Sleep gear worth considering
You do not need any of this to follow the free wind-down plan. If you want to make your room darker, quieter or more comfortable, these are the usual starting points and what to look for in each.
Sleep mask
Blocks light without pressing on your eyes.
- contoured or cup-style so it does not press on the eyelids
- adjustable strap that stays put when you turn over
- washable, breathable fabric
Blackout curtains or shades
The simplest way to darken a bedroom, especially for light from a street lamp or an early sunrise.
- a clear blackout rating, not just "room darkening"
- wide enough to overlap the window frame on each side
- if you rent: tension rods or no-drill mounts
Bedside speaker or sound machine
For playing steady rain at a low volume, across the room from the bed.
- a sleep timer and a low minimum volume
- a battery that lasts all night, or a power cord
- no bright display or a display that can be turned off
Sleep earbuds or headband headphones
Useful if a partner or noisy street makes a speaker impractical.
- a flat, low-profile design that is comfortable on your side
- enough battery for a full night
- keep the volume low; loud sound for hours is not good for your hearing
Weighted blanket
Some people find the gentle pressure calming.
- often suggested at around 10% of body weight
- breathable fabric if you sleep warm
- not suitable for infants or small children; ask your doctor if you have breathing, circulation or mobility concerns
Cooling or breathable bedding
Many people sleep better in a cooler room.
- breathable cotton, linen or bamboo-blend fabrics
- a pillow that suits your sleeping position
- a mattress topper only if comfort is the issue
Warm, dim bedside light or sunrise alarm
Soft low light for winding down and a gentler wake-up.
- warm color temperature (around 2700K or lower)
- a dimmer or very low setting
- a sunrise-style alarm if mornings are the hard part
Humidifier
If your bedroom air is very dry.
- quiet operation
- easy-to-clean tank (clean it regularly as the instructions say)
- a timer or automatic shutoff
What about supplements?
We do not recommend or review supplements. Many people ask about magnesium, melatonin and herbal products, but evidence varies, products vary, and some interact with medications or are unsuitable in pregnancy or with certain conditions. Ask your doctor or pharmacist before trying one. If you are comparing prices of something your doctor has suggested, CompareUnitPrices shows the real price per serving.
General information, not medical advice.