A new viral trend that promises good sleep: Is "sleepmaxxing" safe?

The BBC spoke to sleep experts and doctors to find out what really works

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Content creator Devon Kelley says 'sleepmaxxing' has improved her sleep over the past five years, Photo: Devon Kelley

Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.

14.03.2025. 13:15h

Sleepmaxxing is a new trend that reveals various ways to improve sleep, and thus overall well-being, which is very popular on social networks

TikTok is flooded with millions of videos of young people carefully implementing a series of steps in their search for the ideal vacation - from taping their mouths shut to eating kiwis before bed.

But can the search for the perfect vacation go too far?

Although some methods seem harmless, not all are supported by scientific evidence, and some may even cause more harm than good.

The BBC spoke to sleep experts and doctors to find out what really works.

Can magnesium help?

One of the most popular tips for sleepmaxxing includes magnesium, especially since it's a key ingredient in a viral sleep-enhancing cocktail called sleepy girl mocktail - a mixture of cherry juice and carbonated water.

This non-alcoholic beverage became a hit on social media in 2024 due to its purported benefits for good sleep.

"There is some evidence that magnesium supplements can help us sleep better, but mostly in people who are magnesium deficient," says Dr. Lindsay Braunig, a sleep expert who did her PhD on insomnia at the University of Oxford, in the United Kingdom (UK).

Dr. Braunig warns that excessive magnesium intake can cause digestive problems or negatively affect certain medications.

"The amount of magnesium in these non-alcoholic cocktails can sometimes be quite high," she tells the BBC.

"It can cause diarrhea, which certainly won't help you sleep better."

Instead, he recommends alternative sleep-inducing drinks, such as warm milk or tart cherry juice, which naturally contain melatonin and help you sleep better.

Mouth taping: A dangerous trend?

One of the most controversial methods for sleepmaxxing promoted on TikTok is taping the mouth shut to encourage nasal breathing.

Lisa Dee, a wellness and health coach from London, and Devon Kelly, a content creator from New York, swear by this method, and say it's part of their evening routine.

"I started taping my mouth shut at night after years of struggling with jaw pain from teeth grinding," says Kelly, who shares her experiences in videos with thousands of followers.

"It helped me incredibly and now, after five years, I have almost no pain."

Lisa Dee, author of the book Healthy Happy ADHD, says that her symptoms of ADHD, a disorder characterized by hyperactivity and attention deficit, have been significantly milder since she started implementing sleep optimization techniques.

In her TikTok videos, she often shows off an acupressure pillow, as well as a large 'heavy' sleep mask that helps her sleep better.

"I feel more focused and less overwhelmed by responsibilities."

However, experts the BBC spoke to express concerns.

"This can be very dangerous," says Dr. Braunig.

"If you have trouble breathing at night and your mouth is taped shut, you may not be able to get enough air, which can put a strain on your heart or even cause a heart attack."

Braunig explains that many people have sleep apnea, frequent and brief interruptions in breathing during the night, without being diagnosed with it.

For them, taping the mouth can be a serious risk.

It can also cause allergic reactions or skin irritation around the mouth, she adds.

"There is no scientific evidence that taping your mouth provides better sleep," says Dr. Carleara Weiss, whose doctoral research focuses on behavioral sleep disorders.

She warns against trying something just because it's popular on TikTok.

Use of nasal dilators

Nasal dilators widen the nasal passages and make breathing easier at night.

Some social media users are recommending them as a possible solution to snoring.

For people who have trouble sleeping due to a stuffy nose, these dilators can bring some relief.

However, Dr. Braunig points out that most people have trouble sleeping due to anxiety, stress, and a lack of a proper bedtime relaxation routine.

For example, a 2022 study from Florida State University, in the United States, showed that the risk of insomnia is higher in people who suffer from anxiety or depression.

"Nasal dilators won't help with any of those problems," she says.

Weiss adds that there is not enough scientific evidence to confirm that these dilators improve sleep or reduce snoring.

She warns that snoring can be a symptom of obstructive sleep apnea or enlarged tonsils.

"An undetected sleep disorder can pose a serious risk."

"If you're having trouble sleeping, you should consult a sleep specialist," she says.

