This article is part of
CNN Underscored's Guide to Getting a Good Night's Sleep,
where you'll find everything you need to get a better night's sleep.
Unfortunately, sleep is pretty hard to come by when you consider the myriad environmental and lifestyle factors that prevent us from winding down at night.
"Sometimes they have to do with poor 'sleep hygiene,' such as napping too much during the day, drinking caffeine or alcohol too close to bedtime, or scrolling on our phones while trying to sleep," says Dr. Sanam Hafeez, neuropsychologist and director of Comprehend the Mind.
In case you need more than one reason to get better quality sleep, Dr. Babak Larian, clinical chief of the division of otolaryngology, head and neck surgery at Cedars-Sinai Medical Center in Los Angeles and co-founder of MDbio says, "At night, your body starts to turn off its sensors to give itself a chance to organize and store all the stimuli of the day itself. This shutdown allows it to reorganize information and give you a break from all of that. That's why you need to sleep well to form strong memories, learn well, and feel your best."
He adds that sleep also provides an opportunity for your organs to rest so they can continue to work efficiently while you're awake.
Without ongoing adequate sleep, he says you're also more likely to develop mental health problems like depression, with a higher risk of heart disease, kidney disease, high blood pressure, diabetes, or stroke.
Here are 20 expert-approved articles that will help you wind down at night and fall asleep.
Calm: Sleep and Meditation
$12.99 per month or $69.99 per year on Calm
The popular Calm app that Hafeez recommends for its guided meditations, stretching sessions, relaxing music playlists, and adult bedtime stories with the voices of celebrities like Matthew McConaughey.
According to the brand's findings, more than three-quarters of Calm subscribers who use the app more than five times a week saw improvements in their mental health, stress reduction and sleep quality.
head space
Starting at $5.83 at Headspace
Headspace is one of our favorite apps and is a great meditation tool for beginners.
Featuring guided meditations that can help with sleep, anxiety, depression, and more, it guides you through each session with verbal cues and beautiful visualizations.
FitBit Sense Smart Watch
Buy it on Amazon
MX$5,627 or
USD$ 225
You can now track beyond your steps and now you can do it with your hours of sleep.
Hafeez appreciates how the FitBit Sense helps users understand their sleep patterns so they can make decisions throughout the day that positively influence their sleep.
"It shows how long a person sleeps at night and how much time was spent in light, deep and REM sleep," she says, and consolidates this information into a sleep score.
"It also has a smart wake-up alarm whose purpose is to wake users up at the ideal stage of sleep."
PeachSkinSheets Night Sweats Soft Sheet Set
$159.95 From $95 at PeachSkinSheets
Your mind may be in the right place, but if you're hot, you won't be able to sleep.
"Your body temperature affects how well you sleep. Nighttime sweating is not conducive to a good night's sleep," says Hafeez.
"For those who tend to get hot, chill bedding is a good option. These sheets are designed to have temperature control capabilities and are moisture wicking."
That's why she recommends the fan-favorite PeachSkinSheets set that comes in eight sizes and 23 soothing colors like lavender and blue.
Amazon Basics Room Darkening
Buy it on Amazon
MX$943 or
$44.49
Even a glance at your neighbor's living room lights or the sound of a loud conversation can leave you spinning.
"Many people say how well they sleep in hotel rooms, and one factor is that virtually all hotels have light-canceling curtains," says Hafeez.
"For people who live in a big city facing the street, there can still be a considerable amount of light shining at night and even in the early hours of the morning. To have an optimal sleep situation, you want it the most dark as possible.
What is the Japandi style and how to incorporate it into your home
For this reason, Hafeez recommends Amazon Basics Blackout Curtains, which are made from 100% polyester and a triple-weave fabric designed to block out light and decrease any intrusive noise from outside.
Dodow Sleep Aid Device
Buy it on Amazon
MX$2,326 or
USD$ 49
Have you ever noticed how a fast heart rate keeps you feeling awake and alert?
Relax with Dodow, a wireless device that encourages slow breathing to help you relax.
Read our review here.
"It projects a soft beam of blue light that contracts and expands for eight minutes," explains Hafeez.
"The idea is to breathe in rhythm with the light, inhaling on the expansion and exhaling on the contraction. This gradually slows your breathing down to six breaths per minute, which puts you in a relaxed state, all while staring at the light. blue to help calm any mental distractions.
Honeywell Dream
Buy it on Amazon
MX$1,399 or
USD$ 100
Keep things cool with the Honeywell DreamWeaver fan.
"We slept more soundly in the cold, as our ancestors did in the winter, when the nights were longer," says Larian.
