As a mum to an 11-year-old and an 8-year-old, you’d expect me to be out of the sleep deprivation years, right? Wrong. My children still like to take it in turns to wake up in the night. Not every night, and not both on the same night, but enough that my body is on high alert for the pitter patter of not so tiny feet. Throw in perimenopausal night sweats and aching joints and it’s no surprise I can barely roll out of bed in the morning, let alone leap.
So when I heard about the viral TikTok trend, Sleepmaxxing, my attention was piqued. I was halfway through my second cup of coffee and the caffeine wasn’t even close to taking the edge off the brain fog. I’d never heard of Sleepmaxxing and had no idea what it was but it sounded like something I needed.
So in the name of science (and sleep), I’ve been giving it a go and have asked the experts - Dr Seeta Shah from Panda London and Certified Holistic Sleep Coach, Emily McInnes for their advice too. Here's how I got on, including what worked, what's a non-starter for parents, and why (spoiler alert) it's not the miracle sleep solution parents might be hoping for.
What is Sleepmaxxing?
Unless you’re an avid TikTokker, this viral trend may have passed you by. In the ever-evolving world of wellness trends, Sleepmaxxing emerged on TikTok as a movement dedicated to maximising sleep quality and efficiency. Unlike traditional sleep advice that focuses solely on getting enough hours of rest, Sleepmaxxing is about hacking your sleep to make it as restorative and effective as possible. It involves using various techniques to optimise your sleep, some of which - like using a screen immediately before bed and sleeping in a dark room - sound reasonable. Others - using nostril dilators and mouth taping - sound more like a form of torture than a sleep aid.
Sleepmaxxing techniques:
• Optimising your sleep environment – Keeping the bedroom cool, dark, and quiet with blackout curtains, white noise machines, and high-quality bedding.
• Aligning your circadian rhythm – Increase your exposure to natural light in the morning and reduce blue light exposure before bed - no scrolling Instagram in bed!
• Using supplements – Sleepmaxxing suggests using magnesium or melatonin (under a doctor's guidance) to improve sleep.
• Incorporate Sleep Trackers – using sleep trackers to help identify sleep patterns or issues and maintain a consistent sleep schedule.
• Watch what you eat and drink before bed – Avoid caffeine or alcohol in the hours before bed and prioritise foods that help increase your body’s melatonin levels.
• Exercise – fit exercise into your day but not too close to bedtime.
Is Sleepmaxxing safe?
While many of the Sleepmaxxing techniques are just good sleep hygiene, for instance reducing your pre-bed doom-scrolling and not drinking coffee or alcohol before bed, some should be either taken with a pinch of salt or avoided completely.
Our expert, Dr Seeta Shah, explains. "Some Sleepmaxxing techniques should be approached with caution, as they can be dangerous. Mouth-taping, for example, could potentially cause airway obstructions if someone develops a blocked nose in the night due to allergies, or worsen conditions like sleep apnoea. If nasal breathing isn't as efficient as it should be, it can cause dizziness and discomfort and lead to restless sleep - the opposite effect of what is intended."
The same is true for the use of nasal dilators and Dr Shah points out that "overuse of nasal dilators, or nostril-wideners, can reduce the nasal muscle tone and lead to difficulty breathing without them."
Can supplements like Magnesium help parents to sleep?
Equally, parents should be wary of turning to supplements. Dr Shah notes that Melatonin and Magnesium supplements can help parents sleep, but should be used carefully and the NHS advises only after speaking with your doctor. She also notes that they're only going to be a temporary solution. "With disrupted sleep schedules, frequent wake ups, and stress, supplements may only help with supporting sleep temporarily, rather than fixing it."
They can also make it harder to cope with children waking up in the night. Dr Shah explains, "Melatonin helps regulate circadian rhythm and signals to your body that it's time to sleep, but it doesn't keep you asleep, so if your child wakes you in the night, you might feel more groggy."
Magnesium can be equally tricky to take as a parent. "Magnesium helps regulate sleep hormones, and relaxes muscles and calms the nervous system, making it easier to unwind before bed. However, overuse can cause over-sedation, making you feel drowsy the next day, and can even lead to gastrointestinal issues."
It's important to speak to your doctor if you're thinking about taking magnesium or melatonin supplements, especially if you have other health issues, or are taking other medications. They will be able to evaluate underlying issues that might be affecting your sleep - other than being woken up by children - and can make sure you're taking the right supplements for you.
Can Sleepmaxxing improve parents' sleep?
Then there's the reason you're reading this - can Sleepmaxxing improve parents' sleep? I know from experience how hard it can be to be sleep deprived. The days can feel like wading through treacle, and where once you looked forward to climbing into bed, now it's just the prospect of more broken sleep. So anything that promises to improve the quality of the sleep you are getting, feels like it's worth trying. Unfortunately, while there are some aspects of Sleepmaxxing that can be beneficial, it's probably not going to be the miracle cure you're looking for.
Dr Shah says it's all about balance. "The TikTok trend of Sleepmaxxing emphasises maximising sleep quality and duration, and some techniques can be beneficial in improving your sleep - but with balance. The techniques should be used in a way that respects your natural sleep patterns and needs, rather than being as rigid or extreme as some sleepmaxxers on social media."
