Sleep is essential for maintaining good health – both physical and mental and one of the reasons I compiled this list of 10 Effective Products to Improve your Sleep now.
Sadly, given today’s way of living and the long hours, most of us spend in front of screens, sleep disturbances are unfortunately common.
Make no mistake – sleep troubles are no coincidence. There’s usually an underlying issue like nutrient deficiencies, hormonal imbalances, mental health problems, etc.
I’m a firm believer that, in most cases, some simple lifestyle changes can make a huge difference to our sleep quality.
If you (or a loved one) need some extra help, the products underneath can help you to normalize your sleeping patterns naturally without any medication.
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10 Effective Products to Improve your Sleep Now
1. Light Therapy Alarm Clock| 2. Lavender Pillow Spray| 3. Weighted blanket| 4. White noise machine| 5. Air Humidifier| 6. Blue Light Glasses| 7. Sleep Mask| 8. Dodow Sleep Aid Device| 9. Calming Bath Salts| 10. Fitness/Sleep Tracker
Sunrise & Sunset light simulating alarm clock
Waking up early on a dark and cold winter morning can be seriously miserable.
Our internal clock uses visual cues like light and darkness to keep itself synchronized to a 24-hour cycle.
Due to the low amount of daylight we get in winter, it’s easy to throw off your circadian rhythm.
When this happens, we are more prone to feeling lethargic, having a poor mood, being unusually sleepy throughout the day, and suffering from insomnia.
Some people are less affected by the winter blues, while others suffer from SAD (seasonal affective disorder), which can seriously disrupt their day-to-day life.
To combat these negative effects, try to maximize your exposure to daylight – sit next to a window when inside, go for walks and spend time outside.
Even better – combine that with increasing your activity levels.
If that’s not always possible, a light therapy alarm clock can be of great help to make the early winter mornings much more pleasant.
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The SmartSleep range of alarm clocks from Philips wakes you up by gradually increasing the brightness of the sunrise-mimicking light.
The claim is that waking up like this helps to regulate your sleep-wake cycle and alleviate the negative effects of SAD.
On top of that, the SmartSleep Sleep and Wake Up Light Therapy clocks can successfully mimic the sunset light and color to aid you with falling asleep at night.
An additional bonus is a range of calming noises the device can play for you, such as ocean waves or birds chirping.
They became quite popular in recent years, and I see more and more people raving about them.
Pillow Spray
Another insanely popular and hyped-up product is the ThisWorks Deep Sleep Pillow Spray. It uses natural aromas of lavender, camomille, and vetiver and is 99% natural.
The bold promises ThisWorks makes is that the spray helps with falling asleep faster, sleeping throughout the night, reducing sleep anxiety, and simply – giving you the best sleep of your life on a nightly basis.
What’s amazing is that these bold claims seem to actually prove true based on the thousands upon thousands of positive reviews the Deep Pillow Spray gets online.
Weighted blanket
Weighted blankets work wonders for people suffering from anxiety and/or depression.
They are said to feel like a warm hug and give a sense of comfort and security like no other blanket can.
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White noise machine
If you’re one of those people who like to have some noise running in the back while falling asleep, a white noise machine can be a life-changing gadget.
Let’s get something straight – white noises aren’t the same as ambient noises (birds, waves, etc.).
White noises are sounds that remain consistent across all frequencies. This consistency creates a “masking” effect that covers disturbing noises like loud neighbors, traffic outside the window, or a snoring partner.
There are different types of “white” noises such as pink or brown noise, which vary in the loudness of specific frequencies.
White noise machines can be of great help for babies’ sleep as well – helping them fall asleep faster and prevent frequent wake-ups.
Air Humidifier
Ever been woken up with a dried-out, painful throat, and nose?
It’s especially common in winter – heaters tend to dry out the air. It creates an overall discomfort – it’s bad for your skin, eyes, and, obviously – sleep.
Humidifiers infuse moisture into the air and create a much nicer atmosphere at home. People with problematic sinuses or respiratory issues can greatly benefit from an air humidifier.
Breathing comfortably at night also means sleeping comfortably, no?
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Blue light glasses
If you’re spending too much time in front of the screen (phone or PC) and, honestly – who isn’t these days, you’re probably no stranger to dry eyes or blurry vision after a few hours of work.
The negative effects of overexposure to blue light extend beyond that. The blue light from screens can disturb your inner wake-sleep cycle and make falling asleep much harder.
Rafael and I invested in 2 pairs a few months ago, and my only regret is that we didn’t do it sooner.
Sleep mask
This is pretty straightforward – some of us like to sleep in complete darkness.
A few years ago I used to live in an apartment right across a brightly lit office building, and, let me tell you – my curtains didn’t stand a chance. My room was always too bright for me to fall asleep comfortably.
That’s when I looked into sleep masks. I gotta say – it took a few tries to find one that’s both comfortable AND stays put all night, but it was definitely a huge relief once I found one.
Bonus – some also have pretty cute designs and make a great gift for loved ones.
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Dodow Sleep Aid Device
This Dodow Sleep Aid device has quite an interesting approach to combating sleep problems.
If you’re having trouble falling asleep because your brain is randomly bombarding you with throwbacks to every awkward moment in your life, you’re struggling with anxiety, or simply can’t tame your racing mind, you might greatly benefit from having this device on your nightstand.
What is it and how does it work?
Dodow is a small, round device that projects a blue light onto the ceiling.
The beam expands and shrinks to guide your breathing – breathe in when it grows, breathe out when it retracts.
The device will guide you from 11 breaths per minute to 6 breaths/per minute.
This aids in a quicker transition to sleep and can shorten your falling asleep time significantly.
The device gets a lot of praise from insomniacs as well as from concerned parents struggling with getting their kids to sleep.
Dodow has 3 different brightness modes and the breathing exercise can last for either 8 or 20 minutes, after which the device turns itself off.
Calming bath soak
A nice hot bath can be the ultimate evening wind-down after a long day.
Remember that stress management has never been as important as it is these days. Taking the extra steps to calm your mind and relax is an investment definitely worth doing.
It’s not gonna surprise you that, well – some baths are better than others.
Adding a fizzy bath bomb, essential oils, or bath salts can turn the experience into a fancy at-home SPA treatment.
Lavender is a scent well-known for its soothing and relaxing effects. It’s usually my first choice for a long pre-sleep bath – be it a bath bomb, or lavender-infused bath salts.
The smell lingers on the skin and helps to calm the mind.
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Fitness/Sleep trackers
Most fitness trackers today offer sleep tracking as a standard.
And wow – do they give you a wealth of data?
Sleep trackers can give information about how long each of your sleeping cycles has been (light, deep, REM), track your heart rate, and breathing patterns, and detect snoring.
Most such tracking devices will communicate their data through an app that you get on your phone. The app will usually give you not just the raw data but a short analysis of it as well.
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