As the festive season approaches, Britons are desperately seeking the perfect night's sleep, but their efforts might be doing more harm than good. The latest wellness craze, dubbed 'sleepmaxxing', has seen people investing in an arsenal of sleep aids including supplements, tracking devices, scented sprays, weighted blankets, and even mouth tape in pursuit of the ideal slumber.
The Sleepmaxxing Paradox
What began as social media trend has exploded into real-life obsession, with many Britons now fixated on optimising every aspect of their sleep. However, recent survey data reveals a troubling consequence: a quarter of people who practice sleepmaxxing report increased anxiety around bedtime. The very pursuit of perfect sleep is preventing them from achieving meaningful rest.
Adrian Zacher, CEO of the British Society of Pharmacy Sleep Services, emphasises the seriousness of sleep problems. "It is more than just sleeping well to feel bright and sharp the next day," he says. "A sleep problem can affect quality of life."
The Health Risks of Poor Sleep
The consequences extend far beyond daytime fatigue. Research has consistently linked insufficient sleep to increased risks of heart disease, type 2 diabetes, and depression. A particularly alarming study from Swedish researchers in March found that sleeping for less than four-and-a-half hours for just three consecutive nights can cause permanent damage to your heart, elevating cardiovascular disease risk.
Mr Zacher also dispels a common misconception: "There is also a myth that you can catch up on your bad habits at the weekend and that will reduce the risk, but that is not the case. The key is consistency."
Expert-Approved Sleep Solutions
Instead of complicated gadgets and routines, sleep specialists advocate for simple, consistent habits that can help achieve the NHS-recommended eight hours of quality sleep.
Master Your Body Clock
Maryanne Taylor, sleep consultant at The Sleep Works, stresses the importance of regularity. "One of the most effective ways to support a steady, reliable sleep pattern is keeping a consistent wake up time," she explains. "This anchors our body clock and maintains a regular rhythm, also supporting our energy, mood, focus, and motivation."
Recent research underscores the importance of bedtime timing. A study published this month in Frontiers medical journal discovered that people who regularly go to bed after midnight on weekdays have more than 60% higher risk of heart attack.
The Warm Shower Trick
Surprisingly, a warm shower before bed can significantly improve sleep quality. As Mr Zacher explains, "Having a warm shower or bath can help the body prepare for a good night's sleep. You don't want the water to be scalding, just warm, as your body cools this will help signal to the body that it is time for rest." This process kickstarts the body's natural cooling mechanism that occurs as we prepare for sleep.
Create a Phone-Free Sanctuary
While complete phone banishment might seem unrealistic, experts recommend establishing boundaries. "There are two issues with scrolling before bed – the blue light from the screen and the stimulation," says Ms Taylor. "Scrolling keeps the brain in an alert, reactive state which blocks the signals the brain needs to recognise when it is time to sleep."
She suggests starting with just 15 minutes of phone-free time before bed and gradually increasing this duration. Light engagement like listening to podcasts or music may actually help some people unwind and can be incorporated into a healthy sleep routine.
Start Your Sleep Routine in the Morning
The secret to better sleep might begin when you wake up. "Good sleep starts from when we wake up in the morning, not at bedtime," reveals Ms Taylor. "Most people focus on the night-time routine, but what we do during the day has a significant impact on how we sleep at night."
Morning habits that support better sleep include getting natural light exposure through a morning walk, which helps switch off melatonin, and eating breakfast to stabilise blood sugar levels after the night's fast.
By focusing on these simple, consistent habits rather than perfecting every aspect of sleep with gadgets and tracking, Britons can escape the sleepmaxxing trap and achieve genuinely restorative rest during the demanding festive season and beyond.
