Latest news with #RobertWoodJohnsonMedicalSchool
Yahoo
06-07-2025
- Health
- Yahoo
When arousal hurts: Women suffering rare genital disorder often go undiagnosed
Mandy Funk, 37, remembers when her body began to betray her. As a college junior, she began to have episodes in which her body would act as if it were aroused for no reason. Sometimes, she says, it felt like hot sauce had been slathered over her genital area. She had to give up tight-fitting clothes and horseback riding, her lifelong love. Often the pain was so intense that she couldn't sit down. Funk struggled for years to find a doctor who understood her symptoms. She eventually learned she had developed a condition called persistent genital arousal disorder (PGAD), which led to treatment. Funk, who, with her husband, owns an electrical contracting company in Goessel, Kansas, did eventually get her life, at least partly, back on track. She's especially happy she can ride horses again with her children, although she still sometimes experiences flare-ups. Funk is fortunate to have gotten a diagnosis and help, experts say. Many doctors are unaware of the disorder, although there is some growing research. The condition started to come to light only in 2001, when researchers at the Robert Wood Johnson Medical School in Piscataway, New Jersey, described the experiences of five women with bouts of arousal symptoms that seemed to arise out of nothing. In the report, published in the Journal of Sex and Marital Therapy, the authors, Sandra Leiblum and Sharon Nathan, identified the key feature of the disorder as 'persistent physiological arousal in the absence of conscious feelings of sexual desire.' The condition was initially called 'persistent sexual arousal syndrome,' but then 'sexual' was replaced with 'genital' because it really had nothing to do with sex, said Dr. Irwin Goldstein, a urologist and director of San Diego Sexual Medicine. Not long after the 2001 report, Leiblum, then a professor of psychiatry at the Robert Wood Johnson Medical School, concluded that psychology alone wouldn't explain all the symptoms the five women were experiencing. Leiblum began sending patients to Goldstein, who at the time was a specialist in sexual dysfunction at Boston University. It's estimated that 1% to 4% of women may have symptoms of the disorder, although incidence could be significantly higher, said Caroline Pukall, a professor of psychology at Queens University in Canada. Many women aren't comfortable discussing a topic they see as private, even with their doctors, she said. Another issue could be people's difficulty imagining arousal could be a bad thing. 'Maybe it's all the assumptions about how arousal is supposed to feel,' Pukall said. 'Most experience body and mind working together in a really pleasurable way. So they have no framework to understand this in.' Pukall said that may help explain why so few in the medical community are aware of PGAD, adding, 'Certainly, most primary care providers have not heard of it at all.' To raise awareness, Goldstein and other experts — including doctors who focus on sexual dysfunction, psychologists and physical therapists — formed a panel to share what they had learned about PGAD. In 2021, the panel published a report in the Journal of Sexual Medicine, offering a road map to determining possible causes and treatments for the 'extremely distressing sexual health condition,' which 'may be more prevalent than previously recognized,' the authors wrote. They noted that symptoms might first appear in the vaginal region, the pelvic area or the spinal cord. According to Goldstein and colleagues, diagnosis of PGAD, at a minimum, would require that a woman had: Persistent or recurrent, unwanted or intrusive, distressing sensations of genital arousal. Symptoms that had lasted for three or more months. Sensations that couldn't be associated with any sexual interest, thoughts or fantasies. Buzzing, tingling, burning, twitching, itching or pain, along with a sensation of arousal. While the sensations would most commonly be felt in the clitoris, they could also be felt in the vulva, the vagina, the urethra, the bladder and other locations in the vicinity of the pelvis. The 2021 report included findings from a small functional MRI study that analyzed brain scans of three women with PGAD and 12 healthy volunteers. The healthy volunteers were asked to think about sex while in the machine, and those with PGAD were scanned when they were feeling symptoms of the condition. The area of the brain that lit up when the healthy volunteers were thinking about sex, the paracentral lobule, also shone much more brightly when the women with PGAD were symptomatic. PGAD is primarily a problem of too much unwanted, unrelenting sensation going to the brain, Goldstein said. While the paracentral lobule has other functions, in the context of PGAD, it's a key sensory region of the brain involved in processing information from the urogenital areas, such as the clitoris, vulva and perineum; the pelvic organs, including the bladder, urethra, vagina, cervix and rectum; and the lower limbs, especially the toes, he said. More recently, a small study by German researchers using brain scans was published in Scientific Reports in February, with 26 patients diagnosed with PGAD and 26 healthy volunteers. Areas of the brain associated with the disorder were activated as expected, but the researchers said it was unclear whether specific symptoms were connected to the different pattern of brain activity. The findings gave potential areas of focus for future research, they wrote. Ultimately, the earlier scanning study may have been more telling. 