Evie Summers
Sleep is an essential part of our lives, and with our constant connection to work and social lives, it is no surprise that many people struggle with sleeplessness. There are a variety of sleep aids available on the market, from sleep apps to gadgets, teas, sprays, and trackers. Handheld sleep aids are one such gadget that uses gentle microcurrent technology to relax the body, reduce anxiety, and improve sleep. These devices work by stimulating neurotransmitters in the cerebral cortex through small electric shocks, which can be modified by the user. While some people swear by these devices, others have found that they do not work for them. Ultimately, the effectiveness of handheld sleep aids may vary from person to person, and it is important to find a solution that meets individual needs.
| Characteristics | Values |
|---|---|
| Type | Prescription medications, over-the-counter drugs, and dietary supplements |
| Effectiveness | The effectiveness of sleep aids varies from person to person. |
| Benefits | Most sleep aids induce drowsiness to help you fall asleep or increase the likelihood that you will stay asleep through the night. |
| Risks | Most sleep aids are not meant for long-term use. |
| Natural remedies | Natural sleep aids include melatonin, valerian, or kava. |
| Lifestyle changes | Natural remedies and lifestyle changes, such as diet and exercise, can promote better sleep and overall health. |
| Blue light | Blue light from electronic devices can contribute to sleep deprivation. |
| Blue light glasses | Blue light-blocking glasses can help reduce the negative impact of blue light on sleep. Some users reported falling asleep faster and staying asleep longer when wearing these glasses. |
| Sleep apps | Sleep apps may help with relaxation and improving sleep quality, but some users find them distracting. |
| Sound machines | Sound machines or apps that play soothing soundscapes or natural sounds can help block out external noise and promote sleep. |
| Sleep masks | Sleep masks that block out external light and use blue light therapy can help relax the mind and improve sleep. |
| Sleep tracking | Sleep tracking mats can be placed under your mattress to track your sleep cycles, heart rate, and snoring, providing insights into your sleep quality. |
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What You'll Learn
Sleep gadgets and apps
Apps
Calm, Headspace, and Hatch Restore are popular apps that offer meditations, sleep sounds, and bedtime stories to help you relax and fall asleep. Headspace also offers daytime meditations and sessions to help with stress management and focus. The Calm app has expanded its offerings to include AI-generated, personalized bedtime routines. The Hatch Restore 3 is an upgraded version of the Hatch Restore, with more onboard controls, improved audio quality, and a rotating knob on top.
Wearables
Smart rings, like the Oura Ring 4, can track your sleep without the discomfort of wearing a smartwatch to bed. The Apollo Neuro is another wearable device that uses gentle vibrations to help your body manage stress and improve sleep.
Earbuds
Bose Sleepbuds II are tiny earbuds that block external sounds while playing soothing soundscapes. The QuietOn 3.1 Sleep Earbuds offer excellent noise cancellation, making them ideal for travelers and light sleepers.
Sleep Trackers
The Withings Sleep Tracking Mat goes under your mattress and tracks your sleep cycles, heart rate, and snoring, providing a detailed breakdown of your sleep quality. The Sleep Pod 3 from Eight Sleep is another tracker that monitors your sleep metrics and gives you a sleep score. It also has temperature-regulating features to keep you comfortable throughout the night.
Handheld Devices
Handheld sleep aid devices, such as the KMHORSE Natural Sleep Aid Device, use microcurrent technology to stimulate neurotransmitters, regulate emotions, and promote sleep. These devices can help reduce anxiety, improve sleep quality, and aid in falling asleep faster.
Other Gadgets
The Govee Star Projector combines a planetarium with a Bluetooth speaker, offering colored mood lighting and several options via its app. The Loftie Clock creates personalized, AI-generated bedtime stories and features soundscapes and a customizable two-phase alarm. The Somnox 2 is a compact device that helps you drift off, while the Encalife Atmosphere Smart Galaxy Star Projector offers a more affordable option for stargazing before sleep.
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Prescription medications
Sleep aids are available over the counter (OTC) or by prescription. Prescription sleep medications are stronger than over-the-counter ones and are usually only prescribed for short-term relief. They are not recommended for long-term use due to the risk of dependence and addiction.
Prescription sleep medications work in different ways, depending on the type of medication. Benzodiazepines (BZD), for example, work by stimulating a brain chemical called GABA, which leads to sedation, muscle relaxation, and reduced anxiety. Zolpidem (Ambien), eszopiclone (Lunesta), and zopiclone are examples of BZD drugs. Non-benzodiazepine (Non-BZD) or Z-drugs, such as zolpidem and eszopiclone, are fast-acting and can induce sleep within 30 minutes, lasting up to 8 hours. These medications are often prescribed to those with trouble falling asleep, those who work late or in shifts, and seniors with insomnia.
Other types of prescription sleep medications include antidepressants, barbiturates, and melatonin supplements. Melatonin is a synthetic drug that mimics the natural hormone produced by the body to promote sleep. It is often preferred by doctors due to its minimal side effects and low potential for drug tolerance and addiction. However, it is important to note that the long-term effects of melatonin supplements are still being studied.
Before taking any prescription sleep medication, it is important to consult a healthcare provider to understand the options, benefits, and risks involved. These medications may have side effects, such as constipation, muscle weakness, digestive problems, and rebound insomnia. Additionally, mixing sleep aids with alcohol or other sedatives can be dangerous and may lead to overdose. It is crucial to follow the advice of a healthcare professional and use the lowest effective dose to minimise potential side effects and risks.
