Does mouth taping help improve sleep?

There is limited research supporting mouth taping for sleep improvement. It may encourage nasal breathing but could be risky, especially for those with sleep apnea or breathing concerns.

Is red light therapy effective for sleep?

Reducing blue light exposure in the evening is beneficial for melatonin production. However, the specific benefits of red light therapy are still being researched.

What are evidence-based ways to improve sleep?

Evidence-based ways to improve sleep include keeping a consistent sleep schedule, limiting screen time before bed, simplifying your bedtime routine, and addressing stress through relaxation techniques.

Orthosomnia refers to anxiety about not getting perfect sleep, often caused by over-focusing on sleep trackers, rigid routines, or optimization techniques. This anxiety can paradoxically worsen sleep quality.

Sleepmaxxing: Are You Over-Optimizing Your Sleep? Here’s What Actually Works

Sleep & Insomnia

Mar 21

Written By Rachel Allen

Ever feel like getting a good night's sleep has turned into a competitive sport? Welcome to the world of sleepmaxxing—where mouth taping, red light bulbs, magnesium mocktails, and blue-light-blocking glasses are just the warm-up. Social media is full of people chasing the "perfect sleep," layering hack after hack, all in the name of "optimization."

But is all this really necessary? Or worse, is it making your sleep worse?

In this post, we’ll cut through the noise, break down which sleep trends actually have science behind them, and show you how to improve your sleep quality without needing a NASA-level pre-sleep checklist.

What Is Sleepmaxxing?

"Sleepmaxxing" is the latest wellness trend taking over TikTok and Instagram. The concept: stack as many sleep hacks as possible—mouth tape, red lights, cooling mattress pads, supplements—all to "optimize" your sleep.

While it’s great that people are paying attention to sleep (finally!), the pressure to perfect every part of your bedtime routine can ironically backfire. You might be lying awake thinking: "Did I forget to set my weighted blanket to the optimal pressure?!"

This obsession can trigger orthosomnia—yes, there’s actually a term for sleep anxiety caused by trying too hard to sleep perfectly.

Popular Sleepmaxxing Techniques—Do They Work?

1. Mouth Taping

This trend claims to improve sleep by forcing nasal breathing. There’s limited research suggesting nasal breathing is beneficial—but mouth taping without medical guidance (especially if you snore or have sleep apnea) is risky and unproven.

Better Alternative: Practice gentle nasal breathing exercises before bed. No tape required!

2. Red Light Therapy

Red light bulbs are all the rage to reduce blue light exposure at night. While reducing blue light in the evening is backed by science, the specific benefits of red light are still being studied.

Better Alternative: Keep it simple—dim your lights 1-2 hours before bed and avoid screens.

3. Magnesium, Melatonin & Sleep Supplements

Supplements like magnesium and melatonin may offer short-term help—but they’re not magic bullets. Over-relying on them skips over the real reasons your sleep might be off (stress, irregular routines, screen habits).

Better Alternative: Use supplements mindfully, but focus first on behavior-based strategies (backed by Cognitive Behavioral Science) that support your body's natural sleep drive.

Why Sleepmaxxing Might Be Making You More Tired

Here's the thing: when you over-optimize, you’re at risk of increasing sleep performance anxiety. This means you’re spending your precious wind-down time worrying whether you've "hacked" your sleep correctly—which is the exact opposite of relaxing.

This cycle leads to: ✔️ Racing thoughts at night ✔️ Trouble falling or staying asleep ✔️ Fixation on sleep trackers or routines

The Science-Backed Way to Improve Your Sleep (No Overthinking Required)

If you want real, lasting sleep improvements—whether you have insomnia, chronic stress, or are simply exhausted by wellness trends—here’s what actually works:

✅ Stick to a Consistent Sleep Schedule

Your body craves rhythm. Go to bed and wake up at the same time every day, even on weekends. This keeps your circadian rhythm running smoothly.

✅ Limit Screen Exposure at Night

Blue light delays melatonin production. Turn off screens 60 minutes before bed, or use blue-light filters. Your brain will thank you.

✅ Simplify Your Bedtime Routine

A simple, relaxing routine (think: light reading, gentle stretches, mindfulness) signals to your body it’s time to wind down. No fancy gadgets required.

✅ Address Stress & Overthinking

Chronic stress is one of the biggest sleep disruptors. Techniques like deep breathing, progressive muscle relaxation, and cognitive reframing can lower arousal and help calm racing thoughts.

Final Thoughts: You Don’t Need to Win at Sleep

The reality is, you don’t need a perfect routine, the latest gadget, or a supplement stack to sleep well. Your body is wired for sleep—it just needs the right conditions (and less pressure to perform).

Ready to Simplify Sleep and Feel More Rested?

At Everwell Behavioral Health, I help busy professionals, high-achievers, and health-conscious individuals cut through the noise and finally feel rested—without gimmicks. Whether you're dealing with stress, chronic pain, or restless nights, we offer evidence-based, practical strategies tailored to your life.

📅 Schedule your free 15-minute consultation today and discover a sustainable, science-backed approach to better sleep and well-being.

sleepmaxxingsleep hygiene tipsred light therapy sleepmouth taping sleepbest sleep hackshow to improve sleep

Rachel Allen