Sleep has become a central focus in health and wellness, and the trend of sleepmaxxing—gaining traction on TikTok—promises to optimise sleep through various strategies. But does it hold scientific merit?
At its core, sleepmaxxing refers to optimising sleep through methods like magnesium supplementation, cold room temperatures, and mouth taping. While some techniques align with sleep science, others lack empirical support. At Auckland Sleep, we emphasise evidence-based strategies for improving sleep quality and health in New Zealand.
The Science Behind Sleep Optimisation
Quality sleep is about more than just duration—it’s about consistency and alignment with your body’s circadian rhythm. According to the Ministry of Health NZ, poor sleep is linked to conditions like dementia, heart disease, and diabetes.
“Maximising sleep quality is beneficial, but it’s important to differentiate between scientifically supported methods and those lacking medical validation,” says Dr Sumit Samant, sleep specialist at Auckland Sleep.
What Works? Evidence-Based Sleep Strategies
Some sleepmaxxing strategies are backed by science. Here’s what works:
- Consistent sleep schedule – Helps regulate your circadian rhythms.
- Optimising your environment – A cool, dark, and quiet room promotes deeper rest. Try blackout curtains or white-noise machines if needed.
- Mindful nutrition – Magnesium-rich foods like leafy greens and nuts support relaxation, while caffeine and alcohol disrupt sleep. Health Navigator NZ has helpful dietary guides.
- Limiting screen exposure – Reducing blue light at night enhances melatonin production. Consider blue light–blocking glasses or a digital sunset routine.
- Relaxation techniques – Simple practices like breathing exercises, yoga, or meditation can significantly reduce stress. Try free guided meditations via Headspace or Insight Timer.
Popular Sleepmaxxing Strategies
Common trends include:
- Taking magnesium or melatonin supplements
- Mouth taping
- Eating kiwifruit before bed (a natural source of serotonin)
- Sleeping in cold rooms
- Using white-noise or brown noise machines
While some people find these helpful, not all are scientifically validated. For instance, Sleep Health Foundation Australia advises caution with mouth taping, as it can cause discomfort or be unsafe.
Anitha Patel, a sleep expert at Auckland Sleep, describes sleepmaxxing as an “upgraded version of sleep hygiene” but warns against becoming overly fixated on techniques without medical guidance.
The Risks of Over-Focusing on Sleep
While prioritising rest is essential, obsessing over it—known as orthosomnia—can increase anxiety and worsen sleep. Anitha Patel advises:
“Fixating on ‘hacking’ sleep can cause stress. The key is balance—consistent, high-quality rest.”
Should You Try Supplements or Hacks?
Magnesium and melatonin may help if you’re deficient, but often aren’t necessary. Likewise, mouth taping or cold showers might be uncomfortable or harmful without proper advice.
If you’re unsure, consult your GP or book a sleep consultation with an expert.
Auckland Sleep’s Approach
At Auckland Sleep, we advocate for a balanced, evidence-based approach. If sleep issues persist despite good sleep hygiene, our SNAP diagnostic package helps identify underlying conditions like insomnia or obstructive sleep apnoea.
You can complete your diagnostic process in clinic or at home in just two weeks and receive a personalised Sleep Navigation Action Plan (SNAP).
Ready to stop guessing and start sleeping better? Book a consultation with our specialists or explore our SNAP package today.
