Miya Pearson
Sleep is essential for our health and well-being, but many people struggle with falling and staying asleep. Sleep issues can be caused by stress and anxiety, and they can have serious physical and mental health consequences, including a weakened immune system, increased risk of cardiovascular disease, and mental health issues like depression. To improve sleep, it is recommended to create a wind-down routine, practice mindfulness and meditation, and make lifestyle changes. There are also many products and apps available to help, such as blue light blockers, earplugs, eye masks, and sleep tracking apps that use input like sound, heart rate, and movement to provide insights into sleep patterns and quality. These apps can help identify issues and improve sleep habits, but they should not replace medical advice or clinical sleep studies.
| Characteristics | Values |
|---|---|
| Purpose | Help users fall asleep, stay asleep, and not wake up too early |
| Features | Sleep tracking, sleep recorder, sleep stories, meditations, white noise, soothing music, bedtime reminders, timers, sleep tips, breathing exercises, yoga sequences, etc. |
| Equipment | Some apps require an Apple Watch or other wearable devices to get the most out of the software. |
| Privacy | Always read an app's privacy policy before using it, especially sections about how they use your data and who they share it with. |
| Limitations | Sleep apps are not a replacement for medical care or a clinical sleep study. |
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What You'll Learn
Weighted blankets and cooling essentials
Weighted blankets are designed to help reduce stress and improve sleep quality through deep pressure stimulation. They can be particularly helpful for those who desire the feeling of being hugged or cradled. However, for hot sleepers, weighted blankets may seem like a concern due to their heaviness. Fortunately, cooling weighted blankets are available, which are designed to prevent overheating. These blankets are made of breathable materials, such as cotton, eucalyptus, or bamboo, and aim to regulate body temperature and wick away moisture.
When choosing a weighted blanket, it is important to consider its weight, material, fill, and care instructions. The weight of the blanket should ideally be around 10% of your body weight. For materials, look for natural, breathable fabrics such as cotton, eucalyptus, or bamboo. Some weighted blankets have different materials on each side, offering a variety of textures. If ease of cleaning is a priority, consider a machine-washable option, such as the Silk & Snow Knit Weighted Blanket, which also repels spills.
The Bearaby Tree Napper is highly regarded as one of the best cooling weighted blankets by home and bedding experts. Other notable options include the Brooklinen and Gravity brands, as well as the Nest Bedding Weighted Blanket and the Silk & Snow Knit Weighted Blanket. When selecting a cooling weighted blanket, pay attention to the construction and materials. Ensure that the blanket features special textiles or cooling fabrics, such as glass beads or plastic pellets, to provide a cooling effect.
In addition to weighted blankets, there are other cooling essentials that can enhance your sleep experience. For example, the Sleep Number True Temp Blanket is a lightweight and thin option that provides fair cooling abilities. It is designed with Oeko-Tex Standard 100 cotton and a unique type of polyester that claims to regulate temperature. If you're seeking a budget-friendly alternative, Target offers a cooling weighted blanket option. Additionally, consider the benefits of cooling sheets, which promote airflow and enhance comfort for hot sleepers.
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Smart home products
The Google Nest Hub can also connect to sleep-enhancing apps, such as Calm or Spotify, helping you reduce your reliance on your phone before bed. This integration allows you to access a variety of sleep-promoting features, including soothing sounds, meditations, and sleep stories, all of which can contribute to a more restful night's sleep.
Smart lights are another useful addition to your smart home sleep setup. These lights can be programmed to gradually dim at bedtime, signalling to your body that it's time to wind down. They can also be set to gradually brighten in the morning, mimicking a natural sunrise and providing a gentle wake-up call.
Smart thermostats are also worth considering as they can ensure your bedroom remains at an optimal temperature for sleep. A comfortable temperature is crucial for falling asleep quickly and maintaining restful sleep throughout the night.
By utilising smart home products such as the Google Nest Hub, smart lights, and smart thermostats, you can create a sleep-enhancing environment that promotes better sleep quality and a more restful night's rest.
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Sleep tracking apps
One such app is Calm, which offers meditation, mindfulness, stretching, and breathing exercises. The app also includes soothing music and bedtime stories for both adults and children. Calm's extensive library of sleep sounds, meditations, and sleep stories can help lull you to sleep and has been found to help users fall asleep, stay asleep, and not wake up too early. The app is available for most Android and iOS devices and offers a free 7-day trial.
BetterSleep is another popular sleep tracking app that has been named Apple's "App of the Day" over 65 times. The app offers a sleep tracker, sleep recorder, premium sleep sounds, stories, and soothing guided meditations. Leading doctors, neuropsychologists, and sleep experts recommend BetterSleep, and 91% of its listeners report sleeping better after just one week of use.
