“Sleepmaxxing” really help you rest? Here is what experts say

If you spent time on Tiktok, you have probably met “Sleepmaxxing”. This trend of well-being is entirely on the maximization of your sleep every evening with practices such as oral recording, meditation of the pineal glands, sleep in a cold room, and even more.

However, sleep medicine experts warn that some of these advice does not have much science to support them. In fact, being hypervigating on the amount of sleep you get could have the opposite effect and cause stress and anxiety. In extreme cases, this could lead to orthosomnia – a fixation on the ideal sleep.

“Being obsessed with sleep can lead you to take less sleep,” said Beth OLLER, MD, FAAFP, family doctor at ROOKS COUNTY Health Center, said Health.

Sleepmaxxing is a term used on social networks to optimize the quality and quantity of sleep, Safia S. Khan, MD, expert in sleep disorders at the University of Texas Southwestern University, said Health.

The trend is to improve sleep hygiene as much as possible with practices like limiting blue light in the evening, sleeping in a cooler room and avoiding caffeine. Some other practices, such as recording the mouth and meditation of the pineal glands, lack research to support their allegations of sleep improvement.

There are a wide variety of online sleeping advice and sleep trends, but sleep experts indicate that not everyone has been wanted or are even recommended. Some are even downright dangerous.

1. Take magnesium supplements

There is evidence that magnesium can help your body relax, Martina sells, MD, PHD, neurologist and specialist in sleep medicine at Lehigh Valley Health Network, says Health. However, it is not a magic ball for sleep.

“Magnesium can help improve sleep by helping to regulate melatonin and activate our parasympathetic nervous system, which keeps us calm and helps us to relax,” said Dr Oller. “”[But]I would recommend talking to your family doctor about dosage and formulation. You can also work to increase your food intake of magnesium from whole foods. »»

2. Touch the mouth at night

A recording on the palate involves closing your mouth at night to try to force you to breathe through your nose. Dr. Vendrame says it is above all a fashion. There is not enough research behind, and it is not certain for everyone, especially for people with sleep apnea.

“It could cause alteration of breathing and a reduction in oxygen levels,” said Dr OLLER. “It is also [could] Causes a sleep disturbed for many when they cannot breathe through the mouth. »»

3. Using Pineal Glad meditation

Meditation of the pineal gland is a breathing technique associated with the activation of the pineal gland, a small gland in your brain that produces melatonin, a hormone that regulates your sleep and your awakening.

Dr. Vendrame says this recommendation is mainly fashion. “There is no real science linking this type of meditation to sleep better through the pineal gland specifically.”

4. Porter nostril expanders

According to Dr. Vendrame, nostril expanders can help people with nasal congestion or light snoring, but there are not many benefits experienced beyond that, according to Dr. Vendrame.

If the nasal congestion interferes with your sleep, Dr. Khan suggests seeing an Oto-Rhino-Laryngologist (or a specialist in the ear, nose and throat) for the evaluation. “The treatment of seasonal or environmental allergies with drugs or nasal rinsing works better than nasal expunchers,” she says.

5. Sleep in a cold room

Sleeping in a cooler room can help promote sleep, said Dr. Vendrame. “A cooler piece helps your body temperature, which facilitates falling and sleep.”

It also stimulates the production of melatonin, which can help brake insomnia.

6. Take melatonin

There are good evidence in some cases to use melatonin to promote sleep, said Dr. Vendrame.

“Melatonin can also help shift a jet lag or adapt to a new sleep calendar, but that does not help much with chronic insomnia for most people.”

7. Sleep with white noise

There is good evidence that white noise can be useful for sleep. “White noise can block background sounds and help people fall asleep faster or sleep more deeply,” said Dr. Vrara.

However, it’s not for everyone, added Dr. Khan. “I prefer a calm environment for the best quality of sleep. Any noise can be stimulating for the brain and reduces deep sleep. But it is a personal preference. ”

8. Using weighted coverage

There is evidence that weighted covers can help promote sleep, said Dr. Vendrame. They can help people with anxiety or more relaxed sensory problems, she says, which can lead to better sleep.

Although sleep priority is important, becoming hypervigilant can be unhealthy, especially if it interferes with other aspects of life, like spending time with others or eating a healthy meal.

“Sleep is a passive process,” said Dr. Khan. “This forces you to be relaxed and you don’t worry about sleep or anything else to be able to fall asleep. Being very focused on sleep can harm your perceived sleep quality. ”

In fact, several studies have shown that sleep problems are more frequent in people with anxiety disorders.

If being vigilant about your sleep leads to a constantly better sleep, Dr. Vendrame says that you should continue to prioritize your sleep.

But if your efforts are transformed into a stressful routine without real advantages, it might not help. “You could emphasize the test to follow a rigid routine or have the impression of failing if the sleep is not going well.”

Regarding the improvement of sleep, there are a number of things you can do to make sure you sleep enough at night without using advice and unstoppted tips. Here are some ways to improve your sleep:

• Take seven to nine o’clock in sleep every night
• Stay at a regular sleep schedule, even on weekends
• Establish a coherent sleeping routine
• Do something relaxing before turning
• Keep your room cool and comfortable
• Avoid using electronics in bed
• Spend time outside to keep your body sleeping cycle
• Contact a sleep professional if you have trouble sleeping, you feel tired daily or if you have signs of sleep disorder

Sleepmaxxing, a term popular by social media, is to use advice and techniques to optimize and improve sleep.

While some of the suggestions, such as limiting blue light and sleeping in a cold room, are proven sleep hygiene techniques, others, such as recording the mouth, are not proven and sometimes dangerous.

If you are concerned about your sleep or if you feel tired, talk to your health professional.