lots of people prefer to shower in the evening. “That’s fine, if it works for your lifestyle—but I don’t think it’s going to help you sleep better,” he says.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"White-noise machines are also up for debate. \u003ca href=\\\"https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798\\\"\u003eSome studies\u003c/a\u003e suggest they can drown out annoying sounds, while increasing the amount of time spent asleep. Yet there are downsides, too: A \u003ca href=\\\"https://www.sciencedirect.com/science/article/abs/pii/S1389945724001588?via%3Dihub\\\"\u003erecent research review\u003c/a\u003e found that these machines can generate sounds so loud, they could damage hearing, especially among young children. Plus, people sometimes get so used to white noise, they can't sleep without it.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eRead More: \u003c/strong\u003e\u003ca href=\\\"https://time.com/6979076/how-to-share-bed-with-partner/\\\"\u003e\u003cem\u003eHow to Share a Bed While Getting the Best Night’s Sleep\u003c/em\u003e\u003c/a\u003e\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Another sleepmaxxing strategy involves not setting a morning alarm, instead waking up naturally. Aside from the fact that this isn’t logistically feasible for many who’d prefer to remain employed, it won’t necessarily improve health or sleep—and could do the opposite. “I don’t know where that [idea] comes from,” Rowley says. Having a regular wake-up time actually helps regulate your circadian clock, he adds, establishing a more stable sleep-wake cycle that promotes good rest.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Meanwhile, some sleepmaxxers report cutting off liquid intake two hours before bed so they don’t wake up needing to go to the bathroom. You shouldn’t dehydrate yourself if you’re actually thirsty, experts say. Rather, if you’re waking up to pee so often that it’s interrupting your sleep, talk to your doctor. There might be an underlying medical issue at play, Rowley says.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eShould I start taking melatonin or magnesium supplements?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"There’s \u003ca href=\\\"https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03297-z\\\"\u003eno good evidence\u003c/a\u003e that magnesium is a reliable sleep aid. “It’s not doing anything for you,” Rowley says—unless your blood work indicates you’re actually deficient and need it for, say, nerve and muscle function. Otherwise, “If you don’t need magnesium, why should you take extra magnesium?\\\"\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Rowley also advises skipping melatonin. While it can help people who have \u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/26414986/\\\"\u003ecircadian rhythm disorders\u003c/a\u003e, it’s not very helpful for those with insomnia, he says. The supplement can \u003ca href=\\\"https://www.ncbi.nlm.nih.gov/books/NBK534823/\\\"\u003elead to side effects\u003c/a\u003e like nausea, dizziness, headaches, rashes, nightmares, and gastritis. If you’re determined to try it, start small: 1 to 5 mg taken two to four hours before bedtime is \\\"probably more than sufficient for the average person,” Rowley says.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eIs it really a good idea to tape my mouth shut?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"One of the more peculiar sleepmaxxing techniques involves \u003ca href=\\\"https://time.com/7177855/mouth-taping-benefits-sleep/\\\"\u003etaping your mouth shut\u003c/a\u003e with special adhesive, so you’re forced to breathe through your nose. \u003ca href=\\\"https://www.tiktok.com/tag/mouthtaping?lang=en\\\"\u003eTikTokers\u003c/a\u003e claim it prevents snoring and leads to better sleep—but doctors are skeptical. “There is no good evidence that mouth taping does anything,” Rowley says. “I’ve had one or two patients get mad at me because I wouldn't endorse it for them. I’m like, ‘Sorry, I just can’t.’”\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Mouth taping could obstruct breathing, lead to a dry mouth, irritate your lips, and generally make sleep less comfortable. Plus, it could exacerbate sleep apnea, Rowley says—so if you’re snoring often, you’re better off ditching the tape and scheduling a doctor’s appointment.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eIs it possible to get \u003c/strong\u003e\u003cstrong\u003e\u003cem\u003etoo \u003c/em\u003e\u003c/strong\u003e\u003cstrong\u003efixated on sleep?\u003c/strong\u003e\",\"name\":\"core/heading\",\"tagName\":\"h2\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Sleepmaxxing enthusiasts are all about using wearables like an Apple Watch or Oura Ring to track stats such as sleep duration and sleep stage. Yet these devices can lead to an unhealthy obsession with achieving perfect slumber, says Dr. David Benavides, a sleep medicine specialist at Harvard Medical School and Mass General Brigham. There’s even a name for it: orthosomnia.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"“The data from these sleep trackers can perpetuate the cycle, where it paradoxically leads to worse sleep quality and insomnia-like symptoms,” he says. “The problem is that if you’re so fixated and anxious about getting to sleep, you’ll end up not getting to sleep,” instead tossing and turning as you ruminate over the distressing fact that you’re still awake and ruining your incoming data report.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"\u003cstrong\u003eRead More:\u003c/strong\u003e \u003ca href=\\\"https://time.com/7175972/sleep-doctors-best-advice/\\\"\u003e\u003cem\u003eSleep Doctors Share the 1 Tip That’s Changed Their Lives\u003c/em\u003e\u003c/a\u003e\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"Benavides has seen an increasing number of patients with orthosomnia; many bring in their wearable devices, worried they're not getting enough hours of REM sleep or wondering why their device says they woke up three times during the night. He points out that there’s variability in these algorithms. Plus, while wearables can guess which sleep stage you’re in, only a lab-based brain-wave study can confirm it.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"},{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[],\"innerHTML\":\"“Stop obsessing about your sleep,” Kashani says. “Your body wants to sleep and will sleep, as long as you don’t let your mind get in the way.” Adopting a 12-step routine full of fancy tricks and hacks simply isn’t necessary. If you don’t have any sleep problems, you don't need to employ these strategies, he says—and if you are having trouble sleeping, talk to your doctor. “We can be a lot more helpful than Instagram and TikTok,” Kashani says.\",\"name\":\"core/paragraph\",\"tagName\":\"p\"}]},\"timePeople\":{\"__typename\":\"TimePeopleType\",\"peoples\":null},\"timeAuthor\":{\"__typename\":\"TimeAuthorType\",\"authors\":[{\"__typename\":\"TimeAuthorDataType\",\"id\":634858983,\"firstname\":\"Angela\",\"lastname\":\"Haupt\",\"name\":\"Angela Haupt\",\"thumbnail\":\"https://api.time.com/wp-content/uploads/2023/06/Angela_Haupt-e1686328764167.jpg?quality=85\u0026w=1024\",\"bio\":\"Haupt is a health and wellness editor at TIME. 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