While there’s no magic number for how much sleep we all need, the American Academy of Sleep Medicine recommends that adults get at least seven hours of shut-eye every day. The quality of your sleep is essential too, and you’ll want to spend around 20% of your snooze in deep REM sleep, where most dreams occur, memories are consolidated, and the brain recharges. It sounds doable enough, but busy schedules, stressful routines, and other facets of modern life mean that about one-third of Americans aren’t getting enough sleep1 on a consistent basis, and 70 million Americans2 suffer from sleep issues, according to the CDC. If you, too, are dealing with occasional insomnia and having trouble falling and/or staying asleep, the first step is to clean up your nighty routine: Be sure to stick to a regular sleep schedule, keep your bedroom cool and dark, avoid screens before bed, and lay off heavy foods at night. While the best sleep tips tend to be free, there are also plenty of tools out there that can help you improve your sleep naturally—without needing to take any medications that cause grogginess and fogginess. While they won’t necessarily treat chronic insomnia (you should see a sleep specialist if the issue is getting in the way of your life), these products are all science-backed to help promote shut-eye. Ready, set, snooze. Plus, its accompanying app has a selection of meditations and calming sounds to lull you to sleep. In a recent clinical trial, 59% of Hatch users felt less stressed after using the machine’s suite of features. While it’s certainly more expensive than your average alarm, reviewers note that the Hatch’s high-quality speaker, soothing light, and comprehensive app make it well worth the investment. A lot of people also appreciate that it’s portable, so you can bring it with you to improve sleep as you travel. Just note that if you’re someone who stresses out when you’re not able to fall asleep on time, you might not want to keep a clock next to your bed. This machine from Dohm is one of our favorite sound machines for sleep thanks to its classic design that’s been helping people drown out noise for decades. It’s durable, portable (weighing less than 2 pounds), and customizable, so you can choose the tone and volume of noise that’s most soothing to you and your sleep environment that night. While the device doesn’t have as many of the fancy features or sound presets as a high-tech machine, it’s affordable and very intuitive to use. Bonney personally recommends Deconovo’s thick, insulated curtains because they’re so good at blocking both light and sound. Sold in a set of two, they’re also easy to install and come in 20 colorways to go with any decor. The only downside is that they can only be washed by hand and they’re made from 100% polyester so they aren’t the most eco-friendly option. Experts agree that natural materials tend to be more breathable, moisture-wicking, and sustainable than synthetic ones like polyester and synthetic foam—making this 100% natural latex pick from Sleep On Latex a great option. It comes in multiple thicknesses (1-inch, 2-inch, or 3-inch) and firmess levels (soft, medium, or firm) so you can find the most comfortable fit for your sleep position and preferences. Sleep On Latex also offers a generous warranty so you can stay cool for years to come. After searching high and low for a pillow that fits the bill, we found this option from the sustainable brand Avocado. Suitable for back, stomach, and side sleepers, its organic latex shell stays supportive over time and doesn’t bottom out like softer down or memory foam options (though it may feel slightly too firm for some sleepers). Plus, it’s naturally cooling, like our other favorite cooling pillows. This option from IMAK is one of the best eye masks out there for sleep, since it not only blocks light but applies comfortable pressure to the eyes as you snooze. Though they aren’t machine washable and their band might need to be tightened over time, for less than $20, they’re a shockingly effective sleep tool. Silk is one luxe PJ material that’s worth the splurge, since it’s incredibly soft and comfortable. And this set from cult favorite Lunya tops our list of the best of the best silk PJ sets out there, thanks to its machine-washable materials, worn-in feel, and unique cut that’s designed to keep you cool throughout the night. Casper’s model, for example, is covered in a breathable cotton shell to help circulate air away from your body and keep you cool. The quilted blanket also comes in three weight options so you can customize it for your needs. (The common recommendation is selecting a design that’s about 10% of your body weight.) The Oura Ring is one of the most popular sleep trackers out there, and for good reason. It measures average resting heart rate, body temperature, and pulse to accurately estimate the amount of time you spend in different sleep stages each night. The Generation 3 ring also features an extended battery life, period prediction feature, and more detailed sleep insights—but remains super unintrusive and comfortable to wear as you snooze and go about your day. Philip’s Gradient Signe Table Lamp does all that and more, allowing you to choose your perfect light color and control its brightness using your voice or an accompanying app. The sleek, thin light can also give off gradients of light, like those of a sunset or sunrise in nature. While it’s expensive, the price goes down for every additional lamp you buy, so it’s not a bad idea to stock up on one for the living or an other room where you tend to spend time at night. Though it won’t work for everyone, bedtime writing is a worthy exercise to try—and what better place to do it than in a classic Moleskin? A favorite journal of writers everywhere, Moleskins feature a classic, durable design and luxuriously smooth, bleed-proof paper. Whatever bedtime fears you throw their way, these journals can take them. We at mbg consider Headspace the best meditation app for beginner meditators because of its intuitive and user-friendly design, breadth of guided meditation options, and emphasis on teaching the foundations of mindfulness. You can try out the wide range of bedtime meditations on the Headspace app for free for 14 days before committing to a monthly or yearly subscription. Just resist the urge to scroll through your phone after, which will defeat the purpose! This glasses option from TrueDark—though silly looking—is extremely effective. Unlike similar glasses, they have wrap-around frames that block light from every angle. I, like other happy customers, personally notice a huge difference when I wear these before bed. When I have them on, my tech doesn’t give me a second wind and I’m able to fall asleep faster.
