If sleep is so essential, should we all be sleepmaxxing? Read on to find out more about this viral trend and a Naturopath’s take on what actually supports better sleep.

If you’re not a TikTok-er, you might have missed a trend called sleepmaxxing. There are millions of videos about it, but the idea is pretty simple, it’s the science of sleep optimisation, a set of sleep-supportive “hacks” you build into your night routine. It sells the concept that with the right combination of rituals, tech and supplements, you can improve your seep to feel better the next day. Honestly, sounds amazing, right?

But in this era of biohacking, lifestyle optimisation and the “health span” movement, sleep has become just another thing we feel pressured to perfect. Suddenly it’s not just “go to bed earlier”, it’s a checklist of bedtime routines, investing in sleep accessories, tracking sleep metrics for sounder sleep, ideal recovery, better everything. So, it is actually helpful or just another trend designed to sell? Let’s peel back the onion.

Sleepmaxxing can be helpful, but it can also be a lot

Some sleepmaxxing content is genuinely practical. It encourages people to take sleep seriously, build a bedtime routine and stick to the foundations of healthy sleep hygiene. You’ll see people recommending:

• Wearing a sleep tracker
• Avoiding drinking 1–2 hours before bed
• Eliminating caffeine and alcohol
• Mouth taping
• Eating kiwis before bed
• Meditating
• Not setting an alarm
• Using a weighted blanket

Some of these ideas are harmless. Some are useful. Some are unnecessary. In terms of tracking sleep, for some it can create anxiety and frustration. If you start judging your day based on a sleep score, you can end up stressed before you even get out of bed. If tracking helps you notice patterns and build healthier habits, great. But if it makes you feel worse, it’s not worth it. The goal should never be perfection.

What sleepmaxxers get right: Sleep hygiene still matters

A lot of viral sleep hacks are sleep hygiene habits in disguise and sleep hygiene is still one of the most evidence-backed approaches we have. Common sleep hygiene strategies include:

• Reducing caffeine later in the day
• Limiting alcohol in the evening
• Keeping sleep and wake times consistent
• Avoiding screens before bed
• Keeping the bedroom cool, dark and quiet

These aren’t glamorous and they don’t look exciting on TikTok. But they work because they support the body’s natural sleep rhythm.

The best sleepmaxxing routine is a calming one

If there’s one part of sleepmaxxing worth keeping, it’s this: sleep improves when your nervous system feels calm enough to switch off. That’s why the most supportive sleep hacks are the things that help the body transition out of stress mode into rest mode, and this is where certain nutrients and herbs can play a supportive role.

Magnesium: A foundational nutrient

Magnesium is one of the most popular supplements in this trend and for good reason. It plays a role in the balance of key neurotransmitters involved in relaxation and calm. In simple terms, it supports gamma-aminobutyric acid (GABA) a calming neurotransmitter that helps reduce mental and physical tension and regulates glutamate, a stimulating neurotransmitter involved in alertness.

Interestingly, national nutrition data suggests a significant proportion of Australian adults don’t meet adequate magnesium intakes through diet alone[1]. And because magnesium status can be difficult to assess with standard testing, low intake can go unnoticed. Some signs of low magnesium include:

• Tension and restlessness
• Muscle tightness or cramps
• Irritability
• Poor sleep quality
• Headaches

Passionflower: For a busy, racing mind at night

Passionflower has a long history of traditional in Western herbal medicine (WHM) use for nervous tension and sleep support. It’s often described as a calming herb that helps the mind slow down particularly when stress and overthinking interfere with sleep. In other words, Passionflower may be especially relevant when sleep feels mentally blocked, when your body is tired, but your brain won’t stop.

California poppy: Gentle support for physical restlessness

California poppy is traditionally used in Western herbal medicine (WHM) as a gentle calming herb for sleep. It’s often chosen when sleep is affected by restlessness, nervous tension or when the body has trouble settling down.

Pioneer of evidence-based herbal medicine, Rudolf Weiss says the herb is a gentle aid to “establish equilibrium and it is not narcotic”, emphasising the absence of next-day grogginess, tolerance or dependence seen with other sedative medicines[2].

It is commonly used for people who feel[3]:

• Wired and overwhelmed
• On edge or restless
• Prone to light or unsettled sleep

The takeaway: Sleep isn’t something to win

Sleepmaxxing can be fun and it’s not all bad, but it’s good to remember the best approach isn’t about chasing the perfect stack of hacks. It’s focusing on the basics and supporting your body’s ability to unwind. So, why not try Herbs of Gold Magnesium Night Plus, a delicious powder with magnesium, Californian poppy and Passionflower.

Magnesium supports nervous system function and healthy stress response, while Passionflower and Californian poppy are traditionally used in WHM to help calm the mind and support refreshing sleep. If a powder is not your cup of tea, why not go for Herbs of Gold Magnesium Night Tablets – a convenient tablet with Magnesium, Passionflower and Californian Poppy.

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Always read the label and follow the directions for use.

[1] Australian Bureau of Statistics. (2015). Australian Health Survey: Usual Nutrient Intakes 2011-12. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release#essential-minerals

[2] Fisher, C. (2018). Materia Medica of Western Herbs. Aeon Books.

[3] ABC Herbalgram Website. (n.d.-b). https://www.herbalgram.org/resources/herbalgram/issues/141/table-of-contents/hg141-herbprofile-cali-poppy/