Sleepmaxxing Solutions for People that Can’t Get to Sleep

Sleepmaxxing is trending on TikTok, and it’s all about prioritizing a good night’s sleep. Personally, I’ve always had a hard time getting and staying asleep.

Today’s blog post covers some of the things I’ve tried, from melatonin to the Chill Pill device, what worked and what didn’t. If you have trouble getting to sleep, maybe one of these things will work for you!

*I think it’s obvious, but I am not a doctor, just somebody who can’t get to sleep. It’s wise to check with your doctor before trying any supplements or drugs mentioned because you never know how it will affect you and how it might interact with something you are already taking.

Below are two lists of the things covered more in-depth in the blog post. Nothing was perfect or worked every time, but some things did work more than others.

Quick List of What Worked to Some Degree:

• Melatonin at larger doses
• Diphenhydramine HCI (Benadryl)
• A sound machine
• Progesterone (for women only)

Things That Didn’t Really Work for Sleep:

• Low dosage melatonin
• The Chill Pill device
• Weighted Blanket
• CBD

A More In-Depth Look at Things that Help Me Get to Sleep

Melatonin for Sleep

Melatonin is usually the #1 thing people will recommend, and it does work! However, the amount you need and how it works is different for everyone. Melatonin is a gentler approach, so if you want something to totally knock you out, this isn’t it.

These Natrol fast dissolve tablets are my favorite, because they taste good and I don’t need to chew them. I used to take melatonin gummies before bed, but I didn’t like sugar goo stuck in my teeth all night if I forgot to take them before I brushed.

These come in different strengths, and I tend to take about 15-20mg worth, and I honestly take it way too often. Like every night. Don’t take this as advice to do that. I’m just being honest about how I use it.

Melatonin is a hormone naturally produced by the pineal gland in the brain, playing a key role in regulating the body’s sleep-wake cycle. As evening approaches and light exposure decreases, melatonin levels rise, signaling to the body that it’s time to prepare for sleep.

For individuals struggling with insomnia, jet lag, or shift work sleep disturbances, melatonin supplements can be a helpful tool to realign their internal clock. These supplements are often used as a short-term solution to promote restful sleep and are available over the counter in various forms, including pills, gummies, and liquids. I prefer the fast dissolve tablets.

While melatonin is generally considered safe for short-term use, it’s important to approach it with care. Excessive or prolonged use may lead to side effects such as headaches, dizziness, or daytime grogginess. And although I have not had any of that, I have heard it does affect some people that way.

Additionally, melatonin may interact with certain medications, so it’s advisable to consult a healthcare provider before use, especially for those with existing medical conditions or who are pregnant.

A Sound Machine

A sound machine is a necessity! I cannot get to sleep without soothing white noise drowning out all the other little house noises. I have a favorite I got on Amazon years ago, that sounds like a real fan.

When I travel and can’t take my bulky sound machine with me, I use an app on my phone called White Noise. The noise for “sandstorm” is my favorite.

Diphenhydramine HCI (Benedryl)

Diphenhydramine HCI is an antihistamine commonly used to relieve symptoms of allergies, hay fever, and the common cold, such as runny nose, sneezing, itching, and watery eyes. Diphenhydramine HCI is the main ingredient in Benadryl and Unisom.

It is also widely known for its sedative properties, making it a popular ingredient in over-the-counter sleep aids and remedies for motion sickness.

Diphenhydramine works by blocking histamine, a natural substance produced by the body during allergic reactions. By inhibiting histamine’s activity, the drug reduces the effects of allergy symptoms and produces a calming effect on the nervous system, which can help with sleep. However, it may cause side effects like drowsiness, dry mouth, or dizziness, and is not intended for long-term use as a sleep aid.

You can get a big bottle of the generic drug on Amazon for a good price. This is the one I get: Sleep Aid.

I recommend only taking one of these at night. Anytime I’ve taken two, I had terrible sleep and woke up and couldn’t get back to sleep.

Progesterone

For women with hormonal imbalances, such as those in menopause, progesterone supplementation can help restore balance, potentially alleviating insomnia or disrupted sleep patterns. However, it’s important to consult a healthcare provider before starting progesterone therapy to ensure it’s appropriate for individual needs.

I take a small amount of progesterone in the evening and usually feel it making me a little sleepy about 30 min, later. Progesterone helps with sleep by acting on the brain to promote relaxation and a sense of calm, which can aid in falling and staying asleep.

It interacts with the gamma-aminobutyric acid (GABA) receptors in the brain, a key system involved in reducing neural activity and inducing a state of relaxation. This calming effect can make it easier to transition into restful sleep.

Additionally, progesterone plays a role in regulating the body’s internal clock and supporting a natural sleep-wake cycle. During certain phases of the menstrual cycle or pregnancy, elevated progesterone levels often coincide with increased feelings of sleepiness.

The Chill Pill for Insomnia

The Chill Pill is a sold as a “sleep aid device,” but it did not help me with my sleep issues. I found that the little zap in my hand mostly kept me awake. I did not use it long enough to get the long-term insomnia benefits and found it more effective for situational anxiety or panic attacks.

However, some people have found relief from it! it just didn’t work that way for me. You can read my full review of testing it out here: Review of the Chill Pill for Anxiety and Insomnia. (A new tab will open with a different blog)

Weighted Blanket

A weighted blanket can help improve sleep by providing deep pressure stimulation (DPS), a therapeutic technique that applies gentle, evenly distributed weight across the body.