'We know that irritated sensory nerves and nerve roots are associated with PGAD and excess brain activity in the paracentral lobule,' Goldstein said. But that's still not enough, he said. 'Nerve irritation or nerve root irritation can be caused by a variety of factors, including injuries, compression, infections and inflammation,' he said, adding that if the message from irritated nerves gets to the paracentral lobule, a woman might experience unwanted genital arousal. If doctors could better identify the exact pathway that led to unwanted arousal, more women could be helped, Goldstein said. 'That's our job as sex detectives,' he said. 'The good news is that we can now really help improve quality of life in about two-thirds of women.' In general, specialists will treat the underlying problem that triggered the disorder to see whether the arousals resolve. PGAD can result from many conditions that irritate the nerves, from back injuries to changes in dosing of certain antidepressants. Dr. Sharon Parish, a professor of clinical medicine at Weill Cornell Medical College, points to the first case she ever saw: that of a woman who had tripped at work and injured her hip a year earlier. By the time the patient was referred to Parish by her OB-GYN, she was struggling to find a position that didn't cause her pain. For Shari Stewart, 63, of Colorado Springs, Colorado, the bottom came when she went to a doctor for help with the pain she was experiencing. She had searched for her symptoms online for years and finally determined she must have PGAD. 'I told him I think I have PGAD,' Stewart remembered. 'I have all these symptoms, and before I could show him the list, he said, 'God, I wish my wife had that.' And then he chuckled.' Stewart doesn't think the doctor ever took her seriously. Even after the 2021 consensus report, a very small percentage of doctors know about the disorder, especially in primary care or internal medicine, Goldstein said. 'I estimate only about 5% to 10% of all providers are aware of PGAD.' Parish recommends that women who suspect they've developed PGAD search the International Society for the Study of Women's Sexual Health website for a list of providers who are familiar with the condition and can offer treatments. Knowing just what went wrong is what helped April Patterson, 45, get her life back. Patterson, a physical therapist from Los Angeles, started having pain during intercourse when she was 21. 'It was like sciatic pain,' she says. 'It would just shoot down my leg, during intercourse only.' Then the pain started to arise more often and in more places. 'Everything felt like it was tingling, burning, buzzing,' she said. After years of pain, one day, Patterson saw a flyer advertising a presentation on pelvic pain related to nerve issues. 'I thought, this is what I have,' she said. 'I need to go to this meeting.' That was when Patterson first heard Goldstein talk. After several X-rays and a brain scan, Patterson's symptoms and pain were traced to herniated discs in her lower spine. After she was treated with a nerve block, her pelvic symptoms were relieved. A spine surgeon repaired the damaged discs and widened the opening in the spinal canal where it was too narrow. The procedure completely fixed Patterson's PGAD and most of her pain. The experience made Patterson more aware of how much women keep to themselves. In questionnaires, she now asks her patients about unwanted persistent arousal, as well as pelvic pain and other related symptoms. 'And then we can get into the conversation,' she said. This article was originally published on
NBC News
06-07-2025
- Health
- NBC News
When arousal hurts: Women suffering rare genital disorder often go undiagnosed
Mandy Funk, 37, remembers when her body began to betray her. As a college junior, she began to have episodes in which her body would act as if it were aroused for no reason. Sometimes, she says, it felt like hot sauce had been slathered over her genital area. She had to give up tight-fitting clothes and horseback riding, her lifelong love. Often the pain was so intense that she couldn't sit down. Funk struggled for years to find a doctor who understood her symptoms. She eventually learned she had developed a condition called persistent genital arousal disorder (PGAD), which led to treatment. Funk, who, with her husband, owns an electrical contracting company in Goessel, Kansas, did eventually get her life, at least partly, back on track. She's especially happy she can ride horses again