As a Mom, Here’s Why I Think Sleepmaxxing Won’t Work for Parents

“Wow, I just woke up feeling so refreshed after a restful night’s sleep,” said no parent ever. Which is why most of us would try just about anything to get more quality sleep.

Enter the sleepmaxxing trend, which by now, you may have heard about, or seen on TikTok. 

What Is Sleepmaxxing?

For the uninitiated, creators are sharing tips for maximizing sleep, known as sleepmaxxing. Their advice ranges from eating certain foods like kiwi pre-slumber, to taking supplements, to the optimal temperature your bedroom should be at snooze time. 

There are also “rules” about what bedding to cuddle up with, when to go to bed and wake up, and how to spend your daytime hours for the best shot at shut-eye. For instance, according to some creators, logging daily gym time and avoiding caffeine are key. Another popular sleepmaxxing tip on TikTok is to tape your mouth shut to encourage proper breathing technique.

The sleepmaxxing trend is highlighting the need for getting quality sleep, which is important for brain performance, mood, and health. But about 1 in 3 U.S. adults and kids under 14 aren’t getting enough sleep on a regular basis, according to the Centers for Disease Control and Prevention (CDC).

While bad sleep can impact you on a day-to-day basis, it can also lead to long-term health issues, such as heart disease, stroke, and high blood pressure. So, it's clear: parents and kids should focus on good sleep habits.

What Sleepmaxxing Misses for Parents

Not taken into account in most of these sleepmaxxing tips? That many parents or parents-to-be are suffering from pregnancy insomnia, have a new baby, are engaged in sleep training, or have to get up throughout the night for any number of reasons, including a call for a nightmare, a bathroom trip, or pajamas that are too hot, too scratchy, too short, or too not Paw Patrol. 

I’m sorry, but as I know all too well as a mom of five, no amount of tart cherry juice is going to help with these hurdles to nodding off for eight solid hours. On top of that, many of the methods TikTokers are offering up aren't even backed by science.

Sleepmaxxing Downside

While you absolutely should be making sleep a priority, it’s important to note that many TikTokers are in no way qualified to offer tips on how to do so.

“The sleepmaxxing trend is certainly helping to raise needed awareness about sleep health. However, just because someone sleeps does not make them a credible source for sleep information or tips,” cautions Joseph Dzierzewski, PhD, Senior Vice President of Research and Scientific Affairs at the National Sleep Foundation. 

Brittany Sheehan, pediatric sleep consultant and founder of Brittany Sheehan Sleep, concurs. “Anything we're referring to as a ‘trend’ that involves our bodies and our health, I'd steer clear of,” she says, noting, “We can add sleepmaxxing to the list.”

Sheehan emphasizes that it's never a good idea to take health advice from unqualified influencers on the internet. “If you're struggling with sleep problems, that's something to discuss with a physician and/or sleep specialist—people who are qualified to support you,” she adds.

That's why it's important for parents to approach sleepmaxxing tips found online with a critical eye. 

“While some tips on TikTok are genuinely helpful, others lack scientific backing or could even be harmful if not approached carefully,” says Shelby Harris, PsyD, licensed clinical psychologist, Director of Sleep Health at Sleepopolis, and Clinical Associate Professor of Neurology and Psychiatry at Albert Einstein College of Medicine. “I always advocate for evidence-based practices rather than quick-fix trends that may not be suitable—or safe—for everyone.”

Dr. Harris points to mouth taping, which she says, “could actually be risky—especially for people with sinus or breathing issues. Plus, taking supplements isn’t always a good idea. “Not all of them are safe or even helpful for sleep,” she says. 

What Can Help Families Sleep Better?

While TikTok is not the best source for tips for sleeping better at night, experts say there are ways to enjoy a more sound snooze.

• Spend time in bright light each day. Even if taking in natural light isn’t possible, equivalent light is better than nothing.
• Get physical. Aim to exercise five days per week for at least 30 minutes.
• Avoid substance use before bedtime. Drinking alcohol—as well as using nicotine and caffeine products—close to sleeptime doesn’t promote sound shut-eye. As Dave Asprey, author of Bulletproof Diet, and founder of Bulletproof Coffee, explains, “While alcohol can help you fall asleep faster, it impairs your sleep quality.” 
• Stay on schedule. This includes trying to stick to consistent mealtimes and bedtimes for kids and parents. “Having a relaxing, consistent wind-down routine is an important sleep habit for the entire family,” says Dr. Dzierzewski. 
• Put devices away pre-sleep. Dr. Dzierzewski says to cut off screen time an hour before bed. Blue light from devices makes it harder to fall asleep by disrupting the body’s natural sleep rhythm.
• Create an environment conducive to getting those zzz’s. Dr. Harris recommends “setting up a cool, dark room for sleep.” The ideal temperature for sleep is around 68 degrees Fahrenheit.

Finally, for new parents, Dr. Harris recommends grabbing power naps when possible, as well as sleeping in shifts at night. “If you can, take turns with your partner on nighttime duties to give each other breaks,” she advises. Asprey adds, “While one parent is on duty, the other will get to sleep for a longer stretch at a time.” 

If you don’t have a partner, Asprey encourages parents to reach out to friends and family. “You’ll be surprised at how many people are willing to help you,” he says.

On those especially chaotic nights, Dr. Harris suggests taking a beat to relax once the kids are sleeping (even if it’s only temporarily!). “It can be challenging, but even short relaxation techniques like deep breathing before bed can help unwind,” she says.

And a last word on getting sleep when you’re in the parenting weeds? Asprey reminds the tired among us that when your kids go to bed early, so can you!