Sleepmaxxing: The Wellness Trend That Is Making Us More Stressed About Sleep

The new obsession with Sleep Hacking

It’s 11:07 p.m. and instead of winding down, you’re scrolling through TikTok learning about sleep hacking: mouth taping, magnesium baths, and blue-light-blocking goggles so strong you could walk onto a NASA launchpad. All in the name of getting a good night’s sleep.

Sleepmaxxing - the idea of optimising every stage of your night with supplements, tech, and strict sleep routines like going to bed at the same time each night - has exploded thanks to the wellness and productivity industries. The aim is noble: better sleep quality, improved emotional wellbeing, and good health. But somewhere between the “at least seven hours” rule and £300 sleep-tracking rings, many of us are now stressed about whether we’re sleeping correctly.

Why we’re more stressed about getting a good nights sleep than ever

Sleep matters. The American Academy of Sleep Medicine and Sleep Research Society recommend adults aim for at least seven hours of sleep a night, emphasising that getting enough sleep is essential for health and wellbeing.

Lack of enough sleep is linked to:

• High blood pressure and cardiovascular risk
  
• Impaired immune system function
  
• Mood swings and poor cognitive performance
  

Yet, as we pile on more electronic devices to track every breath and set stricter bedtime routines, we risk creating anxiety around rest itself. Studies show that worrying about trouble falling asleep can make it even harder to drift off, a pattern called “sleep performance anxiety”.

Combine that with:

• Endless to-do lists nudging us to “just do one more thing”
  
• Blue light from screens and other devices delaying melatonin production
  
• Influencers recommending relaxing bedtime routines so elaborate they feel like a full-time job
  

…and we’re left asking, “Am I doing sleep wrong?”

How much sleep do we actually need?

For a healthy adult, the sweet spot is typically seven to nine hours of sleep. However, sleep needs vary by individual, age, and lifestyle, so it's important to find what works best for you. Too little (less than six hours) or too much (regularly over ten hours) can both increase risk of chronic conditions like heart disease and diabetes.

And it’s not just about quantity. Sleep quality matters.

Achieving normal sleep patterns and architecture - including enough slow-wave sleep (deep sleep) and REM sleep - is essential for health, supporting physical restoration, memory consolidation, and hormone regulation.

The problem? Focusing too much on numbers can backfire. Wearing a tracker that tells you your deep sleep was “down 10%” might spike stress hormones and make you feel even more tired. Sometimes, what we need isn’t more tech, it’s a mindset shift.

Does quality of sleep matter more than enough sleep? Here's the Science.

Most advice tells us to aim for at least seven hours of sleep - and yes, that’s a solid baseline for health and wellbeing. But what about how well you sleep?

Recent research suggests that sleep quality, how much deep sleep and REM sleep you get, might be as important, or even more important, than simply the number of hours spent in bed.

A 2023 systematic review found that both short (≤ 8 h) and long (> 8 h) durations were linked to poorer self-rated health, but poor sleep quality and insomnia had an even stronger connection to negative outcomes. Another review covering 85 meta-analyses showed that while long sleep (≥ 9 h) strongly predicted higher mortality, poor sleep quality independently increased risks for diabetes and metabolic disorders (Sleep Health, 2023).

Sleep consistency also matters. A global wearable-data study of over 12,000 adults found that a bedtime shift of just 34 minutes increased hypertension risk by 32%, regardless of total sleep duration (Health.com, 2024).

Practical takeaway: Yes, aim for seven to nine hours when you can. But if your sleep is frequently light, fragmented or inconsistent, that may matter more than the number of hours. Focus on:

• Falling asleep within 30 minutes
  
• Staying asleep most of the time you’re in bed
  
• Waking less during the night
  
• Feeling rested and alert the next day
  

Those markers of true sleep quality often matter more than the number on your tracker.

What actually works for better sleep?

Spending time in natural sunlight or bright light during the day can help regulate your circadian rhythms and improve sleep quality.

