Top 7 Tips to Reduce Screen Time Before Bed for Better Sleep
Quick Summary: How Screens Disrupt Your Natural Sleep Rhythms A. Blue Light Delays Melatonin Screens emit short-wavelength blue light, which can interfere with melatonin, a
The term “sleepmaxxing” has emerged on social media to describe a set of practices intended to maximize sleep duration and quality. Essentially, it bundles together both sensible habits and more elaborate hacks: from dimming lights and measuring sleep stages to mouth taping and high-tech devices.
On one hand, it reflects a positive shift. People are paying more attention to sleep than they used to. On the other hand, experts caution that when the drive to perfect sleep becomes an obsession, the strategy may backfire.
In short, the goal is good. Wanting better sleep is smart. But the methods under the “sleepmaxxing” label aren’t all equally effective or safe.
What it involves: making your bedroom dark, cool, quiet, with minimal disruptions and consistent schedules. Many influencers in the “sleepmaxxing” space highlight things like blackout curtains, white noise machines, and rigid bed/wake times.
What the evidence says: These are among the best supported strategies for healthy sleep. The US CDC notes that getting adequate sleep and good sleep quality are key to physical health, mood, and memory. For example, being in a cool room helps your body shift into restful modes.
Practical takeaway: This is a safe starting point. Try dimming screens at least 30 minutes before bed, keep your room cool (around 60–67 °F / 15–19 °C), and establish a consistent bedtime and wake time. These changes alone often help more than elaborate gimmicks.
What it involves: Many “sleepmaxxing” posts push taking melatonin, magnesium, herbal teas, sleep-enhancing formulas, or “sleep drinks.” Some also advocate avoidance of caffeine or heavy meals near bedtime.
What the evidence says: Some of these tactics apply in certain cases. For example, melatonin can help with circadian rhythm issues like jet lag. Good sleep hygiene, such as avoiding caffeine late and eating light, is supported. But the broad claim that supplements help everyone sleep “perfectly” isn’t supported. For instance, experts point out that if you’re not deficient in magnesium, extra amounts may not meaningfully help.
Practical takeaway: If you’re thinking of using supplements or sleep-specific formulas, check in with your doctor, particularly if you have health conditions or are taking medications. Meanwhile, prioritize the foundational habits first.
Looking for gentle, non-habit-forming options?
Calm by Wellness offers science-backed sleep essentials like Melatonin Gummies, CBD + CBN Sleep Tincture, and Magnesium Lotion, all crafted with clean, calming ingredients. These can support your bedtime routine without adding stress.
👉 Explore Sleep Support Products
What it involves: Some social media-driven “sleepmaxxing” techniques include taping your mouth shut during sleep, using nasal dilators or strips, or forcing nose breathing in the belief it improves rest.
What the evidence says: According to sleep medicine experts, these techniques should be approached with caution. There’s limited scientific research to support mouth taping for the average sleeper, and it could be dangerous for people with undiagnosed breathing issues or sleep apnea risks.
Practical takeaway: Unless you’ve been assessed by a sleep specialist and advised on mouth breathing vs nasal breathing issues, this hack is best skipped. A basic rule: if you have trouble breathing overnight, snore heavily, wake gasping, or have known sleep apnea, address that medically first.
What it involves: Incorporating devices from sleep tracking rings and watches to smartphone apps, biometric pads, and room sensors to monitor every aspect of your sleep (time in bed, deep sleep stages, heart rate, breathing, etc.).
What the evidence says: While tracking can raise awareness of your sleep habits, experts warn it can create pressure and anxiety about “perfect sleep,” especially if the device’s accuracy is imperfect. Over-reliance on such metrics can contribute to a phenomenon called “orthosomnia” (when the pursuit of ideal sleep worsens sleep).
Practical takeaway: If you already use a wearable, fine. But treat the data as approximate, not definitive. Don’t let nightly scores or numbers stress you out. If you don’t track your sleep now, don’t feel you must adopt a device to “fix” your rest.
What it involves: Posts promoting that you must be asleep by a certain hour (say 10 pm), avoid any screen time after a set moment, take a pre-bed “shower one hour before,” or adopt heavy daily meditation just for sleep. These rituals are presented as “must-do” components of sleepmaxxing.
What the evidence says: Some coordination of bedtime, wake time, light exposure, and screen habits helps regulate circadian rhythm.. But promoting a universal “ideal bedtime” or very rigid ritual for everyone lacks strong research and can add pressure.
Practical takeaway: Find the bedtime and routine that fit your life and internal clock (your chronotype). Consistency matters more than rigidity. If you experiment with a ritual, see how it feels. But be willing to tweak if it becomes stressful or unrealistic.
What it involves: The heart of the problem with some “sleepmaxxing” culture is the idea that good sleep must be flawless, measurable, gadget-enhanced, and perfect every single night. Ironically, this can create worry about sleep, reduce spontaneity, and increase insomnia-like behaviors.
What the evidence says: Experts identify orthosomnia, an unhealthy preoccupation with “perfect sleep,” as a genuine risk. Some people who focus heavily on optimizing sleep end up sleeping worse because the pressure itself disrupts rest.
Practical takeaway: It’s great to prioritize good sleep, but it’s not helpful to treat every night like a critical mission. Accept that occasional imperfect nights happen, and that rest is more about consistency and recovery than perfection. The goal is “good enough” regularly, rather than “perfect” rarely.
What it involves: If, despite your best efforts, your sleep remains poor (long time to fall asleep, waking multiple times, daytime fatigue, loud snoring, pauses in breathing, etc), this likely points to a real sleep disorder or medical concern, not just subpar habits.
What the evidence says: According to the US National Heart, Lung and Blood Institute (NHLBI), inadequate sleep over time raises risk for high blood pressure, heart disease, obesity, impaired memory, and mood disturbances.
Practical takeaway: If you’re consistently experiencing sleep trouble, stop trying more “hacks” and consider speaking with a sleep specialist or physician. Good sleep hygiene helps most people, but it’s not a substitute for diagnosis and treatment when there’s a deeper issue.
Here’s a beginner-friendly list you can adopt this week, rooted in science and low risk:
The “sleepmaxxing” trend highlights a valuable message: sleep matters. But while it’s appealing to chase the ideal “perfect night” via gadgets, supplements, and complex rituals, the most reliable path to better rest lies in well-established habits like a consistent schedule, a restful environment, and a healthy bedtime routine. Over-optimizing or becoming fixated on metrics can do more harm than good. Start simple. Focus on what you can control. And if trouble persists, seek guidance. Your sleep doesn’t need to be flawless. It just needs to be reliable and restorative.
Be calm and sleep well!
Quick Summary: How Screens Disrupt Your Natural Sleep Rhythms A. Blue Light Delays Melatonin Screens emit short-wavelength blue light, which can interfere with melatonin, a
Quick summary: Top 10 Supplement Trends 2026 1. Plant-based protein supplements In 2026, one of the biggest spotlight categories is plant-based protein supplements. According to recent
Quick Summary Why Habits Matter for Happiness If you’ve ever wondered how to be happy in a more lasting way, not just on good days,
Quick Summary What Is a Sleep Profile When most people hear “sleep quality,” they think only of duration or whether they fall asleep easily. However,
Quick Summary Why Sleep Trends Matter We often think of sleep as passive. But in 2025, rest is becoming a priority in wellness. Thanks to
