It's a well-known fact that regular and quality sleep is one of the most fundamental requirements for a healthy life. Especially in today's fast-paced world, the increased awareness of the need for and prioritization of sleep is making viral wellness practices known as "sleepmaxxing" (or "sleep maximization" in Turkish) a trend. Combining many pre-sleep practices, sleepmaxxing aims to improve your sleep hygiene, create a relaxing sleep environment, and take your pre-sleep habits to the next level. We've explained everything you need to know about the viral wellness trend sleepmaxxing to get the most out of your sleep routine!
What is Sleepmaxxing (sleep maximization)?
Sleepmaxxing is based on a simple principle: maximizing your sleep quality by optimizing your sleep routine. Think of it as a wellness routine, just like exercise or healthy eating. Like any mindful exercise, sleepmaxxing aims to prepare you for a deeper and more restful experience each night, rather than simply going to bed and sleeping. This trend, particularly popular on TikTok, encompasses various practices, from sleeping in dim light to pre-sleep meditation . The practices you add to your sleepmaxxing routine are entirely up to you, but remember that the main goal is to prepare yourself for a sleep that will make you feel truly rested.
Sleeping might sound simple; most of us expect to fall asleep immediately upon putting our heads on the pillow and remain in a deep sleep until morning. However, entering deep sleep and maintaining uninterrupted sleep is a challenge for many people today. The pace of modern life, stress factors, blue light emitted from digital screens, and inadequately optimized sleep environments can all negatively impact the sleep process. Aware of these challenges, Sleepmaxxing encourages a more holistic approach to your sleep process. This approach argues that sleep is not just a physical need, but also involves a mental and emotional preparation process. Therefore, it comprehensively addresses the process, bringing together practices that positively influence both pre-sleep and sleep itself.
Create your own SleepMaxxing prescription!
Creating your own SleepMaxxing prescription doesn't require making drastic changes to your existing routine. Often, even a few simple adjustments can lead to significant improvements in your sleep quality. You can optimize your sleep routine to maximize your sleep and implement rituals that will help you transition to peaceful sleep each night. On the other hand, creating your own sleep prescription isn't just about applying general sleep hygiene rules, but also about shaping your sleep routine by considering your individual habits, daily stress levels, and environmental needs. This personalized approach can help you improve your sleep quality and transition to more peaceful sleep every night.
Choose dim lighting.
Dimming the ambient light before bedtime helps support your body's natural sleep cycle. Your biological clock, known as the circadian rhythm , works in harmony with the cycle of daylight and darkness. Being surrounded by softer, warmer lights in the evenings triggers the release of melatonin , known as the sleep hormone . Since bright lights create a daytime illusion in your body, using softer, dimmer lighting in the evening reminds your body that it's time to sleep, initiating your sleep preparation.
Limit screen time.
Blue light emitted from screens delays the body's melatonin production. This light creates a daylight-like effect, causing the mind to believe it's still daytime and making it harder to fall asleep. Turning off screens an hour or two before bedtime can help you fall asleep faster. If you say, "I can't sleep without looking at my phone," you can at least reduce blue light by using a blue light filter or turning on the night brightness mode on your devices, creating an environment that suits your body's natural rhythm. On the other hand, if you're glued to screens to pass the time in bed, you can benefit from offline activities such as reading a book or doing some light stretching before bed.
Create a comfortable sleeping area.
The quality of your sleep environment is one of the factors that directly affects your sleep experience. Sleeping in a cool, quiet, and dark environment allows for deeper and more restful sleep. You can block out light by using blackout curtains or reduce the impact of external noises with earplugs. On the other hand, a comfortable mattress and pillows suitable for your sleeping style will increase your body support and help you sleep uninterruptedly. With a more holistic approach, you can create a space where you feel safe, comfortable, and peaceful by designing your bedroom solely as a "sleep area."
Follow a regular sleep routine.
Having a regular sleep-wake cycle helps maintain the consistency of your biological clock. Going to sleep and waking up at the same time every day helps your body stay in tune with its natural circadian rhythm. Your body automatically begins preparing itself for sleep or wake-up at the same time each day. This speeds up your transition to sleep and makes waking up easier in the morning. By establishing a routine that allows you to get an average of 7-9 hours of sleep, and even following this schedule on weekends, you can make your routine a habit.
Let your thoughts flow freely before you go to sleep.
You've probably experienced situations where the thoughts accumulating throughout the day make it difficult to fall asleep. This can be especially noticeable on stressful or busy days. With a practice like keeping a free thought journal, you can release the thoughts that are filling your mind. Writing down everything that comes to mind for a few minutes before bed helps clear mental clutter and relaxes you. When you put your thoughts on paper, the anxiety in your mind decreases. This, in turn, helps you fall asleep more peacefully.
For a relaxing herbal tea.
Herbal teas, especially those like chamomile or lemon balm , have natural calming effects. These teas relax your nervous system and help your body transition to sleep mode. A warm cup of chamomile tea, consumed about 30 minutes before bedtime, promotes relaxation and facilitates the process of falling asleep. As caffeine-free beverages, herbal teas support digestion in the evening and help the body relax and prepare for sleep.
Seek support from mindfulness practices.
Mindfulness breathing techniques or a few minutes of meditation before bedtime help clear the mind and relax the body, calming your nervous system and preparing you for sleep. Focusing on calm, deep breaths during meditation allows your body to relax and releases mental tension. Practices like guided meditations or body scans, in particular, provide relaxation that facilitates falling asleep.
Gently stretch your body.
Stretching before bed helps prepare the body for sleep by reducing physical tension accumulated throughout the day. Gentle stretching relaxes muscles, increases blood flow, and allows the body to enter a relaxation phase. A few minutes of slow and gentle stretching, especially in the neck, shoulders, and back, helps relax muscles, making it easier to fall asleep.
Maintain balance and don't overdo it.
While Sleepmaxxing helps improve your sleep quality, it's important to adopt a balanced approach. When the pursuit of perfect sleep becomes excessive, it can have the opposite effect, increasing anxiety and making it harder to fall asleep. It's more beneficial to embrace rituals and techniques that truly make you feel more relaxed and ready for rest , but avoid putting pressure on yourself to adopt every trend or piece of advice.