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From mouth tape to magnesium, social media is awash with tips on how to hack your sleep. This trend, known as 'sleepmaxxing', is part of the wider biohacking movement, which uses science and technology to optimise health and wellbeing.

This online interest in maximising sleep is influencing consumer behaviour too, with Benenden Health saying it had noticed a 100% year-on-year rise in searches for 'sleep tracking devices'. However, with so many new variations of sleep technology and growing conversations about sleep, Dr Cheryl Lythgoe, nurse consultant at Benenden Health, warns that fixating too much on your sleep can be counterproductive.

In fact, this can trigger anxiety and even orthosomnia, where an obsession with perfect rest is formed, causing insomnia.

How can tracking sleep be helpful for people?

Dr Lythgoe said: "Sleep tracking can be supportive if looked at from a positive angle, rather than one of frustration and self-deprecation. It can help us identify our sleep patterns, including when we fall asleep and how often we wake up.

"If we feel our sleep isn't making us feel well rested, sleep trackers help us to recognise any clear issues in our sleep cycle. This can help us make some discernible change in improving wellbeing.

"Besides highlighting areas where your sleep may be disrupted, tracking sleep can also be a natural encouragement for practising better sleep hygiene and consideration of our sleep environment."

How can monitoring sleep be detrimental?

Dr Lythgoe said: "If you're constantly tracking and paying attention to anything, it can cause feelings of anxiety. When we have a clear desire to focus on improving something, it can become obsessive to reach the 'ideal' sleep pattern and this then places additional pressure on people.

"There are numerous types of technology we can use to track our sleep, from apps to over-the-counter devices. These technologies will all naturally differ and it becomes difficult to establish what the most accurate methods of sleep tracking are.

"Therefore, people may be reliant on inaccurate technology and make decisions based on these inaccuracies. Trackable devices aren't always accurate for determining the quality of our sleep, as they usually focus on heart rate and movement. They can't tap into the part of the brain which can determine sleep quality."

What would you suggest people pay attention to when it comes to evaluating their sleep quality?

Dr Lythgoe said: "People need to listen to their bodies. Are they waking up feeling refreshed, or are they feeling exhausted most days? What is their energy, memory, and cognitive function like? The answers to these questions can usually indicate a person's sleep quality.

"If a person feels like they are getting a good night's sleep but still waking up feeling exhausted, seeking medical support or doing further research surrounding potential causes is essential. If you have a bed partner, asking them about their sleep and breathing patterns could help uncover sleeping issues like sleep apnoea.

"Asking yourself questions surrounding these factors, as opposed to relying on the metrics you're given through sleep technology, might be a better indication of how well-rested you are."

Should people be experiencing poor quality sleep, what would be your principal recommendations for adjustments they can implement or routines they can establish to enhance it?

Dr Lythgoe said: "This sits around people's sleep routines and being honest with themselves about things they could be doing that affect their sleep. Working on positive habits and lifestyle changes that can be stacked against each other will help improve sleep quality."

Dr Lythgoe's lifestyle adjustments you can implement to enhance sleep

Establish a consistent bedtime routine

Developing a routine that remains steady enables your body to transition into sleep mode. Whether it's a shower and a book, or watching a comfort show; predictable, calming prebedtime activities help signal the body that it's time to sleep, supporting better and more stable rest.

Steer clear of caffeine in the afternoon

If you desire steady energy levels, eliminating afternoon caffeine is among the most impactful adjustments you can implement. Even modest quantities of caffeine consumed later in the day can interfere with your sleep pattern.

Savour your daily coffee, but attempt to restrict your caffeine consumption during the afternoon. Furthermore, bear in mind that caffeine isn't exclusively found in coffee. Energy drinks, robust teas and even chocolate can subtly elevate your caffeine intake beyond what you might expect.

Steering clear of these during the afternoon and evening can produce a marked improvement in your sleep quality and general energy levels.

Cut down on alcohol consumption

Alcohol can interfere with your sleep pattern by diminishing REM sleep and increasing nocturnal awakenings. Drinking before retiring can also exacerbate snoring and sleep apnoea, as alcohol impacts your breathing.

If you drink frequently, it can prove advantageous to reduce your intake, particularly in the hours preceding bedtime. Moderating consumption during the evening provides your body with an improved opportunity to recuperate and can result in more restorative, undisturbed sleep.

Consume sleep-promoting foods before bed

If you're experiencing hunger close to bedtime, heed your body's signals and nourish it. Melatonin-enhancing foods, such as cherries, bananas and turkey, can assist in preparing you for quality sleep.

Nevertheless, certain foods can leave you feeling alert and unsettled. Cheese and preserved meats, for instance, contain naturally elevated levels of the amino acid tyramine, which can make us feel alert.