with her children, although she still sometimes experiences flare-ups. Funk is fortunate to have gotten a diagnosis and help, experts say. Many doctors are unaware of the disorder, although there is some growing research. The condition started to come to light only in 2001, when researchers at the Robert Wood Johnson Medical School in Piscataway, New Jersey, described the experiences of five women with bouts of arousal symptoms that seemed to arise out of nothing. In the report, published in the Journal of Sex and Marital Therapy, the authors, Sandra Leiblum and Sharon Nathan, identified the key feature of the disorder as 'persistent physiological arousal in the absence of conscious feelings of sexual desire.' The condition was initially called 'persistent sexual arousal syndrome,' but then 'sexual' was replaced with 'genital' because it really had nothing to do with sex, said Dr. Irwin Goldstein, a urologist and director of San Diego Sexual Medicine. Not long after the 2001 report, Leiblum, then a professor of psychiatry at the Robert Wood Johnson Medical School, concluded that psychology alone wouldn't explain all the symptoms the five women were experiencing. Leiblum began sending patients to Goldstein, who at the time was a specialist in sexual dysfunction at Boston University. It's estimated that 1% to 4% of women may have symptoms of the disorder, although incidence could be significantly higher, said Caroline Pukall, a professor of psychology at Queens University in Canada. Many women aren't comfortable discussing a topic they see as private, even with their doctors, she said. Another issue could be people's difficulty imagining arousal could be a bad thing. 'Maybe it's all the assumptions about how arousal is supposed to feel,' Pukall said. 'Most experience body and mind working together in a really pleasurable way. So they have no framework to understand this in.' Pukall said that may help explain why so few in the medical community are aware of PGAD, adding, 'Certainly, most primary care providers have not heard of it at all.' To raise awareness, Goldstein and other experts — including doctors who focus on sexual dysfunction, psychologists and physical therapists — formed a panel to share what they had learned about PGAD. In 2021, the panel published a report in the Journal of Sexual Medicine, offering a road map to determining possible causes and treatments for the 'extremely distressing sexual health condition,' which 'may be more prevalent than previously recognized,' the authors wrote. They noted that symptoms might first appear in the vaginal region, the pelvic area or the spinal cord. According to Goldstein and colleagues, diagnosis of PGAD, at a minimum, would require that a woman had: Persistent or recurrent, unwanted or intrusive, distressing sensations of genital arousal. Symptoms that had lasted for three or more months. Sensations that couldn't be associated with any sexual interest, thoughts or fantasies. Buzzing, tingling, burning, twitching, itching or pain, along with a sensation of arousal. While the sensations would most commonly be felt in the clitoris, they could also be felt in the vulva, the vagina, the urethra, the bladder and other locations in the vicinity of the pelvis. The 2021 report included findings from a small functional MRI study that analyzed brain scans of three women with PGAD and 12 healthy volunteers. The healthy volunteers were asked to think about sex while in the machine, and those with PGAD were scanned when they were feeling symptoms of the condition. The area of the brain that lit up when the healthy volunteers were thinking about sex, the paracentral lobule, also shone much more brightly when the women with PGAD were symptomatic. PGAD is primarily a problem of too much unwanted, unrelenting sensation going to the brain, Goldstein said. While the paracentral lobule has other functions, in the context of PGAD, it's a key sensory region of the brain involved in processing information from the urogenital areas, such as the clitoris, vulva and perineum; the pelvic organs, including the bladder, urethra, vagina, cervix and rectum; and the lower limbs, especially the toes, he said. More recently, a small study by German researchers using brain scans was published in Scientific Reports in February, with 26 patients diagnosed with PGAD and 26 healthy volunteers. Areas of the brain associated with the disorder were activated as expected, but the researchers said it was unclear whether specific symptoms were connected to the different pattern of brain activity. The findings gave potential areas of focus for future research, they wrote. Ultimately, the earlier scanning study may have been more telling. 'We know that irritated sensory nerves and nerve roots are associated with PGAD and excess brain activity in the paracentral lobule,' Goldstein said. But that's still not enough, he said. 