If you’ve spent time in the fitness world, you already know that recovery is just as important as training. But lately, fitness influencers have taken it up a notch with “sleepmaxxing”—a deep dive into optimising sleep quality for better performance, muscle recovery, and overall well-being.
What Is Sleepmaxxing?
Simply put, sleepmaxxing is the idea of hacking your sleep to get the most out of your recovery. The internet is packed with sleep optimisation techniques, but do they actually work? Here’s what’s trending—and what’s backed by science.
Sleep Hacks That Are Blowing Up
- Mouth Taping – The idea is that taping your mouth shut at night forces nasal breathing, which is said to improve oxygen intake and prevent snoring. Some swear by it, but experts warn that if you have any respiratory issues, this could be risky.
- Nasal Dilators – These small devices keep your nasal passages open, supposedly improving airflow and helping you sleep better. If you struggle with congestion, this could be a cheap solution and could be worth trying.
- Red Light Therapy – Influencers claim that exposing yourself to red light before bed helps regulate melatonin production. While some research supports this, the biggest benefit might be that it reduces blue light exposure (which is known to disrupt sleep).
- Magnesium & Melatonin Supplements – Magnesium is known to help with relaxation, while melatonin can reset your sleep cycle. Both can be useful, but melatonin should be used sparingly, as overuse can mess with your body’s natural production.
- Cold Showers Before Bed – Some people swear by a quick cold shower before bed to lower body temperature and promote deep sleep. The science? Lowering core body temperature is linked to better sleep quality, so this one actually holds up.
What Actually Works?
While some of these hacks have limited scientific backing, the fundamentals of sleep optimization are well-established:
- Keep a Consistent Sleep Schedule – Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your body’s internal clock.
- Avoid Blue Light Before Bed – Cut down on screen time at least an hour before you hit the pillow.
- Create a Sleep-Friendly Environment – Dark, cool, and quiet—these three things set the stage for quality sleep.
- Limit Caffeine & Alcohol – Both disrupt sleep cycles, so keep them in check.
- Train Hard, Recover Harder – Regular exercise promotes better sleep, but avoid intense workouts too close to bedtime.
The Verdict
If you’re serious about recovery, sleep should be at the top of your list. While some of these sleepmaxxinghacks might help, don’t overlook the basics—because the best sleep optimisation strategy is the one you can stick to consistently.
