IYou are sleeping on Tiktok trends, you may not realize this online, Millions of people They store nutritional supplements such as magnesium, take kiwi before bed, or record their mouths closed – all in seeking to improve sleep.
“Sleepmaxxing”, as the trend is called, is the term umbrella formulated by social media users to describe breakthroughs that can increase or improve sleep quality and quantity. “You can think about it as a modified version or upgrade of sleep cleanliness,” says Dr. Sam Kashani, a sleeping medicine specialist and professor at the Faculty of Medicine, David Jeffen at the University of California, Los Angeles.
Is it useful – or just another waste of time and money? “I think it is a positive thing that people want to take measures to improve their sleep,” he says. “But there is a thin line between” Sleepmaxxx “and being somewhat obsessed with sleep.”
Here are what experts want people to know about this direction – including the point you go away.
What are the most popular Sleepmaxxing strategies?
There is no single way to practice Sleepmaxxing. Instead, people combine products, technologies and strategies that work for them. Among the options:
- Take magnesium and Melatonin Dietary supplements
- Avoid fluids for two hours before bed
- Using a white noise machine
- Oral translation
- Eat kiwi before bed
- Using a weighted blanket or a cooling pillow
- Reduce the temperature of the bedroom
- Wearing a sleep mask
- Bathing one hour before sleep
- Meditation
- Not to put an alarm
- Wearing a sleep follower
Are any of these breakthroughs in fact a good idea?
The American Academy of sleep medicine recommends at least adults Seven hours From sleeping night. If Sleepmaxxing helps you reach this goal, experts generally consider it positive. “Celebrating the joy of sleep, sleep pleasure and seeking to achieve the quality of our sleep, all are great things,” says Dr. Emerson Weikwir, Head of Sleep Medicine at the University of Maryland Medical Center. “To the extent that Sleepmaxxing helps people devote time to sleep, enjoy their sleep and improve their sleep, are all very positive.”
Read more: Why do some people need more sleep than others?
However, some strategies emerge as the most effective. For example, sleep is likely to help you in a cold, dark, calm and unrelated environment, for example. Wickwire recommends that you keep your bedroom 60-68 degrees Fahrenheit. Enjoy wearing a silk eye mask or likely to be overnight? More strength for you. research It is suggested that blackout curtains can prevent artificial and naturally natural light. Reducing screen time Before the bed is always a blessing of health.
A lot of anecdotal evidence, and at the same time – and some studies – the most strategies such as burying yourself under a Permanent blanket or Meditation Sleep can be improved. However, this will not be useful for everyone. Exactly what succeeds is an individual issue: “Some people may claim [certain hacks] “Solving all their sleep problems, while others may feel that they have no effect on them. Every person is different,” says Kashani.
What about Western breaches?
A few Sleepmaxxing strategies are backed by science. Take the idea that you need to eat a snack on the kiwi before you put the covers: “Eat more fruits and vegetables is great,” says Wicoire. “But with regard to sleeping benefits, we lack data to answer these questions categorically.” This will not harm you, but there is no reason to believe that kiwi will lead to the best sleep in your life as well.
Dr. James Rolley, a sleeping professor and medical professor of Rush University for Health says. It is the morning shower, but it admits that many people prefer to shower in the evening. “That’s good, if that works for your lifestyle – but I don’t think it will help you sleep better,” he says.
White noise machines are also for discussion. Some studies It indicates that they can drown the annoying sounds, while increasing the amount of time spent. However, there are also negatives: a Review of modern research I found that these machines can generate sounds very loud, as they may damage hearing, especially among young children. In addition, people are sometimes used to white noise, and they cannot sleep without it.
Read more: How to share the bed while getting the best sleep at night
Another strategy of Sleepmaxxing includes morning warning, instead waking up normally. Regardless of the fact that this is not possible from logistical aspects for many who prefer to stay workers, it will not necessarily improve health or sleep – and it can do the opposite. “I don’t know where [idea] Rolli says: “The presence of a regular waking time helps in organizing your daily watch, as he adds, which proves a more stable cycle of sleep that enhances good comfort.
Meanwhile, some Sleepmaxers reported the liquid pieces two hours before sleeping so that they do not wake up needing to go to the bathroom. Experts say you should not dry yourself if you are already thirsty. Instead, if you wake up to urinate often so that your sleep intersects, talk to your doctor. Rolley says there is a basic medical issue in playing.
Should I start taking melatonin or magnesium supplements?
there There is no good evidence Magnesium is a reliable sleep help. “Don’t do anything for you,” says Rolley. Otherwise, “If you do not need magnesium, then why should you take additional magnesium?”
Rolley is also advised to skip melatonin. While it can help the people they have Daily rhythm disordersHe says this is not very useful for those who suffer from insomnia. The supplement can Leading to side effects Such as nausea, dizziness, headache, rash, nightmares and gastritis. If you are determined to try it, start small: 1 to 5 mg that were taken two to four hours ago from bedtime “may be more than enough for the average person,” says Rolley.
Is it really a good idea to close my mouth?
One of the most techniques Sleepmaxxing Register your mouth closed With a special adhesive, so you are forced to breathe through your nose. tiktokers The claim that it prevents snoring and leads to a better sleep – but doctors are skeptical. “There is no good evidence that oral records do anything,” says Rolley. “I had one patient or patients who were crazy from me because I wouldn’t support them. I am like,” sorry, I cannot. “
Oral registration can be hindered breathing, leads to dry mouth, irritates your lips, and makes sleep less comfortable in general. In addition, it can exacerbate sleep apnea, says Rolli – so if you give up often, you are better than getting rid of the tape and scheduling the doctor’s date.
Is it possible to get? also Fixed sleep?
Sleepmaxxing lovers revolve around the use of wearable devices such as Apple Watch or OURA to track statistics such as sleep duration and sleep stage. These devices can lead to an unhealthy obsession by achieving perfect slumber. There is even a name for that: Orthosomnia.
“The data received from sleep tracking devices can perpetuate this cycle, as this leads to bad sleep quality and insomnia -like symptoms,” he says. “The problem is that if you are very installed and anxious about sleep, you will end up not to sleep,” instead, ejaculation and shift while you are wandering in fact that you are still awake and destroyed the report received.
Read more: Doctors participate in sleeping one advice that changed their lives
BENAVIDES has seen an increasing number of patients with bone orthodontics. Many bring in their wearing devices, which is concerned that they are not getting enough hours of REM sleeping or wondering why their devices say they woke up three times during the night. It indicates that there is a difference in these algorithms. In addition, while wearable devices can guess the sleep phase in which you are, the laboratory -based brain wave study can only confirm this.
“Stop obsession with your sleep,” says Kashani. “Your body wants to sleep and sleep, as long as you do not let your mind intercept the way.” The adoption of a 12 -step routine full of tricks and luxurious paradoxes is simply not necessary. If you do not have any sleep problems, you do not need to employ these strategies, and if you are having a sleep problem, talk to your doctor. “We can be more useful than Instagram and Tiktok,” says Kashani.
