Have you heard of sleepmaxxing? Until recently, I hadn’t. It’s a TikTok trend focused on optimizing sleep, and some of its recommendations amused me—like eating kiwis before bed. But as I put on my coaching hat, I started to see value in the underlying concept: awareness.
With National Sleep Awareness Week upon us, it’s a good time to revisit what we already know about sleep and remind ourselves to prioritize it whenever possible. As physicians, our demanding schedules may not always allow for ideal sleep habits, but we can still maximize existing opportunities.
Some common sleepmaxxing strategies include:
- Taping your mouth shut while sleeping (I am going to get a dental appliance first.) 🎯
- Avoiding drinks two hours before bedtime 🚫
- Keeping the bedroom cool and dark ✅
- Using a white noise machine ✅
- Not setting a morning alarm 🚫
- Showering one hour before bed 🚫
- Eliminating caffeine ✅
- Eating kiwis before bed 🚫
- Taking magnesium and melatonin 🚫
- Using weighted blankets 🚫
- Getting 30 minutes of sunlight daily 🎯
- Meditating for 30 minutes each day 🎯
Some of these may work for us physicians, while others may not. The reality is that our schedules and responsibilities as physicians make great sleep hygiene challenging. But what we can do is maximize any opportunity for better rest. Whether that means focusing on consistency, improving sleep quality, or simply recognizing the value of rest, small adjustments can make a big difference.
For those of us who can’t maintain a regular sleep schedule, we can still establish a routine for whenever we get the chance to rest. Incorporating mindfulness or meditation practices can create a better mental state for falling asleep.
Counting sheep doesn’t work for me, but finding a calming habit that does can lead to more restful sleep. I recently added the white noise machine. Reflecting on what to add or subtract next. How about you?
More info on Sleep hygiene: Simple practices for better rest
So, consider this a gentle nudge—not new information, but a reminder. Let’s be intentional about our sleep when we can. Even in the busiest seasons of our careers, we owe it to ourselves to rest well and show up as our best selves for our patients, our teams, and our own well-being.