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Over-the-counter drugs
Over-the-counter (OTC) sleep aids are generally safe to use occasionally, but they come with some risks and side effects. OTC sleep aids are easily accessible, and anyone over the age of 18 can purchase them without a prescription. However, it is always recommended to consult a healthcare provider before taking any sleep aids to ensure safety and avoid potential drug interactions.
OTC sleep aids often contain antihistamines, which can cause side effects such as daytime grogginess, blurred vision, confusion, constipation, and dry mouth. These side effects can be more pronounced in older adults. Additionally, antihistamines can interact with other substances, such as alcohol or prescription sleep medications, leading to an increased risk of side effects or overdose. It is important not to exceed the recommended dose on the packaging to minimize these risks.
Some common OTC sleep aids include Nytol, Sominex, and Unisom, which contain diphenhydramine as the active ingredient. Other options include Unisom SleepTabs, which contain doxylamine succinate, a different type of antihistamine. These medications work by blocking certain brain chemicals, resulting in a sedating effect. However, it is important to note that individuals can develop a tolerance to these drugs over time, requiring higher doses to achieve the same effect.
Natural supplements, such as melatonin, valerian, chamomile, and CBD, are also available as OTC sleep aids. Melatonin is a synthetic version of a hormone naturally produced by the body to regulate the sleep-wake cycle. Valerian root, used as a medicinal herb for centuries, is said to help with sleep and reduce anxiety and stress. Chamomile, another herb with a long history of use, is considered mild and safe for inducing drowsiness, although some people may have allergic reactions. While these supplements are generally associated with minor side effects, they are not strictly regulated by the Food and Drug Administration (FDA), so there may be uncertainties about their contents and potential interactions.
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Dietary supplements
One of the most well-studied dietary supplements for sleep is valerian root. Valerian has been used as a sleep aid for centuries, and it is thought to help by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. However, evidence supporting the use of valerian for insomnia is weak, with some studies showing no benefits or only modest improvements. Side effects of valerian may include headache, dizziness, skin rash, and nausea, and it is not recommended for pregnant or breastfeeding women.
Melatonin is another popular supplement for sleep. Melatonin is a hormone that regulates the sleep-wake cycle, and taking melatonin supplements can increase your body's production of it. Melatonin supplements have been found to be particularly helpful for people who have trouble falling asleep, those with sleep-wake disorders, and individuals experiencing jet lag. However, melatonin is recommended only as a short-term treatment option, and side effects may include headache, dizziness, increased need to pee, sleepiness, and nausea.
Magnesium is another supplement that has been linked to better sleep quality. Some studies have found an association between higher magnesium intake and improved sleep, while others have found no benefit. More well-designed studies are needed to confirm the role of magnesium in sleep quality. Common side effects of magnesium supplements include diarrhea, nausea, and stomach pain.
Other supplements that have been suggested to promote sleep include chamomile, an herbal remedy derived from a flower in the daisy family that is generally considered safe and mild, and cannabidiol (CBD), a compound found in marijuana and hemp plants that has been shown to reduce anxiety and improve sleep. However, it is important to note that there is little evidence supporting the effectiveness of these supplements, and experts recommend making behavioral changes, such as improving sleep habits and engaging in healthy lifestyle activities, as a more effective way to improve sleep.
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CBT for insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a short, structured, and evidence-based approach to treating insomnia. It is considered the treatment of choice for longstanding insomnia problems. CBT-I focuses on exploring the connection between thoughts, feelings, behaviours, and sleep. It involves identifying and changing inaccurate or dysfunctional thoughts about sleep that may lead to behaviours that reinforce insomnia. CBT-I also involves techniques such as stimulus control, sleep restriction, and relaxation training.
During CBT-I, a trained provider helps individuals identify thoughts, feelings, and behaviours that contribute to insomnia. These thoughts and feelings are examined and tested to see if they are accurate, while behaviours are analysed to determine if they promote sleep. The provider then clarifies or reframes misconceptions and challenges in a way that is more conducive to restful sleep. Treatment typically involves 6-8 sessions, although the length may vary depending on individual needs. Sessions may include cognitive, behavioural, and educational components.
CBT-I can help individuals fall asleep faster, stay asleep, and feel more rested during the day. It is effective for both short-term and chronic insomnia. One example of a CBT-I program is the Conquering Insomnia CBT-I program, which is based on Dr. Gregg Jacobs' research and clinical practice at Harvard Medical School. This 5-week PDF-based program offers weekly individualized guidelines and feedback from an internationally recognized insomnia and CBT-I expert.
In addition to CBT-I, there are other approaches to treating insomnia. These include over-the-counter sleep aids, prescription medications, and dietary supplements. However, it is important to note that most sleep aids are not meant for long-term use, and treatment for insomnia often combines sleep aids with practical steps such as improving sleep hygiene. Natural remedies, such as diet and lifestyle changes, can also promote better sleep and overall health.
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Frequently asked questions
A handheld sleep aid device is a small, portable instrument that uses microcurrent technology to stimulate nerve pathways and help calm the nervous system, promoting relaxation and improving sleep.
Handheld sleep aid devices use gentle electrical pulses to stimulate neurotransmitters in the cerebral cortex, regulating emotions and promoting sleep. The devices typically have two modes: low frequency and high frequency.
Handheld sleep aid devices are generally safe for most people to use. However, they are not recommended for individuals who are pregnant, have a history of heart issues, have implanted medical devices, nerve damage, skin conditions, epilepsy, or other serious conditions that may affect the nervous system.
Handheld sleep aid devices can help reduce anxiety, promote relaxation, and improve sleep quality. They are a drug-free alternative to over-the-counter sleep medications, which may have side effects such as drowsiness and dependency.
Handheld sleep aid devices are available for purchase online from various retailers, including Amazon and REPOSEPOINT.
