from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Sleepmaxxing is a social media trend that focuses on ways to maximize sleep, whether through the quality of sleep, quantity of sleep, or both.
“For years, we have fallen in line with ‘hustle culture,’ which emphasizes long hours at work or school, perfectionism, dedication, and an extreme focus on productivity, even at the expense of personal health, wellness, and relationships,” says Indira Gurubhagavatula, MD, MPH, Professor of Medicine at the University of Pennsylvania, a member of the Board of Directors of the American Academy of Sleep Medicine, and a sleep specialist at Crescenz VA Medical Center in Philadelphia, PA. “So, people are shifting focus and now spending more personal time on wellness activities, including sleep.”
Here, Gurubhagavatula shares her take on the sleep optimization trend and tips for getting more restful zzzs.
A consistent sleep routine can help train your brain for better sleep. According to Gurubhagavatula, maximizing your sleep setup impacts your quality and quantity of sleep, determining how you feel and function during the day, and has long-term health implications. She says the ideal sleep finds a balance between these needs.
“By having consistent bedtime habits, you are teaching the brain to anticipate sleep by doing the same preparation routine daily, so your body knows that sleep is next,” says Gurubhagavatula.
When done consistently, functions like dimming the lights can signal to the brain that it’s time to start making melatonin and preparing to initiate sleep.
“Muscles start to relax, breathing and heart rate start to slow down, and the body cools down so that the transition from wakefulness to sleep can happen more smoothly,” she says.
While there are plenty of options for creating a sleep routine that works for you, Gurubhagavatula says there are some additions to your nightly process that could have definitive benefits for your sleep quality.
Exercise throughout the day can be beneficial when drifting off into a slumber. When you work out, you burn off the energy that would otherwise keep you awake longer. So, your quick trip to the gym can be an essential part of your pre-sleep routine.
“Exercise is a great way to unwind, to manage stress, and to build up ‘hunger’ to fall asleep,” says Gurubhagavatula. “People who are tired from physical activity tend to achieve deeper stages of sleep more effectively.”
Consider the activities that naturally put you into a relaxed state. If you find your worries slipping away as you cozy up in bed with a good read, then this might be a crucial step to your nighttime routine.
“Choose an activity to help you unwind that doesn’t activate your brain,” says Gurubhagavatula. “For example, listen to soft music or other audio recordings, relax with a friend or a family member and keep it light, or maybe try a relaxing hobby like puzzles or crafts.”
While there are certain actions you can take to nudge your body toward sleep, it’s just as important to avoid a big meal just before bedtime. To ensure you aren’t snacking from bed, set a consistent time to eat dinner a few hours before you plan to sleep. Also, try to avoid drinking a lot of water before bedtime.
Getting your proper sleep starts with setting the scene. These are Gurubhagavatula’s bedroom must-haves for making your environment more conducive to drifting off.
Blackout curtains are a game-changer if your bedroom has access to abundant natural light in the morning. If you live in a city environment and need to block out the lights of your surrounding environment, these curtains will benefit you, too.
Cool sheets and light pajama layers will ensure you never overheat, which is another factor that might be preventing you from achieving the sleep you deserve. If you start your nighttime routine in a hotter-than-ideal environment, you might have a harder time falling asleep than if it were cool.
Sound machines can also upgrade your sleep environment. While this doesn’t help to make your bedroom cooler or darker, the piece of tech will block out the sound of your cohabitants or noisy neighbors.
Gurubhagavatula recommends unplugging for at least a full hour before bedtime if you want to maximize your slumber. She also says to avoid reaching for your phone if you happen to wake up in the middle of the night, since this might increase the time it takes for you to fall back asleep again.
“If you must use screens, keep them farther away, at dim lighting, use a blue light filter app, or blue-blocking lenses if possible,” she advises.
“Try not to get too obsessed with sleep habits and, if you use a sleep tracker, don’t get too focused on the sleep numbers,” says Gurubhagavatula. “Perfectionism can work against you when it comes to sleep.”
While these sleep habits and routines can be helpful, they can also have the opposite effect, adding to your stress load and making it harder to get to sleep.
Gurubhagavatula says that while certain sleep-optimizing activities are backed by scientific support, some are not. The sleep expert encourages those who have questions or concerns about their sleep habits to reach out to their primary care provider.