I know there’s so much talk about sleepmaxxing on social media that it can start to feel overwhelming, blue light blockers, sleep trackers, red light therapy, mouth taping, the list goes on. But the truth is, you don’t need a complicated routine to get better sleep. There are simple shifts that actually make a big difference. Here’s exactly how I approach sleepmaxxing in a way that feels doable, and not like another overwhelming wellness trend.
Mastering My Wind-Down Routine
Good sleep doesn’t start the moment your head hits the pillow. It starts with how you prepare your body and mind for rest. I created a wind-down routine that tells my body, “Hey girl, it’s time to chill.”
Dim the lights: Bright, overhead lighting signals to your brain that it’s still go-time. I switch to warm, low lighting in the evening.
Screens off at least 30 minutes before bed: I know, I know, scrolling on TikTok or Instagram before bed is tempting. But blue light messes with melatonin production, making it harder to fall asleep. [2]
Magnesium lotion: I love using Pure Bliss Magnesium Lotion on my feet and neck before bed, it helps me feel more relaxed and ready to drift off.
Optimizing My Sleep Environment
Your bedroom should be a sleep sanctuary. Here’s how I set mine up for the best rest:
Cool temperature: I keep my room around 65°F (18°C) because nothing ruins sleep like waking up sweaty.
Blackout curtains: Even the tiniest bit of light can mess with sleep quality. My blackout curtains keep my room pitch black.
White noise: I swear by white noise to drown out distractions and help me fall into a deep sleep.
Silk pillowcase & cozy bedding: Comfort matters! A silk pillowcase (great for skin + hair) and soft, breathable sheets.
Sleep-Enhancing Habits
Consistent sleep schedule: I go to bed and wake up at the same time every day (yes, even on weekends). This helps regulate my internal clock. [3]
Caffeine curfew: No caffeine after 2 PM! I used to be that girl drinking iced coffee at 5 PM wondering why I couldn’t sleep.
Light exposure in the morning: Getting natural sunlight first thing in the morning helps regulate my circadian rhythm. [4]
Vagal toning before bed: This is a game-changer. My Beat the Burnout course has simple vagal toning exercises that help my nervous system shift into rest mode so I can sleep deeper.
Red Light Therapy for Sleep
Okay, I know red light therapy is usually talked about for skincare, but it’s amazing for sleep too. I use a red light device before bed, and it helps my body wind down so much faster. Red light is believed to support melatonin production and promote relaxation. [5]
Some of my favorite red light products:
What I Avoid Before Bed
Heavy meals too close to bedtime: I try to eat at least 2-3 hours before bed to give my digestion time to chill.
Alcohol: It might make you sleepy, but it actually disrupts deep sleep cycles. [6]
Stressful conversations or emails: Nothing good comes from checking work emails at 10 PM, trust me.
Final Thoughts
Sleepmaxxing isn’t about being perfect, it’s about finding what works for you and making small adjustments that help you wake up feeling alive instead of exhausted. Whether it’s adjusting your bedroom setup, trying red light therapy, or adding vagal toning to your wind-down routine, little changes add up!
And if you’re ready to take your nervous system regulation (and sleep) to the next level, Beat the Burnout has guided exercises to help you before bed or throughout your day. Because let’s be real, who doesn’t want to wake up actually feeling rested for once?