10 Soothing Rain Sounds For Your Best Sleep Ever

What is sleepmaxxing?

If you're confused about sleepmaxxing, you're not alone — it's really not a straightforward term. It reminds us of what Will Ferrell said in Blades of Glory: "No one knows what it means but it's provocative...gets the people going." However, it actually has a meaning, and Dr. Bindal succinctly breaks it down. "Sleepmaxxing is the art and science of optimizing one's sleep and achieving the best possible quality & quantity of sleep by addressing every factor that can disrupt sleep," he says. This can look like using ear plugs, sleep masks, establishing specific sleep rituals, or anything else that is soothing and helpful.

Mainly, if you actually want to maximize your sleep, then you need to focus on what you do before you go to bed. Unbeknownst to us at times, our bedtime habits can affect the kind of rest we get (or not) at night. Dr. Bindal says, "Optimal Sleep hygiene methodologies including limiting light and sound exposure to using the latest sleep gadgets so sleepmaxxing aims to enhance sleep quality to the fullest." Unfortunately this means our habit of binge watching shows or scrolling mindlessly on TikTok at night aren't helping us.

I mean, according to the American Academy of Sleep Medicine, 35% of those surveyed have their sleep interrupted by lights inside of their homes. That's just lights, sans repetitious social media sounds and compelling television plots. When you add those on top of it all...let's just say we really are not doing ourselves any favors.

How does getting the proper amount of rest aid in our overall wellbeing?

Now that you have a better idea of what sleepmaxxing is, we have to talk about why it matters. Dr. Bindal says getting the "proper amount of sleep" helps support" the following "various bodily functions" including, but not limited to:

• Brain health — Enhanced cognition in domains of learning, concentration and consolidating memory by promoting phenomenon of hippocampal plasticity
• Immune system function — A production of essential immune cells, better equipped to fighting off infections
• Hormone regulation — A regulation of mood and reduced stress and physical repair that promotes muscle recovery, tissue repair, and overall physical development

He further explains that hormone regulation eventually leads to "improved mood, concentration, energy levels, and reduced risk of chronic diseases like heart disease and diabetes."

Basically, the health benefits of slowing down and going to sleep outweigh what society often pushes — staying up later, longer and hustling at all hours of the day and night.

On average, how many hours of sleep are recommended?

How much rest are you truly getting at night? If you ask America's Health Rankings, 35% of adults are getting less than seven hours of sleep. Dr. Bindal says that while adults should sleep between seven and nine hours every night, and there are health risks for those who don't. "Research corroborates that adults who sleep less than seven hours a night may have more health issues than those who do," he explains. Johns Hopkins Medicinefound that sleep deprivation can lead to a "36% increased risk for colorectal cancer," propensity for developing type 2 diabetes, high blood pressure, and an overall lower immune system.

Saying "I'll sleep when I'm dead," may sound like a joke, but there's nothing funny about not letting your body get the rest it needs to function.

Should people with sleep difficulties try sleepmaxxing?

There are several reasons why your sleep could be negatively impacted right now. You may be dealing with insomnia due to stress, depression, or being a new parent. According to the American Psychological Association, 43% of people believe being stressed contributes to their lack of sleep. Furthermore, these same people have noticed their mood has shifted. The same reports shows that 45% of people who are getting less than the recommended hours of sleep have shared they feel on edge more than others while 52% have noticed they've been taking their frustrations out on those in their household.

Dr. Bindal agrees that sleepmaxxing can greatly benefit you if you're struggling because it can "enhance sleep quality to the fullest and emphasizes the importance of optimal sleep health."

How does sleepmaxxing benefit us?

Clearly, you need a certain amount of sleep to function properly and achieve all those goals you've so intentionally set recently (hello, October Theory!). That's where sleepmaxxing can come in. Dr. Bindal says, "Improved sleep quality can lead to enhanced mental clarity and emotional stability, making it easier to navigate daily challenges."

If you're planning to change a few habits, you're going to need all the strength and focus you can access because change isn't always easy — even if you welcome it! So when you're implementing these new nighttime routines, be sure to stick to them. Turn your phone on Do Not Disturb, avoid the itch to scroll socials, and make sure you're able to properly relax. It can make all the difference in the world!

How can we incorporate sleepmaxxing in our bedtime routines?