'Nerve irritation or nerve root irritation can be caused by a variety of factors, including injuries, compression, infections and inflammation,' he said, adding that if the message from irritated nerves gets to the paracentral lobule, a woman might experience unwanted genital arousal. If doctors could better identify the exact pathway that led to unwanted arousal, more women could be helped, Goldstein said. 'That's our job as sex detectives,' he said. 'The good news is that we can now really help improve quality of life in about two-thirds of women.' In general, specialists will treat the underlying problem that triggered the disorder to see whether the arousals resolve. What causes the disorder? PGAD can result from many conditions that irritate the nerves, from back injuries to changes in dosing of certain antidepressants. Dr. Sharon Parish, a professor of clinical medicine at Weill Cornell Medical College, points to the first case she ever saw: that of a woman who had tripped at work and injured her hip a year earlier. By the time the patient was referred to Parish by her OB-GYN, she was struggling to find a position that didn't cause her pain. For Shari Stewart, 63, of Colorado Springs, Colorado, the bottom came when she went to a doctor for help with the pain she was experiencing. She had searched for her symptoms online for years and finally determined she must have PGAD. 'I told him I think I have PGAD,' Stewart remembered. 'I have all these symptoms, and before I could show him the list, he said, 'God, I wish my wife had that.' And then he chuckled.' Stewart doesn't think the doctor ever took her seriously. Even after the 2021 consensus report, a very small percentage of doctors know about the disorder, especially in primary care or internal medicine, Goldstein said. 'I estimate only about 5% to 10% of all providers are aware of PGAD.' Parish recommends that women who suspect they've developed PGAD search the International Society for the Study of Women's Sexual Health website for a list of providers who are familiar with the condition and can offer treatments. Knowing just what went wrong is what helped April Patterson, 45, get her life back. Patterson, a physical therapist from Los Angeles, started having pain during intercourse when she was 21. 'It was like sciatic pain,' she says. 'It would just shoot down my leg, during intercourse only.' Then the pain started to arise more often and in more places. 'Everything felt like it was tingling, burning, buzzing,' she said. After years of pain, one day, Patterson saw a flyer advertising a presentation on pelvic pain related to nerve issues. 'I thought, this is what I have,' she said. 'I need to go to this meeting.' That was when Patterson first heard Goldstein talk. After several X-rays and a brain scan, Patterson's symptoms and pain were traced to herniated discs in her lower spine. After she was treated with a nerve block, her pelvic symptoms were relieved. A spine surgeon repaired the damaged discs and widened the opening in the spinal canal where it was too narrow. The procedure completely fixed Patterson's PGAD and most of her pain. The experience made Patterson more aware of how much women keep to themselves. In questionnaires, she now asks her patients about unwanted persistent arousal, as well as pelvic pain and other related symptoms. 'And then we can get into the conversation,' she said.
Globe and Mail
04-04-2025
- Health
- Globe and Mail
Dr. James Morales Launches Grant for Medicine and Biosciences to Support Future Leaders in Healthcare Innovation
Howell, NJ - The Dr. James Morales Grant for Medicine and Biosciences is now open for applications, offering a $1,000 award to an outstanding undergraduate student pursuing a career in medicine or biosciences. Established by Dr. James Morales, a dedicated physician and entrepreneur in the healthcare field, this grant aims to recognize and support students who demonstrate academic excellence and a strong commitment to advancing medical and scientific innovation. The grant is designed for undergraduate students enrolled in accredited colleges or universities within the United States. Applicants must showcase a clear passion for medicine or biosciences through their academic coursework, volunteer activities, or extracurricular involvement. A minimum GPA requirement applies, and students must be U.S. citizens or permanent residents to be eligible. Encouraging Innovation in Medicine and Biosciences A key component of the Dr. James Morales Grant for Medicine and Biosciences is the thought-provoking essay prompt. Applicants are encouraged to identify a significant challenge within medicine or biosciences and propose an innovative solution that could transform patient care or scientific advancement. This opportunity allows students to demonstrate their creativity, scientific knowledge, and vision for the future of healthcare. Dr. James Morales, known for his extensive career spanning family medicine, sports medicine, and wellness services, has dedicated his professional life to improving patient care. With years of experience as the founder of multiple healthcare organizations, Dr. James Morales understands the critical need for forward-thinking professionals in the medical and bioscience fields. Through