Getting a good night's sleep is one of the most important factors contributing to overall well-being. However, many adults struggle with sleep-related problems. Common problems include finding it hard to fall asleep, frequent waking, or feeling groggy in the morning. According to the CDC, one in three American adults does not get enough sleep. Sleep problems can not only impact our mood and productivity but also lead to health problems such as heart disease, stroke, and obesity.
Luckily, there are a growing number of sleep products and trends emerging in 2023 that can help. New advancements in technology, along with some tried and tested tips that have worked for decades, help make getting a solid night's rest easier than ever.
Lavender and chamomile are ingredients often found in teas that promise to help with sleep. However, they aren't just for drinking. These ingredients are becoming popular additions to face creams and skin cleaners. Since they often help a person feel more relaxed, they can also help with improving sleep quality. Some of the most popular brands use sleep-enhancing ingredients in their products, including Lush, Kiehl's, and Neutrogena.
If face creams or cleaners don't appeal, there are other sleep products with similar ingredients to try. Pillow sprays also use lavender and chamomile essential oils to create a scent that helps the body relax, reduce stress, and sleep better.
The traditional spring mattress is a thing of the past. There are now dozens of new mattress styles that use advanced technology to help promote a better night's sleep. Some products offer adjustable firmness or spring-free memory foam technology that contours to the shape of the body. Some high-tech mattresses even come with special sensors that track your sleep patterns and adjust themselves accordingly.
If you can afford it, investing in a high-tech mattress might be worth the cost. Most people spend roughly a third of their lives sleeping; if you find yourself tossing and turning every night, struggling to get comfortable, and waking up with a sore back, it might be time to upgrade from your outdated option.
Much like mattresses, alarm clocks have come a long way. We no longer need to be jarred awake by something that sounds like a tornado siren. Research has shown that waking up more gradually contributes to better sleep quality. With that in mind, companies have clocks with sounds that wake us gently and gradually. Some of them simulate a sunrise by slowly brightening your room. Others use soothing sounds or small vibrations to nudge you awake.
Some of the most popular products are the Philips Wake-Up Light, the Casper Glow Light, and the SensorWake. Most modern smartphones also offer similar alarm clock features, with soothing tones that you can set to start low and gently increase in volume.
Some people swear by using a sleep podcast to fall asleep. Indeed, there are numerous podcast series designed specifically to help you drift off at night. They might include soothing sounds, guided meditation, or even bedtime stories.
Some of the most popular sleep podcasts include "Sleepy" by Otis Gray, "Sleep with Me" by Drew Ackerman, "Nothing Much Happens" by Kathryn Nicolai, and "Get Sleepy" by Tom Jones.
Sleep masks may not seem very cool, but they are making a strong comeback in 2023. Even with new information and technology focused on getting better sleep, sometimes a simple mask over your eyes can work wonders.
A body tends to get better, more restful sleep when not subjected to extra light. Anyone trying to sleep in a room that isn't naturally dark would probably benefit from using a sleep mask. Popular brands include Alaska Bear, Manta Sleep, and Bucky. But really, anything that is comfortable and does a good job of blocking out the light will do.
Weighted blankets have soared in popularity in recent years. There are studies that suggest they reduce stress and anxiety, leading to better-quality sleep. A weighted blanket is exactly what it sounds like: a blanket that is filled with a heavy material like plastic pellets or glass beads. The covering adds gentle pressure to the body during sleep, which many people enjoy.
Weighted blankets have also been shown to reduce insomnia symptoms. There are dozens of companies to choose from, but popular brands include Gravity Blanket, YnM, Hush, and Quility.
Nothing fancy about this one. No special product or advanced technology can help with sleep quality like a consistent routine. This simply means going to bed at the same time every night and waking up at the same time every morning. Yes, even on weekends. It may sound counter-intuitive, but sleeping until noon on a Sunday can actually do more to disrupt your sleep than help you feel rested.
Maintaining a regular sleep routine will train the body to regulate its natural sleep cycle. In an ideal (but probably impossible) world, your body would sleep when tired and wake when rested, without any extra help.
Meditation is a proven technique for reducing stress and promoting relaxation. It can also be an effective tool for improving sleep quality. By practicing meditation before bedtime, you can calm your mind and reduce racing thoughts that would keep you up at night. There are many meditation apps available, such as Headspace, Calm, and Insight Timer.
Herbal teas, such as chamomile, lavender, and valerian root, have been used for centuries to promote relaxation and improve sleep quality. These teas contain natural compounds that have calming properties and can help reduce anxiety and promote relaxation. Sipping a warm cup of herbal tea before bed can be a relaxing and comforting bedtime ritual.
All screens emit blue light, which has been shown to disrupt the natural sleep cycle. That means staring at a TV, laptop, or phone right before bed makes it harder to fall asleep and get solid rest. There are multiple ways to combat blue light, but the most effective one is to simply stop using screens at least an hour before bedtime.
If shutting the screens off early isn't an option, then consider using a blue light filter. Special blue light filter glasses help reduce the impact of blue light on your eyes. Most smartphones also have blue light-reducing features, like Night Shift on the iPhone or Night Light on Android. You can schedule these software features to turn on at night. They give the phone screen an orange-like hue—a result of reducing the blue light.
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.