If you don't know how to make sleepmaxxing work for you, Dr. Bindal has great suggestions! "Key techniques include optimizing your sleep environment, establishing a consistent sleep schedule, and managing stress and anxiety," he suggests.

One of the key ways you can make sure your room will promote a good night's sleep is by "adjusting the temperature" or "practicing a relaxation exercises before bed," he says. While meditation and mindfulness may be relaxation exercises that take practice over time, choosing the correct temperature is an easy way to set yourself up for success. Everyone's different, but he truly believes your room should be between 65 and 69 degrees Fahrenheit, too.

As Dr. Bindal mentioned before, eliminating sources of light can also aid in the rest you get. Personally, I can't sleep with the TV or lights on anymore because I just know it interrupts my sleep. My room is usually pitch black when it's time to go to sleep — to the point my three-year-old knows what it means when I turn everything off.

Besides these things, Dr. Bindal encourages you to maintain "consistent sleep and wake times" along with a "balanced diet and regular physical activity." Whether that means you start making your own Cava bowls inspired by the blue zone diet or doing workouts at home, they can aid in helping your body repair itself which then promotes the sleep you need.

Can we become too hyper-focused on our quality of sleep?

As with anything, too much of something can have adverse affects which rules out any benefits. Though sleepmaxxing can be a good thing for you, becoming fixated on it is likely going to make you even more stressed. "One of the primary concerns with sleepmaxxing is the development of orthosomnia, a condition caused by an obsession with tracking sleep metrics, with devices or apps, which increases anxiety and can further disrupt sleep, called paradoxical insomnia," Dr. Bindal warns.

If you become too obsessed with tracking every little thing, he says all this will do is "disrupt sleep cycles and limit the efficacy of insomnia treatments." But, he has an idea of what you can do to lessen the chance that'll happen. "Instead of over-analyzing how much sleep you’re getting, it’s important to understand that insomnia is a common and treatable condition, by incorporating healthy sleep hygiene routines organically and focusing on addressing the root causes of insomnia symptoms," he shares.

How can we optimize our sleep without getting sucked into wellness trends?

Whether you want to call it sleepmaxxing or not, all you have to do is normalize the tips Dr. Bindal mentioned above. "Some of the ways can include established a consistent sleep schedule, creating a relaxing bedtime routine, managing light exposure, and limiting screen time before you want to go to sleep," he reiterates. Social media isn't going anywhere so don't let your FOMO convince you that potential scandals or tutorials are more important than getting seven to nine hours of sleep.

Also, don't forget to "maintain a comfortable sleep environment" while being aware of your "caffeine and alcohol intake throughout the day," Dr. Bindal points out. Something tells us that we're going to have to be intentional about breaking up with our daily coffee runs and desires to unwind with a nice glass of wine. But if it means we'll sleep better, we'll add that to our list of habits to change!

How does anxiety affect our nervous system?

No matter how many therapy sessions I've had, I can't always remember how anxiety affects our nervous system. Kelsey Thompson said, "Anxiety, much like trauma, causes the flight, fight or freeze response to be activated. Cortisol and adrenaline flood our system and cause our heart to race, breathing to speed up, muscle tension, energy is moved from the stomach to more needed areas — such as the muscle and heart — causing stomach issues such as IBS, constipation, stomach aches." It's clear that the list goes on and on.

Dr. Poffenroth further elaborated on the muscle tension that's often caused by anxiety. "Studies have shown that even when at rest, people with anxiety disorders constantly have more tense muscles. Constantly tense muscles can cause physical discomfort, which can make anxiety symptoms worse. The body's 'fight or flight' response is being repeatedly triggered, which is causing this tension." Unfortunately this leaves bodies in a constant state of believing it has to be ready to respond to threats.

So, what are the long-term effects of being in a state of 'fight or flight?' "Research suggests that long term this can lead to more chronic issues such as high blood pressure, insulin resistance, inflammation and chronic stomach issues," Thompson said.

Why does it feel like all of our anxious thoughts occur at night?

This leads to the looming big question — why does it feel like our minds race at night? Thompson said, "Often we are so distracted and so busy throughout the day that we are able to push away our anxious thoughts. In American culture we are so wired to do a million things each day, work, clean, cook, sometimes take care of children, that there is often not a lot of time to let ourselves process or thoughts and emotions."

