Dangerous SleepMaxxing Trends: The Risks Behind Online Bedtime Rituals

In recent times, a viral social media trend called "sleepmaxxing" has gained significant attention, promoting extreme and unverified sleep routines that claim to enhance sleep quality. These practices, often shared by internet influencers on platforms like TikTok and X (formerly Twitter), include methods such as mouth taping, eye masking, hanging by the neck with ropes or belts, and other unproven techniques. Despite the widespread popularity, medical experts warn of considerable safety risks associated with these activities.

One controversial practice involves hanging from ropes or belts in an attempt to improve sleep, with some influencers claiming remarkable benefits like alleviating insomnia. However, these claims are not supported by scientific evidence. In fact, a Chinese state broadcaster reported at least one fatality linked to a similar "neck hanging" routine. Experts emphasize that such methods are dangerous, reckless, and devoid of any legitimate medical backing.

Another common sleepmaxxing practice involves mouth taping, intended to promote nasal breathing during sleep. Influencers tout its purported benefits, including better sleep, reduced snoring, and improved oral health. Nevertheless, research from George Washington University indicates that these claims lack substantial scientific support, and experts warn that mouth taping could be particularly hazardous for individuals with sleep apnea or breathing difficulties.

Additional fad techniques include wearing colored glasses, using weighted blankets, and consuming specific foods like kiwis before bedtime. While these may seem harmless, their efficacy remains unproven, and some could pose health risks.

Health professionals express concern that such trends can be damaging. Kathryn Pinkham, an insomnia specialist from Britain, warns that much of the advice circulating online may be unhelpful or even harmful, especially to individuals with chronic sleep problems. The obsession with achieving perfect sleep can lead to orthosomnia—a compulsive pursuit of ideal sleep—which may increase anxiety and worsen sleep issues.

Many of these routines emphasize aesthetic improvements rather than health benefits, reflecting a broader online culture that overlaps with "looksmaxxing," which promotes risky practices aimed at increasing attractiveness.

Moreover, some influencers monetize the trend by promoting products like sleep masks, mouth tapes, sleep powders, and gummy supplements containing melatonin. Regulatory bodies like the American Academy of Sleep Medicine advise against the widespread use of melatonin for insomnia, citing inconsistent evidence of its effectiveness. The placebo effect may also contribute to perceived improvements, complicating the real impact of such treatments.

Ultimately, experts highlight the importance of evidence-based approaches to sleep health. Following unverified trends can lead to dangerous behaviors and increased sleep-related anxiety. Prioritizing proven sleep hygiene practices and consulting healthcare professionals remains the safest route to addressing sleep difficulties.