Other notable sleep tracking apps include Pillow, which provides sleep tips and bedtime prompts, and Headspace, which offers dedicated sleep content such as Sleepcasts and Wind-Downs to help you prepare your mind for sleep. Breathwrk is another app that provides breathing exercises and sleep classes to help you relax and fall asleep.
These apps can be a great way to improve your sleep, but it's important to remember that they are not a replacement for medical care or a clinical sleep study. Always read an app's privacy policy before use, especially regarding how they use your data.
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Sleep sounds and stories
Calm, for example, has been named the best app for falling asleep due to its extensive library of sleep sounds, meditations, and sleep stories. The app features various music playlists and soundscapes, such as rain hitting the window or water running through a stream, designed to help you relax and fall asleep. Calm also offers a premium membership that provides access to all of the app's features, including additional sleep stories and sounds.
BetterSleep, formerly known as Relax Melodies, is another highly-reviewed app that offers a wide range of sleep sounds, stories, and guided meditations. The app also includes a sleep tracker and sleep recorder to help you understand and improve your sleep quality. Leading doctors, neuropsychologists, and sleep experts recommend BetterSleep, and 91% of its listeners report improved sleep after just one week of use.
In addition to apps, there are other audio resources available to help you fall asleep. Get Sleepy, for instance, is a twice-weekly storytelling podcast designed to help you relax and get a good night's rest. It features calming stories and sleep sounds, including nature soundscapes and binaural sleep music. Similarly, Send Me To Sleep utilizes sleep meditation, sleep hypnosis, and sleepy stories to help you fall asleep. This podcast is hosted by a professional voice actor, ensuring a soothing and relaxing auditory experience.
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Meditation and mindfulness apps
Calm
Calm is one of the most popular meditation and sleep apps available. It features a wide range of resources, including sleep sounds, meditations, sleep stories, and music playlists. The app is designed to help you relax and reduce stress and anxiety, which are common causes of sleep disturbances. Calm also offers guided breathing exercises and a collection of content to help with stress and anxiety, including a series of interviews with celebrities, athletes, and thought leaders.
Headspace
Headspace is another highly recommended app that offers evidence-based meditation and mindfulness tools, as well as sleep resources and mental health coaching. The app includes Sleepcasts, which combine soft background noises with a quiet narrator's voice, and "Wind-downs," which help prepare your mind for sleep. Headspace also provides expert-led exercises, such as mood-boosting meditations and stress-relieving tools.
BetterSleep
BetterSleep, previously known as Relax Melodies, is an app that offers a variety of sounds, stories, and guided meditations to help you sleep better. It also includes a sleep tracker and sleep recorder to help you understand and improve your sleep. Leading doctors, neuropsychologists, and sleep experts recommend BetterSleep, and 91% of its listeners reported improved sleep after using the app for just one week.
Smiling Mind
Smiling Mind is a free meditation app designed to support children and teens in their mindfulness journeys. It has a beginner-friendly interface with simple animations and clear organization. The app offers structured guidance with a 35-session beginner course and additional meditations. You can also choose between two teachers for most meditations, adjust the course length, and track your progress. While Smiling Mind does not have an extensive meditation library, it offers a Sleep section with sessions geared towards helping you fall asleep and build a healthy bedtime mindfulness habit.
These apps can be a great way to incorporate meditation and mindfulness practices into your bedtime routine, promoting better sleep and overall well-being.
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Frequently asked questions
Falling asleep is a complicated process that involves many parts of your brain and body. Building a sleep routine can help you fall asleep faster, stay asleep, and have a better night's sleep overall. Some products that can help you build a sleep routine include pillows, weighted blankets, and apps that fill the air with soothing scents and sounds.
Some sleep products that can help you get a better night's rest include the Google Nest Hub, weighted blankets, and pillows. The Google Nest Hub provides sleep-sensing technology that gives you feedback on your sleep habits and insights without requiring you to wear or charge a device.
Some popular sleep apps include Calm, Headspace, Pillow, Noisli, and BetterSleep. Calm is ideal if you enjoy listening to relaxing stories, meditations, and sleep sounds while falling asleep. Headspace offers Sleepcasts with soft background noises and "Wind-downs" to help you prepare your mind for sleep. Pillow provides sleep tips and bedtime prompts to encourage better sleep habits. Noisli offers a variety of ambient sounds, including pink noise and fan sounds, to help you fall asleep in noisy environments. BetterSleep features sleep tracking, sleep recording, and a wide range of sounds, stories, and meditations to improve your sleep.
In addition to using sleep products and apps, you can adjust your device settings to use warmer colours at night, as the use of light-emitting electronics before bedtime can disrupt your sleep. You can also consider melatonin supplements, but be sure to check with your healthcare professional first.