It's one of the things I realized after becoming a mom. You'd think I'd be used to the impossible juggling act that comes with that, but I'm often reminded that no one is able to do everything. It's one of the reasons both Thompson and Dr. Poffenroth said our anxiety goes haywire at night.

Thompson said," When you aren’t distracted by tasks and you slow yourself down and lay in bed trying to get to sleep, you start processing through things, often this is when anxiety can flood in which makes it difficult to fall asleep or stay asleep if you wake up in the middle of the night."

What's the science behind it? "In low light, the brain's fear center, the amygdala, becomes more active. Studies suggest that there was a decrease in activation in the amygdala and an increase in functional activity in the dark. This increased susceptibility may result in a rise in thoughts that make one anxious," Dr. Poffenroth said.

This has everything to do with the survival tactics that kept our ancestors alive. "When it's dark outside, the brain is more sensitive to possible dangers, even when none exist. Even though it was originally necessary for survival, this evolutionary adaptation can now cause increased anxiety at night," Dr. Poffenroth continued.

What are signs that someone's mind is racing at night?

It's likely you're able to recognize when you're having anxious thoughts at night after the fact, but sometimes you're not always aware in the moment. According to Thompson, some of the thoughts you could be having are:

• Having spiraling thoughts and repeating them for prolonged periods of time
• Ruminating about the past, present or future,
• Thinking about what you may have said to someone that day
• Worrying about what people think of you,
• Worrying about the future or others

She said this could physically show up as you being unable to wind down or relax. "You may feel the need to continuously do something or even scroll on your phone as a distraction technique," she mentioned.

Guilty as charged.

To add to that, Dr. Poffenroth said your "inability to 'switch off'" your thoughts is the most common indicator that your anxiety is running the show at night.

"This cognitive hyperarousal can seriously obstruct one's capacity to go asleep and stay asleep through the night. The 'what if' scenarios or reflections on past events that frequently accompany the racing thoughts can lead to a vicious cycle of worry that can be challenging to break on one's own," she noted.

I've found that I don't experience bouts of insomnia like I used to, but there are nights where I wake up every few hours instead of sleeping soundly. If my anxiety spiral is really bad, I even have a series of weird dreams that wake me bolt out of bed to make sure I'm not fighting some terrible monster who has a personal vendetta against me.

Is there a way to stop the anxious spiral that happens when we're trying to get rest?

If you're trying to figure out if you'll ever learn how to stop anxious thoughts at night, know that you're not 'broken.' Just like in Inside Out 2, anxiety wants to keep us safe and will employ any tactic it can so we can plan for possible threats. To help your anxiety understand that you're not being harmed, Thompson suggested utilizing grounding techniques.

She said this can look like:

• Using guided meditation
• Listening to sleep sounds music
• Keeping your environment cold and dark for sleeping
• Burning energy before bed by going on evening walks, to the gym after dinner or taking hot baths for relaxation before bed
• Practicing mindfulness and learning challenging and cognitive restructuring skills from CBT (Cognitive Behavioral Therapy)

Dr. Poffenroth said, "Cognitive restructuring is an effective method to stop the anxious spiral that occurs when trying to sleep. This method is questioning and rephrasing nervous thoughts. The procedure entails recognizing negative thought patterns, assessing their veracity, and swapping them out for more realistic, balanced ideas."

This is another tool I use when I'm still a little anxious after choosing a grounding technique to focus on. It feels silly to ask yourself, "Is ______ true in this situation," but Dr. Poffenroth said it helps you reassess things so your perceived fear about something can eventually stop disrupting your sleep.

What's the worst thing someone with anxiety can do before going to bed?

Now that we know why we have anxious thought at night, it's time to discuss changing some of our nighttime habits. The first thing Thompson wants you to stop doing is relying on caffeine after 12 or 1 p.m. This sounds like punishment for those of us who love our midday coffee runs, but that extra caffeine may be causing more harm than good.

Also, she doesn't want you to scroll on social media or check your to-do list before going to bed. This is something my work bestie has advised me against doing, but I haven't quite tricked my mind into putting my phone down before going to sleep.

The last thing she says you should avoid doing is getting into a huge argument with someone that goes unresolved. "These are all things that will make it difficult to sleep if you have anxiety at night," Thompson said.

Additionally, Dr. Poffenroth wants you to leave your work emails in your inbox until the next day. "It can be extremely difficult to de-stress and go asleep after engaging in these activities because they raise stress levels and stimulate the sympathetic nervous system."

