The Ultimate Sleepmaxxing Checklist to Level Up While You Sleep
If there’s one thing we can all agree on, it’s that adulting is exhausting. And in a world where hustle culture used to reign supreme, a new movement is taking over: Sleepmaxxing. Yep, it’s exactly what it sounds like—optimizing your sleep so you can wake up as your best self. TikTok is buzzing with it, sleep experts are weighing in, and honestly? We’re here for it.
So, if you’ve ever dreamt of turning your bedtime into a high-performance self-care ritual, you’re in the right place. Let’s dive into the ultimate Sleepmaxxing checklist so you can start waking up refreshed, energized, and maybe even glowing. (Too ambitious? We don’t think so!)
1. Set the Mood: Your Bedroom = A Sleep Sanctuary
Your bedroom should feel like a luxurious retreat, not just a place where you crash at the end of the day. Think cool, dark, and cozy—a space designed for deep, uninterrupted sleep.
Optimize Your Sleep Environment
Blackout curtains or a sleep mask: Any hint of light can disrupt melatonin production, so block it out like your ex’s number.
Cool temperature: The ideal sleep temp? Between 60-67°F (16-19°C). Your body sleeps best when it’s slightly cool.
White noise machine or earplugs: Block out noise and create a peaceful soundscape that lulls you to sleep.
Upgrade Your Bedding Situation
Invest in breathable sheets: Linen, bamboo, or percale cotton can keep you cool all night.
Get a weighted blanket: The deep pressure stimulation helps reduce anxiety and improve sleep quality.
Replace your pillows regularly: Flat, lifeless pillows? Not on our watch. A supportive pillow is key for spinal alignment and comfort.
Aromatherapy for Better Sleep
Lavender essential oil: This scent has been shown to reduce stress and promote relaxation.
Chamomile or peppermint tea: Sip something soothing to signal to your body that it’s wind-down time.
2. Biohack Your Sleep with Smart Supplements
Want to wake up feeling like a well-rested Greek goddess? Supplements might help—when used wisely. Here’s what sleep experts recommend:
Top Sleep-Supporting Supplements
Magnesium: Helps relax muscles and calm the nervous system.
Melatonin: Great for occasional use, especially when adjusting to a new sleep schedule.
L-Theanine: Found in green tea, this amino acid promotes relaxation without making you drowsy.
Ashwagandha: An adaptogen that helps lower cortisol levels (a.k.a. stress hormones that keep you up at night).
I personally LOVE this magnesium spray from Alo. It’s the perfect option for girls who don’t love the idea of taking loads of tablets.
A Bit of Caution:
Avoid over-reliance on melatonin. Too much can mess with your body’s natural production.
Always consult a healthcare professional before adding new supplements to your routine.
3. Master the Art of the Pre-Sleep Routine
A chaotic nighttime routine leads to chaotic sleep. Let’s build a wind-down ritual that works for you.
Digital Detox (Seriously, It’s Time)
Here is our 24-hour digital detox challenge (if you’re up for it!). If you can’t manage to go a full 24-hours without screens, at least try to cut down on screen time before bed.
Cut screens an hour before bed: Blue light suppresses melatonin and tricks your brain into thinking it’s daytime.
Use ‘Night Shift’ mode on devices: If you must scroll, at least reduce the blue light exposure.
Try a book or guided meditation: Old-school relaxation methods work wonders.
Wind Down Like a Pro
Take a warm shower or bath: The drop in body temperature post-bath signals to your brain that it’s bedtime.
Stretch or do gentle yoga: Loosen up tension from the day.
Sip on a non-caffeinated drink: Chamomile tea or warm milk are classics for a reason.
Brain Dump Before Bed
Keep a sleep journal: Write down lingering thoughts so they don’t keep you up.
Make a to-do list for tomorrow: Offload mental clutter and sleep stress-free.
Practice gratitude journaling: Reflecting on the good stuff rewires your brain for positivity.
Here are 20 brain dump writing prompts to help you.
4. Experiment with Sleepmaxxing Techniques
TikTok is obsessed with these sleep hacks—some work, some are a little questionable. Here’s the breakdown:
Popular Sleepmaxxing Hacks (And Whether They Work)
Mouth taping: Forces nasal breathing for better oxygen intake. Experts say proceed with caution—it’s not for everyone.
Red light therapy: Exposure to red light before bed may improve melatonin production.
Grounding (Earthing): Walking barefoot outdoors helps regulate circadian rhythms (bonus: free and easy!).
Listening to brown noise: A deeper, richer version of white noise—many swear by it.
What Not to Do:
Doomscroll before bed. We’ve all done it, and we’ve all regretted it.
Drink caffeine late in the day. Some people metabolize caffeine slowly—it can linger for 6+ hours in your system.
Eat a huge meal right before bed. Your digestive system needs a break, too.
Sleepmaxxing Techniques to Glow Up
Fake tan contour: Use a fake tan to chisel those cheekbones, carve the perfect button nose and even lift your eyes! I recommend starting with a light option before braving a darker colour!
Heatless curls: Use a satin heatless curl kit to wake up with the perfect bouncy blowout! I have tried numerous variations of this and find that the classic headband-type of curl kit works the best!
The viral lip liner: We’ve all seen that viral lip liner all over our FYP. Some girls have taken it to a whole new level and are sleeping in their lip liner to achieve the perfect pout the next morning.
5. Track & Improve Your Sleep
Want to really level up your Sleepmaxxing game? Track your progress like a sleep scientist.
The Best Sleep-Tracking Tools
Smart sleep lamps: Simulate sunset and sunrise to align with your natural circadian rhythm.
Wearable sleep trackers: Devices like the Oura Ring or WHOOP analyze your sleep stages.
Smart mattresses & pillows: Some come with built-in temperature control and biometric tracking.
How to Use Your Sleep Data
Identify patterns: Are you waking up at 3 AM every night? Time to tweak your routine.
Track sleep efficiency: Not just how long you sleep, but how well you sleep.
Experiment one change at a time: Too many tweaks at once = unclear results.
After a few weeks, you should be able to use the data to make smart adjustments to your sleep schedule that will help you to feel more energised and ready to smash your goals!
Final Thoughts
At the end of the day, Sleepmaxxing isn’t about obsessing over sleep—it’s about optimizing it. Better sleep = better energy, mood, focus, and overall health. The goal? Make sleep a non-negotiable part of your self-care routine.
So, which Sleepmaxxing habit are you trying first? Drop a comment, and let’s all wake up as our best, most well-rested selves. 😴✨