this grant, he seeks to encourage and support students who aspire to make a meaningful impact in these areas. Application Process and Deadline Students interested in applying for the Dr. James Morales Grant for Medicine and Biosciences must submit their applications electronically. The application process includes an essay response to the given prompt, along with academic transcripts to verify eligibility. There is no application fee required. The winning applicant will be chosen based on the strength of their essay, academic achievements, and demonstrated commitment to the medical and biosciences fields. The selected student will receive a one-time $1,000 award to support their educational journey. About Dr. James Morales Dr. James Morales has built a distinguished career in medicine, with expertise in multiple specializations, including family medicine and sports medicine. A graduate of the University of Michigan and Robert Wood Johnson Medical School, Dr. James Morales has continuously worked to advance patient care through both clinical practice and entrepreneurship. As the founder of VIP Wellness LLC and Ultimate Medical LLC, he remains committed to personalized healthcare solutions and medical innovation. By launching the Dr. James Morales Grant for Medicine and Biosciences, Dr. James Morales aims to inspire and assist the next generation of healthcare professionals who will shape the future of medicine and biosciences. For more information on the grant and how to apply, visit Media Contact Company Name: Dr. James Morales Grant Contact Person: Dr. James Morales Email: Send Email City: Howell State: New Jersey Country: United States Website:
CNN
09-03-2025
- Health
- CNN
‘Sleepmaxxing': The pros and cons of the trend
Did you remember to wear your red-light glasses, eat two kiwi fruit, take your supplements, insert your nostril expanders and make sure your room is completely dark before heading to bed? Forget the simple bedtime routine of brushing your teeth, washing your face and putting on pajamas. Now people in search of the perfect sleep routine are adding steps that can include supplements, specific foods, certain apps and other devices, and a layered beauty routine. For some, these practices are part of a regimen called 'sleepmaxxing,' a collection of activities, products or 'hacks' used simultaneously to optimize sleep quality and quantity, said Dr. Anita Shelgikar, director of the sleep medicine fellowship and clinical professor of neurology at the University of Michigan in Ann Arbor, via email. While sleepmaxxing's origin hasn't been attributed to a single source, it has become popular among TikTok users trying to improve their sleep. Videos tagged '#sleepmaxxing' have amassed hundreds of thousands of views. 'In the past, it was thought that sleep wasn't important,' said Dr. Jag Sunderram, professor of medicine at the Robert Wood Johnson Medical School at Rutgers University in New Brunswick, New Jersey. People would say, ''Oh, I get very little sleep, and I get away with that because I need to be able to function and do a lot.'' 'I think the trend towards understanding that sleep is actually really important, the reason sleep is important and actually focusing on sleep is a good thing,' Sunderram added. But some of the tips and tricks involved in sleepmaxxing may be questionable at best and harmful at worst. Here's what experts say you should be wary of and what actually works. Some sleepmaxxing tips are evidence-based Many of the practices included in sleepmaxxing focus on basic habits that experts have long touted as the holy grail for sleep health. Those tried-and-true tactics include sleeping in a cool, dark and quiet room; limiting screen time and exposure to bright lights before bed; not drinking alcohol or caffeine in the several hours before bed; and having a regular bedtime and wake time, experts said. The cool temperature — which should be anywhere between 60 and 67 degrees Fahrenheit (between 15.6 and 19.4 degrees Celsius) — is conducive to the natural cooldown your body does to prepare you for sleep, experts said. Blue light from screens and other sources can keep your brain awake and interfere with the production of melatonin, the sleep hormone. And alcohol can cause restless sleep throughout the night. Having a regular bedtime helps your body know when it's time for shut-eye, making falling asleep easier, experts said. Other hacks may or may not work Many sleepmaxxers turn to sleep tracking apps, which can be helpful for monitoring the various factors that support or harm your rest, experts said. But users should be careful to not get obsessed with constantly checking the app and letting its feedback negatively influence your perspective on your upcoming sleep before it happens, said Dr. Rafael Pelayo, a clinical professor in the sleep medicine division at Stanford University. Whether some apps are accurate enough in reflecting what's truly happening during your sleep is also questionable, Sunderram said. Some people are also fans of weighted blankets, and there is some evidence supporting