Instead of turning sleep into a competition, focus on these evidence-backed steps:

1. Build a gentle evening wind-down

Choose relaxation techniques you enjoy: slow stretches, journaling, or guided meditation. Even simple sensory signals can help train your brain that it’s time to rest.

2. Support sleep with a healthy diet

Avoid large meals and heavy alcohol late at night, which can disrupt REM sleep and lead to poor sleep quality. Focus on balanced meals and calming herbal options (see products below).

3. Move your body, but not too late

Regular physical exercise improves sleep quality, but avoid high-intensity training right before bed, which can increase your heart rate and delay falling asleep. Try some gentle stretching instead.

4. Reduce tech and light

Avoid bright lights and electronic devices an hour before bed. Blue light delays melatonin release, which is why screen curfews really do help.

5. Stop timing your sleep like a race

Instead of obsessing over how many hours you’re getting, pay attention to how you feel during the day. Alert, calm and focused? You’re likely getting enough quality sleep.

Sleep disorders and what to do about them

Not all sleep problems can be solved with a new pillow spray or a stricter bedtime routine. For many people, sleep disorders like sleep apnea and insomnia are the real culprits behind poor sleep quality and persistent fatigue. These conditions go beyond the occasional restless night - they can seriously disrupt your ability to get a good night’s sleep, leading to chronic sleep deprivation and a cascade of health issues.

If you find yourself regularly struggling with trouble sleeping, waking up feeling unrefreshed, or experiencing symptoms like loud snoring or gasping for air at night, it’s time to consider that a sleep disorder might be at play.

The good news? Sleep medicine has made huge strides in diagnosing and treating sleep disorders. If you suspect you might have sleep apnea, insomnia, or another sleep-related condition, don’t hesitate to reach out to a healthcare professional. With the right support, you can improve your sleep quality, reduce the risk of sleep deprivation, and reclaim your nights for true rest and recovery.

Sleep and mental health: The hidden connection

It’s no secret that a rough night can leave you feeling irritable or down the next day, but the link between sleep and mental health runs much deeper. According to the Sleep Research Society, quality sleep is a cornerstone of emotional well-being and overall health. In fact, ongoing sleep deprivation can worsen symptoms of mental health conditions, creating a cycle that’s tough to break.

Establishing a consistent sleep routine and prioritising quality sleep isn’t just about feeling rested - it’s a vital step toward better mental health and overall well-being. If you’re struggling, don’t hesitate to seek support. Sometimes, the best way to care for your mind is to start with a good night’s sleep.

Products for better sleep under £20

Sometimes, having a few supportive tools can make winding down feel easier - without turning it into a luxury wellness splurge. Some of these products can serve as a sleep aid when combined with healthy sleep habits. Here are affordable options that actually help:

• Aery - Before Sleep Pillow Mist
  A calming lavender, eucalyptus, and cedar spray to help create a relaxing sleep environment.
  
  
• Rockjaw - Sleep Tape
  Designed for safe nighttime use to encourage nasal breathing, which may support deeper sleep.
  
  
• Cydno - Passionflower Tea
  Known for its calming properties and often used to support healthy sleep.
  
  
• Medahuman - Night CBD Drink
  A soothing drink designed to help you wind down and feel sleepy naturally.
  
  
• Goodrays - CBD Oil Night Drops
  Supports evening relaxation, making it easier to fall asleep and stay asleep.
  

The bigger picture: Sleep is for living, not scoring

Sleepmaxxing stems from a good place: we all want good health, energy, and mental clarity. But when sleep hacking turns into a nightly exam, we lose the core purpose of rest - restoration and joy.

At CHILL, we believe wellness should feel simple and supportive, not like another thing to fail at. Build small habits, remove pressure, and let your body do what it’s naturally wired to do: sleep.

For those with persistent sleep issues, contact your GP for a diagnosis and treatment options to address underlying sleep disorders and improve overall sleep health.