Getting enough quality sleep feels like a universal to-do item that everyone knows is important but can’t quite master—kind of like flossing or maintaining inbox zero.
Succumbing to revenge bedtime procrastination (one more episode, one more scroll) is all too familiar … and tempting. Sometimes we even see sleep as the enemy—a period of time where we can’t be productive or do things we enjoy.
But we’re getting wiser to the negative consequences of this, perhaps best currently exemplified by the viral “sleepmaxxing” trend. Sleepmaxxing is all about setting yourself up for successful slumber, improving both the quality and quantity of sleep with techniques, tools, and routines.
Ready to take your slumber to the max? Here’s how we do sleepmaxxing.
Important note: Ironically, if you stress too much about getting better sleep, that can actually make it harder to get. So don’t worry about doing everything perfectly—find what works for you.
1. Bask in red light.
Hopefully, we’re all aware that blue light (the kind that emanates from our phones, computers, and TVs) is not great to stare at right before bed because it hinders melatonin production.
However, research suggests that red light wavelengths stimulate melatonin production and ease sleep inertia the next morning.
2. Eat a kiwi.
Yes, seriously. Eating kiwis before bed may improve sleep quality and support muscle recovery. They contain antioxidants and serotonin that help you fall asleep faster, sleep longer, and wake up more easily. Can’t find any fresh kiwis at your local store? Don’t worry, dried kiwi has been proven just as helpful in getting those all-important Zs.
3. Stir up a sleepy girl mocktail.
Three key components of this TikTok-trendy mixture are magnesium powder, tart cherry juice, and an ~aesthetic~ glass.
Magnesium plays a role in over 300 body functions, yet most of us don’t get enough of it. Incorporating magnesium in your mocktail can help soothe the nervous system, which relaxes muscles and supports a more restful sleep.
Tart cherry juice contains melatonin and tryptophan. Tryptophan helps your body make even more melatonin and serotonin for better rest and a better mood.
As for the third component, drinks are just more fun when served in a cute cup. We don’t make the rules.
4. Wear an eye mask.
Studies have shown that even low levels or short bursts of light can eff with your circadian rhythm, aka your internal clock. Wearing an eye mask to bed has proven to increase alertness and improve memory the next day.
Need some sleep enhancement recs? Here are a couple of our favorites: