What Is “Sleepmaxxing?” (and Is It Even Possible for Parents?)

When I first heard about sleepmaxxing (on Instagram, not TikTok—hey, I’m a millennial!), I may or may not have laughed out loud. The latest social-media wellness trend is—you guessed it—about maximizing sleep, which sounds like a fantasy for new parents. But the actual techniques associated with sleepmaxxing are a bit more labor-intensive than simply going to bed on time. Think: mouth-taping, red light therapy, magnesium and an elaborate wind-down routine. (Can’t I just pick one of those?!)

It’s no secret that sleep deprivation is a common issue for new parents, between bedtime delays, random night wakings and those delightful early mornings. But can sleepmaxxing really save us—and, more importantly, is there a “sleepmaxxing lite” that parents actually have time for? We asked experts and real parents how to tailor the sleepmaxxing trend to fit your lifestyle as a modern mom or dad.

What Is Sleepmaxxing?

Sleepmaxxing is exactly what it sounds like—optimizing your sleep. “Sleepmaxxing is the latest in a long line of ‘maxxing’ trends (think: gymmaxxing, skincaremaxxing, etc.) where people try to optimize specific areas of their life to the absolute maximum,” explains Rebecca Tenzer, LCSW, a licensed clinical social worker based in Chicago and the owner of Astute Counseling Services.

Sleepmaxxing TikTokers rave about mouth-taping (not recommended by many doctors—make sure to speak to your healthcare provider if you want to try it), red light therapy and lengthy bedtime routines—products and practices that take sleep optimization to a new, arguably perfectionistic or even competitive, level. Other sleepmaxxing techniques seem rather obvious, including sleeping in a cold and dark room, using a white noise machine (hey, if it works for baby!), eliminating caffeine and meditating. There’s also some slightly quirky advice like eating kiwi before bed—that one has research backing it up, though.

The Benefits of Sleepmaxxing for Parents

The benefits of sleepmaxxing are, of course, heavily tied to the benefits of sleep. (Do we even need to list those?!) While following all the sleepmaxxing tips may be impractical for most new parents, low-effort sleep optimization strategies can be plenty beneficial. “Good sleep makes your mood, patience, memory and immune function better. When parents get good sleep, they manage chaos better. Sleep makes you less reactive and more present,” says Bill Kapp, MD, a longevity expert and CEO of Fountain Life.

Practical Sleepmaxxing Practices for Parents

There are plenty of low-lift sleepmaxxing practices that can help parents. Here are a few that experts suggest:

• Use warmer-toned light bulbs. Warmer hues of light are better for sleep than blue light, research says. “Before our youngest was born, we changed our bedroom’s lightbulbs to red lights in order to cause less disruption and impact on our ability to try and go back to sleep after multiple night feeds,” shares Amalya Tagakchyan, LCSW, a licensed clinical social worker based in Burbank, California.
• Avoid late-night doomscrolling. Easier said than done, we know—it’s a common “revenge bedtime procrastination” tactic. But the blue light from your phone and the anxiety-inducing posts you’re looking at are harmful for your health, says Tagakchyan.
• Optimize your environment. Sleeping in a cool room (60 to 67 degrees is ideal), using a white noise machine, and making your bedroom as dark as possible can all help with sleep, says Tenzer. (You could try installing blackout curtains too.)
• Shower before bed. Showering about an hour before bed can help lower core body temperature, which helps with sleep.
• Use a weighted blanket. This could promote calmness and relaxation for some people.
• Take a magnesium or melatonin supplement. Taking a supplement is easy enough—just leave the pill box on your nightstand so you don’t forget. Make sure to speak with your healthcare provider before starting any new supplement postpartum.
• Get sunlight during the day. Ideally, you should get sunlight for 30 minutes each morning to regulate your circadian rhythm, advises Tenzer.
• Meditate. Even if it’s just for a few minutes a day, meditation can help manage stress and promote sleep.

The key to sleepmaxxing as a parent is to make sure it’s not adding too much planning or pressure to your already hectic life. And, as with all other aspects of parenting, be sure to give yourself grace when things don’t go according to plan. “Try stacking these techniques gradually rather than implementing them all at once,” says Tenzer.

Impractical Sleepmaxxing Practices for Parents

Sleepmaxxing practices that take a long time or require a lot of planning are impractical for most parents—so don’t try to imitate the wellness influencers. After all, you just spent an hour trying to get your toddler to sleep. “Anything that requires more than two to three steps could deter any parent who’s trying to close out the number of tasks that were already completed during the day,” says Tagakchyan. “Many sleepmaxxing recommendations sound wonderful until a child wakes up with a fever or is teething at 2 a.m.,” adds Kapp. “Cold plunges before bed, full sleep trackers with REM breakdown or hourlong tech detoxes aren’t always possible for a parent.”

Tenzer adds that recommendations like nixing morning alarms might not always be practical for a parent. “That’s cute. Baby is the alarm,” she says. As far as tips to avoid caffeine after a certain time of day, like noon? “Not happening. Caffeine is often survival juice,” she says.

What to Keep in Mind If You’re a Parent Who Wants to Try Sleepmaxxing

Again, you don’t have to be a wellness influencer to try sleepmaxxing. Just understand that, as a new parent, your sleep’s not going to be perfect. In fact, sometimes, it’ll be downright awful—and that’s okay. “As someone whose kids Struggle (capital S) to sleep through the night, I know the idea of sleepmaxxing is just not doable for some parents,” says Chris M., dad of two in Piscataway, New Jersey. “I’m lucky if I get one night a week where my kids don’t wake me in the middle of the night—and always at a different time, for a different reason.” During these difficult chapters, surviving is often the best you can do.

Moreover, if you’re having mental health struggles like postpartum insomnia or postpartum anxiety that are affecting your sleep, it’s important to get the help you need, says Kapp. “If you’re wired at bedtime or feeling anxious when it’s quiet, that’s a sign to slow down, not push harder,” he says.

Sleepmaxxing is a lovely idea, at least in theory. As parents, we should apply the more practical parts of it to our sleep routines—and ditch the rest. “Instead of trying to be perfect, focus on what’s doable in this season of life,” says Tenzer. “It’s survival mode, and even a slight change in the quality of sleep could save you the next day!”

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.