their use for improved sleep and feeling more rested while awake, experts said. Weighted blankets can be reassuring for people who like feeling cocooned while sleeping, Pelayo said. That pressure may even lead the body to secrete a little extra oxytocin, the love hormone humans produce when cuddling. Feeling relaxed reduces the stress hormone cortisol, which can interrupt sleep. Red light exposure is another staple in some sleepmaxxing routines, but only a few studies have found an association with improved sleep and serum melatonin levels. Others discovered red light still induced alertness during sleep, and the light's lesser tendency to suppress melatonin when compared with blue light has likely been conflated with improving sleep, experts told CNN in a previous story. Do you need supplements or snacks? Taking supplements is also common in sleepmaxxing, particularly using melatonin and magnesium. But for most people it's not necessary, and consistently taking these supplements to alleviate issues with falling asleep could be masking a sleep disorder in need of assessment by a professional, experts said. Additionally, 'some medical conditions can worsen with magnesium supplement use,' Shelgikar said. Another thing some sleepmaxxers are consuming is one or two kiwi before bed. It turns out that 'kiwis have antioxidants and serotonin precursors, which some studies suggest may support sleep,' Shelgikar said. Some hacks can cover up serious sleep issues Some sleepmaxxers have also turned to mouth taping to stop mouth breathing, which has been linked with snoring, thirst, dry mouth, bad breath and over time, gum disease and malocclusion, a condition in which the upper and lower teeth don't align. But experts have criticized the TikTok trend as dangerous, especially for those with obstructive sleep apnea, a complete or partial collapse of the airway. Mouth taping can also cause soft tissue damage. Some sleepmaxxers are also using nostril expanders, which can be helpful for those experiencing chronic nasal congestion or snoring, Sunderram said. But 'if someone feels that difficulty with nasal breathing is impacting their sleep, they should talk with their healthcare professional,' Shelgikar said via email. A complicated nighttime routine can be OK Some of the sleepmaxxing fanfare has more to do with looking good rather than sleeping well — some TikTokers have filmed themselves applying multilayered beauty routines to their face and hair before bed, then doing a 'morning shed' of all the products upon waking. 'Different people will find different winddown approaches to be beneficial,' Shelgikar said via email. 'The key is having a consistent routine and consistent sleep-wake schedule, as these approaches can help with obtaining restful sleep.' But sleep should not be a 'high-pressure chore' 'Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore,' Shelgikar said. 'For some individuals, being overly attentive to sleep optimization and sleep patterns every night can increase stress and worsen sleep over time.' Some people can even develop orthosomnia, an unhealthy obsession with achieving perfect sleep. If you've been consistently practicing proper sleep health habits but are still having trouble getting an appropriate quantity or quality of sleep, talk with your doctor or a sleep specialist who can help treat your problem, experts said.
CNN
09-03-2025
- Health
- CNN
‘Sleepmaxxing': The pros and cons of the trend
Did you remember to wear your red-light glasses, eat two kiwi fruit, take your supplements, insert your nostril expanders and make sure your room is completely dark before heading to bed? Forget the simple bedtime routine of brushing your teeth, washing your face and putting on pajamas. Now people in search of the perfect sleep routine are adding steps that can include supplements, specific foods, certain apps and other devices, and a layered beauty routine. For some, these practices are part of a regimen called 'sleepmaxxing,' a collection of activities, products or 'hacks' used simultaneously to optimize sleep quality and quantity, said Dr. Anita Shelgikar, director of the sleep medicine fellowship and clinical professor of neurology at the University of Michigan in Ann Arbor, via email. While sleepmaxxing's origin hasn't been attributed to a single source, it has become popular among TikTok users trying to improve their sleep. Videos tagged '#sleepmaxxing' have amassed hundreds of thousands of views. 'In the past, it was thought that sleep wasn't important,' said Dr. Jag Sunderram, professor of medicine at the Robert Wood Johnson Medical School at Rutgers University in New Brunswick, New Jersey. People would say, ''Oh, I get very little sleep, and I get away with that because I need to be able to function and do a lot.'' 