Two kiwis before bed

TikTok is flooded with videos suggesting that kiwi can significantly improve sleep.

A small study conducted by Taipei Medical University, Taiwan, found that people who ate two kiwis an hour before bed for four weeks reported better sleep quality and easier falling asleep.

Kiwi is rich in antioxidants and serotonin, a hormone in the brain that affects mood, sleep and other functions, which, according to the study, may be useful for treating sleep disorders.

However, Braunig points out that more research is needed to definitively confirm the link between kiwi and better sleep.

Sleeping in a cold room

There is actually scientific evidence for this trick for better sleep, which is often shared by content creators on social media.

When we fall asleep, our body temperature drops by about a degree, which signals the body to start producing melatonin, a hormone that helps regulate sleep.

If the room is too warm, the body cannot cool down.

Although a cooler room can improve sleep, sleeping in extremely cold conditions can have the opposite effect and even be dangerous.

Braunig warns that too low a temperature can make it difficult to fall asleep, as the discomfort the body feels can interfere with rest.

"The key is to maintain the 'optimal' temperature of around 18 degrees Celsius for the best quality sleep," she says.

Some melatonin

Melatonin supplements, especially those in the form of colorful gummies, have become popular on social media as an aid to better sleep.

These supplements contain a hormone that our body naturally produces to signal that it is time to sleep.

They are available over the counter in many countries and are often used to relieve jet lag (fatigue and insomnia caused by long flights across multiple time zones).

However, Braunig warns that while melatonin is a quick fix for sleep problems, it doesn't address the underlying cause.

"If you don't have jet lag and your circadian rhythm is aligned with the time zone you're in, your body already naturally produces melatonin before bed," says Dr. Braunig.

Taking large doses or long-term use of melatonin can cause daytime sleepiness, interfere with the effects of certain medications, and disrupt hormonal balance, she adds.

Limiting screen time before bed

One of the most popular tips for improving sleep is to reduce screen time before bed, as strong blue light can interfere with melatonin production.

However, new research suggests that this light may not be as harmful as previously thought, especially if people dim their screens in the evening and do not use devices after their planned bedtime.

"It's questionable whether putting away devices before bed is a magic solution to sleep problems," says Browning.

She cites a 2024 study from the University of Örebro, Sweden, which showed that people who used screens before bed fell asleep an average of only one to nine minutes later.

It recommends dimming the screen brightness, turning on night mode, and activating a bedtime reminder.

Using a 'heavy' sleep mask or 'heavy' blanket

Wellbeing and health coach Lisa Dee believes these products are worth investing in.

“I love my 'heavy' blanket.

"It has become an indispensable part of my bed."

"Many people with ADHD and autism are restless at night, and the gentle, even pressure of a heavy blanket can help the body relax and feel safe, like being hugged."

She emphasizes that it's key to choose the right weight, usually around 10 percent of your body weight, to make sure the blanket is comfortable and not restrictive.

However, Braunig is skeptical about their effectiveness.

"A lot of weight pressing on the body can make it difficult to breathe or cause circulation problems," she says.

"Also, overheating can occur, as these blankets are usually very thick."

As for heavy sleep masks, although many TikTok users praise them for their soothing effects, there is little scientific evidence to support their effectiveness.

"The commercialization of sleep as a product is concerning," says Weiss.

"We shouldn't be pressuring people to buy more and more products to get a good night's sleep."

Why is sleepmaxxing so popular among young people?

Generation Z is likely more focused on self-care than previous generations and better understands the serious health risks of poor sleep - from increased likelihood of depression to obesity and even dementia.

Weiss says the trend is popular because it offers "a concrete list of steps to take," but warns that some people will inevitably overdo it.

"Feeling like you have to complete a long list of tasks before bed can actually cause stress and negatively impact sleep quality."

Lisa Dee disagrees with that.

She believes that if it helps people wake up healthy and happy, rather than as "sleep-deprived, emotionally unstable goblins," then they should do it.

Weiss doubts that sleepmaxxing to be in fashion for a long time, because "it requires a lot of time and buying a bunch of gadgets".

However, she is certain that people will continue to pay more attention and invest in achieving quality sleep.

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