I know we like to trick ourselves into believing we can work ahead, but the work will always be there. I learned this the hard way when I thought it would be a good ideas to tackle five projects one night only to have more tasks to complete the following day. In addition to missing out on valuable sleep, I was even more anxious the next day.

Dr. Poffenroth said, "Taking up work-related topics right before bed can set off a chain reaction of ideas about outstanding work or impending difficulties, resulting in a restless night's sleep. Setting up a distinct boundary between work and play is essential for encouraging improved sleep hygiene and lowering anxiety."

What are helpful ways to induce a proper night's rest that's void of anxious thoughts?

Therapy is where I started learning how to be aware of my anxious thoughts and it's something Thompson recommends. She said you can also, "Use exercise as medicine, take hot baths at night for relaxation, and make sure you get morning sunlight because this helps with sleep issues." For more information about how to improve your sleep skills, she suggests you listen to the Huberman Labs podcast on sleep skills).

Other helpful things she believes you can do to avoid having anxious thoughts at night are:

• Journaling after dinner before you start your wind down routine
• Focusing on progressive muscle relaxation skills like yoga or stretching to get connected to your body and out of your mind
• Discussing medication options with your doctor (non addictive sleep medications can help)

Dr. Poffenroth also believes you should focus on your breathing. "Deep breathing exercises are a very powerful tool for helping you get a good night's sleep free from worrying thoughts (via Cleveland Clinic). The parasympathetic nervous system, which is in charge of the body's rest and digest processes, is triggered by deep breathing. This activation aids in mitigating the effects of the sympathetic nervous system, which is frequently hyperactive in anxious people."

She said some of the benefits of deep breathing are:

• Decreased blood pressure and heart rate
• An induced relaxed state that's optimal for having a good night's rest

"In addition to being a mindfulness exercise, this method helps to focus attention on the here and now rather than on worrying thoughts," she added.

Can anxious thoughts be completely avoided?

This is a question I've asked myself before, but Thompson has some news for anyone us who want to banish anxiety for good. "Anxious thoughts are a natural part of the human experience, but you can learn to manage them, get skilled at mindfulness and learn to not spiral or ruminate," she said.

Dr. Poffenroth actually advises against in trying to get rid of your anxious thoughts, too. "Attempting to repress them may make them worse. Because of the way the brain functions, thoughts become more present the more we attempt to suppress them," she says. "It's more important to recognize anxiety, accept it as a normal aspect of life, and develop healthy coping mechanisms."

The moment I accepted my anxiety instead of trying to douse lighter fluid on it is when I started making a breakthrough in therapy and my everyday life. It's silly, but I like to check in with my anxiety to see why it's on edge. This is a huge nod to the cognitive restructuring Dr. Poffenroth mentioned earlier.

What can someone tell themselves if they can't stop thinking about past or present situations at night?

I'm one of those people who writes everything down. I have a list of affirmations prayers I refer to when I'm feeling anxious

• Thoughts are just thoughts-you don’t need to give them meaning.
• Things to not always go according to plan--- and that is ok!
• You CAN change the way you think.
• Don’t feed your fears- avoidance makes things worse.
• Remember your strengths- they are so much stronger than your fears.
• Your physical health is entirely linked to your mental health.
• Managing your anxiety is a skill—you must practice it like any other skill.
• Everyone makes mistakes, failure is a part of life and is inevitable.
• Don’t take life too seriously.
• You deserve to be happy.
• Everything changes and ends, that is part of life --- change is uncomfortable but that’s how you grow.
• Pain is a part of life, suffering is optional.
• And will this matter 5 years from now? If yes, then ok. It's valid to spend some energy thinking about this. If not then it’s not worth being anxious about this.

Another phrase Dr. Poffenroth wants you to say to yourself when you're having anxious thoughts is, "I am safe in the present moment." She believes this can be a useful reminder if you're truly struggling with your thoughts at night.

"By anchoring attention in the present reality, this statement acts as a grounding technique, helping to divert attention from thoughts about the past or future that cause anxiety. This strategy is in line with mindfulness exercises, which have been demonstrated to be successful in easing the symptoms of anxiety," she shared.

By reminding yourself that you're safe in your bed, your thoughts won't have as much of a big impact on you like they usually do.

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