Along with a constant flow of oscillating or pivoting air and four light settings, the Honeywell DreamWeaver dissipates "pink noise," which combines soft, high frequencies that evoke natural noise to soothe you to sleep.
Hatch Restore Smart Sleep Assistant
$129 in Hatch
Circadian rhythms may sound like something you'd hear in an orchestra, but like your body's "internal clock," it's actually worth regulating.
"Evolutionarily speaking, our sleep exists to coincide with the cycle of day and night."
This Hatch Restore lets you program your own sleep routine complete with white noise, nature sounds and meditations to wind you down, and a sunrise mimicking alarm to gently ease you into the next day.
It also offers bedtime stories so you never have to look at a screen before bed again.
chamomile tea
Buy it on Amazon
MX$ 25 or
USD$23.01
If you're drinking caffeine all day, it's best to switch drinks at night, especially if you're experiencing any gastrointestinal discomfort, according to Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of "Read It Before You Eat It - Taking You from Label to Table".
"If you regularly lose sleep over an upset stomach, you may want to consider adding a soothing cup of chamomile tea to your bedtime routine," she says.
"Not only is it hydrating, but its soothing warmth may relax you and soothe any GI upset before bed."
MyAir Sleepy Gray and Plant Bars
From USD$40 on MyAir
"Stress and anxiety are the number one sleep killers and can create a vicious cycle that creates more stress and anxiety," says Larian.
If you're going to be snacking all day anyway, treat yourself to something that's specifically designed to help relieve stress and therefore help you sleep, like this scientifically designed MyAir Cocoa Truffle Bar made with sleep-inducing ingredients like blueberries, hazelnuts, hops, oats, and lavender.
To prevent any acid reflux, make sure to consume the bar no later than a couple of hours before bed.
Crayola Brand Coloring Book for Anxiety Relief
Buy it on Amazon
MX$ 186 or
USD$4.58
Lying down in front of the TV is a good plan, but it is not the best way to sleep.
"You may be eating too much before bed and that could prevent you from closing your eyes," says Taub-Dix.
"Eating just before bed could act as a stimulant, especially if they are foods that provide a lot of sugar, fat or caffeine."
Instead, keep your hands busy with an anxiety-busting coloring book.
As a form of art therapy and active meditation, the coloring book may set you up to wander off.
Kirkland Signature Extra Fancy Salt Free Mixed Nuts
Buy it on Amazon
MX$ 578 or
$51.29
If you're crazy about nuts, it may be worth introducing them into your routine for a better night's sleep, according to Taub-Dix.
"Almonds contain tryptophan, the amino acid that produces two neurotransmitters, melatonin and serotonin. Melatonin works to keep your body clock in check, and serotonin helps smooth your mood. They also contain calcium, magnesium, and protein, all which you should look for when you want to sleep".
This selection of kirkland mixed nuts contains almonds, pecans and pistachios that taste great mixed into salads or cereals.
365 by Whole Foods Low-Fat Organic Cottage Cheese
$3.49 USD on Amazon
Taub-Dix explains that cheese is loaded with calcium, magnesium, and tryptophan, all of which are necessary for a good night's sleep.
She recommends selecting a cheese with a lower fat content, as too much fat can keep you up at night.
Manduka ProLite Yoga Mat
USD$ 99 in Manduka
"Exercising late at night releases hormones and triggers certain biological responses that can make it very difficult to fall asleep," he says.
To get them both moving while inducing a sense of calm, she grabs this yoga mat made from a dense yet cushioned PVC material that cushions joints from impact.
It measures 71 inches long and 4.7 millimeters thick, and is available in 12 colors.
'Let That Sh*t Go: A Journal for Leaving Your Bullsh*t Behind and Creating a Happy Life' by Monica Sweeney
Buy it on Amazon
MX$ 251 or
USD$7.62
We often go to bed with unfinished business, planning to deal with it the next morning.
"There are also psychological issues that come into play before bed," says Hafeez.
"If you've had an unresolved altercation with your partner, that's going to rev up your adrenaline and make it hard to sleep. If you have a long to-do list for the next day swimming around in your head, it's best to put it on paper well before bed so you can mind is free from clutter.
Take this positivity journal with a sarcastic twist that is (coiled) meant to help you analyze complicated emotions through exercises, lessons, and coloring activities.
While it won't replace the guidance of a mental health professional, it is a productive activity (and glare-free!
Thisworks Deep Sleep Pillow Spray
Buy it on Amazon
MX$1,730 or
USD$ 29
Lavender helps you relax.
Research published in the Asian Pacific Journal of Tropical Biomedicine found that lavender possesses compounds like inalool and linalyl that calm the nervous system.
For an instant blast of zen, spritz this popular Thisworks spray infused with lavender, vetiver, and chamomile on your pillow before bed.
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