She also notes that "extreme sleep schedule manipulation - which can be difficult for those with responsibilities of a family - can disrupt your circadian rhythm, which can lead to hormonal imbalances."
What happened when I tried Sleepmaxxing
Spoiler alert. I'm not suddenly getting 8 hours of perfect sleep every night. In fact, while on a couple of nights I did reach that holy grail of a full night's sleep, in the morning I woke up feeling stressed. It's almost as if the pressure to have a perfect night's sleep was more stressful than not getting sleep. That's not to say there aren't certain aspects I'll be continuing with, and which I'm also going to try to continue with my children too. Going to bed at a regular time, not doom-scrolling before bed, avoiding caffeine after 3pm, getting outside in the morning, not eating a large meal later in the evening, and creating a calm, comfortable nighttime space. But supplements, using a sleep tracker, and obsessively monitoring every element of my bedtime/sleep routine? That's just too stressful when you're also dealing with the mental load of parenting.
As Dr Shah tells us, "for parents, it's important to focus more on individual needs rather than strict Sleepmaxxing rules, and to be flexible, allowing for unpredictable schedules like late nights, and night wakings." When you're already under so much pressure, adding the pressure to get the perfect sleep as a parent is just a step too far.
How can parents sleep better?
But that doesn't help with the main problem - how do we get more sleep as parents? TikTok and Sleepmaxxing may not have the answer, but there are plenty of ways you can improve your sleep, from sleep headbands to different room scents. Our experts also suggest these tips which can help you sleep better as a parent:
Dr Shah suggests:
• Optimise your sleep environment. A dark, quiet, and cool room is essential for restful sleep. Make sure your mattress and pillows are comfortable and supportive - a small adjustment in their quality can make a huge difference in the quality of your sleep.
• Try to stick to a consistent schedule, even when it's difficult. Try to go to bed and get up at the same time every day, as much as you can, to keep your internal clock regular.
• A wind-down routine can help signal to your body that it's time for sleep; try relaxation exercises like deep breathing, progressive muscle relaxation, or a warm bath.
• Take power naps when you can, just not too late in the day - even a 10-20 minute nap can significantly boost your energy levels and improve cognitive function.
• If you have to get up in the middle of the night, try to minimise the disruption of your own sleep. Avoid turning on bright lights, and use a softer nightlight, and avoid checking your phone, as the blue light can make your body think it's time to wake up.
Paediatric Nurse and Certified Holistic Sleep Coach, Emily McInnes also suggests the following:
• While our bodies crave simple carbohydrates and sugary treats when we're tired, try to eat healthy, nutritious foods instead. Too much sugar and simple carbohydrates can lead to energy crashes and generally feeling more sluggish whereas certain foods salmon, tofu, cheese, eggs, spinach, bananas and seeds can can naturally boost serotonin (feelings of happiness).
• As much as it may seem like a burden to get yourself outdoors at times (especially when you have a little one to factor in), fresh air and natural daylight helps to regulate our circadian rhythm. Try to allocate some time in your day for a walk in the park or to a nearby shop.
• Stay hydrated and limit caffeine. If caffeine makes you happy, then enjoy that cup of tea or coffee. Try to limit excessive caffeine consumption and avoid drinking it after around 2/3pm.
Sleepmaxxing: a TikTok trend, not a miracle solution
I wish I could tell you that Sleepmaxxing was a miracle cure and my sleep is now perfectly optimised. Personally, I found the pressure to get so many parts of my life and sleep routine just right was so stressful that even when I did get a full 8 hours, I still didn't feel as refreshed as I should have done. But there are aspects I'll be continuing, both with myself and the kids, to improve the general quality of our sleep without aiming for perfection. There's no denying that parents lose a lot of sleep so it makes sense to try and make the hours you do get, count. But that has to work for your family and lifestyle, rather than trying to fit your life into a TikTok trend.
About the experts
Dr Seeta Shah is a dedicated medical doctor, on the path to becoming a GP, with a diploma in nutritional therapy. With a firm belief in a holistic approach to healthcare and preventative medicine, Seeta aims to empower individuals to lead healthier lives and narrow down the root cause of issues and ailments. She is studying reiki, and has a great interest in sleep hygiene.
Emily McInnes is a Paediatric Nurse and Certified Holistic Sleep Coach. She has over ten years experience in the healthcare setting and has a passion for supporting parents with their child's sleep. She has a vast amount of knowledge in paediatric sleep which she is passionate about sharing with the wider community to educate and reassure parents about the biologically normal sleep behaviours of babies and toddlers. Follow her at Sound Asleep Coaching.
About the author
Rebecca Lancaster is a Digital Writer for Mother&Baby, drawing on ten years of parenting her two children to help others navigating their own parenting journey. As a freelance writer, she spent ten years working with leading lifestyle brands, from travel companies to food and drink start-ups, and writing everything from hotel reviews to guides to the best British cheeses. She’s particularly interested in travel and introducing her children to the excitement of visiting new places, trying different foods (less successfully) and experiencing different cultures.