The concept of "sleepmaxxing" has gained significant traction on social media, not least on Tiktok. The trend involves various routines to be performed before going to bed – all to maximize sleep, according to CNN.
Some of the tips have been around for a long time, such as sleeping in a cool and dark room.
Other tips stand out – such as taping your mouth shut when you sleep, in the hope of reducing snoring, dry mouth, and thirst.
What do you think of that advice?
It's better to breathe through your nose than your mouth. That said, I don't recommend the tape. If you're congested, for example, it can be difficult to maintain breathing, says Christian Benedict, author and sleep researcher.
Better ways
He means that there are other, better ways to work on your breathing.
You can actively practice nasal breathing during the day, and it will become a habit that carries over to nighttime.
In addition to the tape, eating kiwi before bedtime is also recommended – something that Christian Benedict says can actually work.
Some studies show that kiwi has a positive effect on sleep, while other studies don't. Kiwi, like many other fruits, contains good nutrients that are positive for gut flora. So it could be a contributing factor to better sleep, he says, and continues:
The sleep problems in society won't disappear if everyone starts eating kiwi in the evening. But I think you can try it if you want, it's not harmful.
The same applies to weighted blankets.
You have to try it out. For some, weighted blankets work great, they feel taken care of and sleep better. While others may feel trapped and sleep worse.
Red light
In the pursuit of perfect sleep, it's also recommended to avoid the blue light from various screens and instead surround yourself with red light.
What do you think of that tip?
The light itself doesn't affect us that much, red or blue doesn't play a bigger role. It's about the brain being activated by what's happening on the screens, and then it can be hard to wind down. The best thing is not to use screens in bed.
Winding down, he means, is one of the most important things for good sleep.
You can't go from a hundred to zero when you go to bed. You have to slow down somewhere in between.
Maja Steen Danielsson/TT
Facts: What happens in the body when you sleep
TTTT
The brain and body recover and process impressions.
Blood pressure, pulse, and body temperature decrease.
Breathing slows down, and muscles relax.
Brain activity changes, memories are stored, and new knowledge and impressions are processed.
New cells are formed and replace old ones, which can be seen in, for example, the skin.
The body's activity changes, and it focuses more on resting and building up than being active and breaking down.
Communication increases between the cells that control the nervous system, hormone system, and immune system.
Source: 1177
Try to go to bed and get up at roughly the same time every day.
Eat early in the evening so you're not too full when you go to bed. But not so early that you're hungry, which can make it hard to sleep.
Get up at the same time in the morning, regardless of how you slept during the night.
Avoid too much sitting, take breaks, and move your body.
Spend as much time as possible outdoors in daylight. It helps the body produce melatonin, one of the hormones that regulate sleep.
You often sleep best when it's slightly cooler, around 14-18 degrees.
If you find that certain sounds disturb you, earplugs can help.
A dark curtain can be good during the bright summer months. A sleep mask can also help as protection for your eyes.
Don't drink coffee, tea, soda, or energy drinks about six hours before bedtime. Try to reduce your caffeine intake during the day as well.
If you haven't fallen asleep after a quarter of an hour, get out of bed. That way, you avoid associating the bed with sleepless hours.
Source: 1177