'I think the trend towards understanding that sleep is actually really important, the reason sleep is important and actually focusing on sleep is a good thing,' Sunderram added. But some of the tips and tricks involved in sleepmaxxing may be questionable at best and harmful at worst. Here's what experts say you should be wary of and what actually works. Some sleepmaxxing tips are evidence-based Many of the practices included in sleepmaxxing focus on basic habits that experts have long touted as the holy grail for sleep health. Those tried-and-true tactics include sleeping in a cool, dark and quiet room; limiting screen time and exposure to bright lights before bed; not drinking alcohol or caffeine in the several hours before bed; and having a regular bedtime and wake time, experts said. The cool temperature — which should be anywhere between 60 and 67 degrees Fahrenheit (between 15.6 and 19.4 degrees Celsius) — is conducive to the natural cooldown your body does to prepare you for sleep, experts said. Blue light from screens and other sources can keep your brain awake and interfere with the production of melatonin, the sleep hormone. And alcohol can cause restless sleep throughout the night. Having a regular bedtime helps your body know when it's time for shut-eye, making falling asleep easier, experts said. Other hacks may or may not work Many sleepmaxxers turn to sleep tracking apps, which can be helpful for monitoring the various factors that support or harm your rest, experts said. But users should be careful to not get obsessed with constantly checking the app and letting its feedback negatively influence your perspective on your upcoming sleep before it happens, said Dr. Rafael Pelayo, a clinical professor in the sleep medicine division at Stanford University. Whether some apps are accurate enough in reflecting what's truly happening during your sleep is also questionable, Sunderram said. Some people are also fans of weighted blankets, and there is some evidence supporting their use for improved sleep and feeling more rested while awake, experts said. Weighted blankets can be reassuring for people who like feeling cocooned while sleeping, Pelayo said. That pressure may even lead the body to secrete a little extra oxytocin, the love hormone humans produce when cuddling. Feeling relaxed reduces the stress hormone cortisol, which can interrupt sleep. Red light exposure is another staple in some sleepmaxxing routines, but only a few studies have found an association with improved sleep and serum melatonin levels. Others discovered red light still induced alertness during sleep, and the light's lesser tendency to suppress melatonin when compared with blue light has likely been conflated with improving sleep, experts told CNN in a previous story. Do you need supplements or snacks? Taking supplements is also common in sleepmaxxing, particularly using melatonin and magnesium. But for most people it's not necessary, and consistently taking these supplements to alleviate issues with falling asleep could be masking a sleep disorder in need of assessment by a professional, experts said. Additionally, 'some medical conditions can worsen with magnesium supplement use,' Shelgikar said. Another thing some sleepmaxxers are consuming is one or two kiwi before bed. It turns out that 'kiwis have antioxidants and serotonin precursors, which some studies suggest may support sleep,' Shelgikar said. Some hacks can cover up serious sleep issues Some sleepmaxxers have also turned to mouth taping to stop mouth breathing, which has been linked with snoring, thirst, dry mouth, bad breath and over time, gum disease and malocclusion, a condition in which the upper and lower teeth don't align. But experts have criticized the TikTok trend as dangerous, especially for those with obstructive sleep apnea, a complete or partial collapse of the airway. Mouth taping can also cause soft tissue damage. Some sleepmaxxers are also using nostril expanders, which can be helpful for those experiencing chronic nasal congestion or snoring, Sunderram said. But 'if someone feels that difficulty with nasal breathing is impacting their sleep, they should talk with their healthcare professional,' Shelgikar said via email. A complicated nighttime routine can be OK Some of the sleepmaxxing fanfare has more to do with looking good rather than sleeping well — some TikTokers have filmed themselves applying multilayered beauty routines to their face and hair before bed, then doing a 'morning shed' of all the products upon waking. 'Different people will find different winddown approaches to be beneficial,' Shelgikar said via email. 'The key is having a consistent routine and consistent sleep-wake schedule, as these approaches can help with obtaining restful sleep.' But sleep should not be a 'high-pressure chore' 'Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore,' Shelgikar said. 'For some individuals, being overly attentive to sleep optimization and sleep patterns every night can increase stress and worsen sleep over time.' Some people can even develop orthosomnia, an unhealthy obsession with achieving perfect sleep. If you've been consistently practicing proper sleep health habits but are still having trouble getting an appropriate quantity or quality of sleep, talk with your doctor or a sleep specialist who can help treat your problem, experts said.