This pressure supposedly mimics the sensation of a comforting hug, promoting the release of serotonin, a feel-good hormone that helps regulate mood and relaxation. Serotonin is also a precursor to melatonin (mentioned earlier), the hormone responsible for signaling sleep.

In addition to promoting relaxation, the consistent pressure from a weighted blanket can reduce nighttime anxiety and overactive thoughts, which are common barriers to sleep. By helping the body feel grounded and secure, a weighted blanket encourages deeper, more restful sleep, particularly for individuals with conditions like anxiety, ADHD, or sensory processing disorders.

While I thought the blanket felt nice and comforting, it did not help me get to sleep any faster. I tried it for a couple weeks and would usually end up pulling it off me halfway through the night. I sleep better by creating a cocoon of pillows.

I did not find the blanket helped to calm my thoughts. I felt like maybe I was too busy focusing on how heavy the blanket felt.

CBD for Sleep

CBD, or cannabidiol, may help improve sleep by interacting with the body’s endocannabinoid system, which plays a role in regulating functions such as mood, stress, and sleep. CBD is believed to influence receptors in this system, helping to reduce anxiety and promote relaxation, two common factors that interfere with restful sleep. By calming the mind and body, CBD can make it easier to fall asleep and stay asleep throughout the night.

Additionally, CBD may help address physical discomfort that disrupts sleep, such as chronic pain or inflammation. Unlike THC, the psychoactive compound in cannabis, CBD does not produce a “high,” making it a popular choice for those seeking natural sleep support without mind-altering effects.

I am a fan of CBD for many of its benefits, but I wouldn’t say it helps me get too sleep. It does help me relax, which leads to sleep, but it doesn’t make the sleep get here any faster. It’s more like a little helper, preparing a time to wind down and prepare to sleep.

More About Sleepmaxxing

Sleepmaxxing is a trend centered on prioritizing and optimizing sleep as a cornerstone of personal wellness and productivity. The term combines “sleep” with the idea of maximizing its quality and benefits. As people increasingly recognize the importance of good sleep for physical and mental health, sleepmaxxing has emerged as a lifestyle focus. Here’s what it’s all about:

Key Elements of Sleepmaxxing

1. Creating the Perfect Sleep Environment
   Sleepmaxxing enthusiasts emphasize curating an ideal sleeping space. This includes investing in high-quality mattresses, blackout curtains, temperature control, and even white noise machines or calming scents like lavender to enhance relaxation.
2. Embracing Sleep Hygiene
   This involves habits like maintaining a consistent sleep schedule, limiting screen time before bed, avoiding caffeine in the evening, and engaging in calming pre-sleep rituals such as meditation, journaling, or reading.
3. Tracking Sleep Patterns
   Many sleepmaxxing practitioners use wearable devices or apps to monitor their sleep quality. These tools provide insights into sleep duration, REM cycles, and disruptions, helping users make informed adjustments.
4. Incorporating Recovery into Wellness Routines
   Sleepmaxxing ties into the broader wellness movement by emphasizing the role of quality rest in recovery and performance. Athletes, entrepreneurs, and everyday individuals are prioritizing sleep as a non-negotiable part of their routines.
5. Exploring Sleep Aids
   Whether it’s melatonin, herbal teas, or weighted blankets, sleepmaxxing includes experimenting with tools and supplements that can promote better sleep—always balanced with a focus on natural solutions.

Why is Sleepmaxxing Popular?

In a world where hustle culture has long glorified sleepless nights, people are now shifting toward valuing balance and self-care. Research linking poor sleep to health issues like heart disease, obesity, and mental health challenges has also raised awareness. Sleepmaxxing resonates because it allows people to take a proactive approach to their well-being, offering tangible ways to improve their energy, mood, and overall quality of life.

The Social Media Angle

Sleepmaxxing has gained traction on platforms like TikTok and Instagram, where users share tips, bedtime routines, and dreamy sleep setups under hashtags like #SleepGoals and #SleepOptimization. This community element has made sleepmaxxing both aspirational and accessible to a wide audience.

In short, sleepmaxxing is more than a trend—it’s a movement encouraging us to rest well and live better.

Conclusion: Getting to Sleep is Hard!

One of the biggest hurdles I have to getting to sleep is making my brain be quiet, so the first thing I do at night is turn my sound machine on. I might also have a few CBD gummy bears to get the relaxed mood started.

Next, I take my progesterone pill and settle into bed to read on my Kindle. I prefer to read something interesting but not good enough to keep me up all night. (it happens!)

Then I pop a couple of dissolving melatonin pills and wait for the first signs of sleepiness.

And if that doesn’t work? Then comes the generic Benadryl. Just one of those though, which is half the regular dose. A full dose actually makes my sleep worse.

And even if I don’t feel it, after about 30 minutes I lie down, close my eyes and just start repeating sleep over and over in my head so it’s the only thing I can focus on. Any time another thought comes in my head I replace it with “sleeeeep, sleeeeep, sleeeeeeeep.”

And then I will usually fall asleep or give up after an hour and read more.

If you have found something that works for you, please share it in the comments! I’m always interested to hear what’s worth a try.