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7 Tools to Help You Sleep Through the Night 

Getting a good night’s sleep is difficult for many of us. Issues like insomnia and pain during sleep hold us back from the shuteye we need to rule the day. Depending on your sleeping problems, the steps to improve your quality of sleep may be simple or more complicated. In either case, we’ve provided a list of seven key tools to help you achieve better sleep. 

1. Therapeutic Pillows For Support

To start, consider your predicaments as they pertain to sleep and go from there. Many people find that to get a good night’s sleep, the first step is getting a better pillow. Some people need memory foam pillows for head support, and others need pillows that include wedges for digestive comfort. If you suffer from reflux issues, getting a wedge pillow for acid reflux may be the solution you need for better sleep. 

2. Essential Oil Diffuser

Some sleepers find that aromatherapy is a reliable natural sleep aid that helps them fall into deep sleep more easily. There is just something about immersing yourself in a soothing aroma like lavender or peppermint to drift off. You can find reliable, minimalist essential oil diffusers to place on your bedside table for nightly use. 

3. Put Your Phone Away

External light can make it harder to fall asleep. The light tells the brain that it is time to be awake, making falling asleep more challenging when your brain is getting mixed signals.

If you’re sensitive to any external light during sleep, you may sleep better by putting your phone somewhere you can’t see it while sleeping. 

If you feel that keeping your phone near you is vital while sleeping, consider getting a sleep mask or blackout curtains to reduce your exposure to light without moving your phone.

4. Sleep Meditation Apps

More people are turning to devices to achieve the sleep they need. The business of sleep apps is booming, with applications like sleep stories and guided meditations now available to help users drift off. 

Many of these apps offer options to optimize your sleeping experience. You can limit the amount of time the app is on for, dictate whether music is on or off, and make decisions on other customizations for a personalized sleep experience. 

Consider looking at different sleep apps to find one that might work for you. 

5. A Weighted Blanket

For those who struggle with depression and anxiety, a weighted sleeping blanket may be an ideal solution. Research shows that weighted blankets provide emotional relief for those struggling with rumination during sleeping hours. 

Include one of these blankets as part of your bedding to create an emotionally supportive sleeping environment. 

6. A Circadian Rhythms Alarm Clock

Many people find that adjusting their sleep schedule improves their sleep. By following a sleeping schedule that better aligns with the body’s circadian rhythms, you can achieve sleep as nature intended. 

Some smart alarm clocks can mimic the rise and fall of the sun to give you a more organic experience while you sleep and as you wake up for the day. 

7. Substituting Coffee For Alternatives 

Ditching coffee for caffeine-free teas can rewire your body to level out as the night nears closer. The energy you get from your morning cup of joe may not leave your system by bedtime. Your sleep will thank you for the switch! 

The Bottom Line

Getting proper sleep takes trial and error to find the tools and practices that work for you. Consider the above recommendations as you experiment with the sleeping tools that work the best for your needs.  

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