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We live in stressful times, and it is very difficult for many of us to put our worries aside and relax into a good night’s sleep. Things like work, stress, and your sleep hygiene can affect the quality of your sleep, so we spoke with sleep and comfort experts to find tips. and useful tips to help you relax more easily every night.
Dr. Michael Grandner says: “The most important thing about getting a good night’s sleep is making sure you’re preparing yourself for success. Casper sleep advisor and director of the Sleep and Health Research Program at the University of Arizona. “That means removing barriers to sleep like caffeine, reducing distractions near bedtime, giving yourself enough time to relax, and keeping your bedroom cool, quiet, and dark. and comfortable.”
“Something that I was taught during my physical therapy years is called a spring test,” explains the physiotherapist. Dr. Karen Joubert. “If you take your pillow and you fold it in half and it doesn’t bounce back, that means the pillow has lost its integrity. And maybe it’s time for a new bed.”
However, the right pillow is up to you, says Grandner. “A good pillow is one that is firm enough but soft enough,” he says. “That can vary from person to person, but the ideal pillow is one that balances comfort with its ability to maintain its level of support throughout the night.”
See our picks for The best pillow for any sleeping position is here.
Joubert actually recommends this tiny pillow, saying, “It’s a tiny little pillow, and it sits between your legs. When you sleep on your side and your knees are close together, your knees will pull into your hips. You really want to raise that leg so that the knee is in line and level with the hip.”
For side sleepers, this sturdy foam pillow is ideal for keeping the spine straight, says Grandner.
One reviewer wrote: “For over a month, I woke up with a stiff neck and shoulder pain, which I know was caused by my pillow. Since finding a good pillow is even harder than finding a good bra or a pair of jeans, I asked my chiropractor for a suggestion. She told me about the Casper foam pillow, I went home and ordered it, Amazon shipped the next day and I had a full week of sleep, pain free, comfortable and uninterrupted.”
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Hot sleepers? This best-selling Casper pillow is an Underscored editors favourite, with microfiber and cotton material we can guarantee wicks away moisture and keeps you cool all day long. night. We bought four at the same time. You can choose between a low loft for a flatter pillow (great for back sleepers) or a high loft for a fuller pillow, ideal for side sleepers.
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$29.99 $19.99 and Amazon
According to our experts, eye masks are one of the most effective and inexpensive sleeping technologies available today. They are very effective at blocking out ambient light, helping to protect your body’s “nighttime” signals. This is a favorite on Amazon because molded eyecups help relieve pressure on your eyelids.
Our picks for best sleeping mask of the year, this cotton eye mask has a cord at the nose that can block all – and we mean all – light. It received top marks in our testing because it was soft on the eyes and never bugged through the night, regardless of our sleeping position.
Grandner, who likes this machine, said: “Many people, especially light sleepers, appreciate the noise masking effect of noisy machines, masking and absorbing other sounds from the environment.
“A lot of us go to bed watching the news or on our phones, and we just can’t turn off our brains,” says Joubert, the proponent of the machine. “When you use something like White noise, it retrains the brain. You can focus on something else. It also helps to quiet and slow down the mind and the mind. I think they are highly effective.”
Joyce Azzaline, a psychiatric nurse practitioner at Have a mind, also recommends using a white noise machine, like this one from Hatch, to encourage better sleep. “The noise allows for consistent humming, so that you are not disturbed by any random noises in the environment such as whistles or whistles,” she says. “It keeps your brain busy with soothing dull sounds. Something like Hatch Restore is nice because it’s a sound machine that also has a mediation app and an alarm clock built in, so you can leave your phone on the other side of the room. ”
Our favorite white noise machine? After months of testing, we chose Sound + Sleep Mini due to its white noise cancellation, with 48 different sounds, like rain, stream, fan, ocean, white noise, and more other bar. Other devices we’ve tested have some of these sound patterns, but the Mini is one of the only devices that has it all. Our other favorite feature? In fact, it’s basically built for travel, so you can take it anywhere.
“Another trick I use is to get white noise from my air purifier or humidifier,” says Azzaline, pointing to this air purifier. “Cleaner, less dry air can help you breathe better, which in turn can lead to better sleep.”
Not an Amazon product but great nonetheless, Azzaline recommends this humidifier and diffuser. “Some humidifiers, like this Canopy, also have an essential oil diffuser option,” explains Azzaline. “You can use it with lavender essential oil, which has sedative properties and was found to promote better sleep. ”
With the code CNNSLEEP you can get a Free open space fragrance set ($40 value) when you buy a humidifier or diffuser. Must add Aroma Kit to cart first to receive free gift
“Blackout curtains are another great way to protect your sleep from environmental light that can disrupt sleep,” says Grandner. “They can help you sleep well at night, even at sunrise. Just make sure you open them in the morning! This highly rated set also blocks out the cold.
These equally beloved blackout curtains with padding on the top for easy sliding away at a great price and promise to block out light, cold, and noise from the outside world, helping you get a good night’s sleep more delicious.
Azzaline talks to patients who have trouble sleeping every day. “In addition to practicing good sleep hygiene (think: go to bed at the same time every night, and put your phone down at least 30 minutes before dozing), I generally recommend weighted blanket for my patients. It provides a sense of security as it envelops you, leaving you feeling protected and helping to ease any restless legs that might be keeping you awake. I personally use one and always say it feels like a gentle hug on the body and lulls me to sleep. There are a lot of good ones on the market, but the one I use at home has two removable covers, one for winter and one for summer, and they’re washable.”
$215 at Amazon and $190.06 at Gravitation with code CNNSLEEPWEEK
One of our favorite weighted blankets on the market, the blanket comes in three different colors and luxurious looking stitching ensures that the fine particles are evenly distributed throughout the blanket. Gravity even has the cloak has its own weight.
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“There is something comforting about a weighted blanket,” says Joubert. “I think it’s a really smart product on the market.”
This weighted blanket is unique in that it comes with its own super plush cover that is machine washable, and it even weighs up to 30 pounds.
“Weighted blankets work by providing a consistent, enveloping layer of pressure that not only gives you a feeling of weight but also restricts your movement,” says Grandner. And this one of Amazon’s best-loved, editor-approved ones, is a real bargain for its quality.
“Many people wait too long before replacing an old mattress. Sometimes, this can make a big difference in comfort at night,” says Grandner.
Joubert explains: Weight and sleeping style can also make a difference. “Someone lighter or you sleep on your side, you may want to go with a mattress that is both softer or firmer.” Check out our guide to the top Mattress brands in a box here.
You may want to look for a firmer mattress like this one if you’re an older adult or sleep on your back, says Joubert. “The heavier you are, assuming you weigh 200 pounds or more, or you are a back sleeper, the more likely you are to fall into the medium to firm mattress guidelines,” she says. Layers of breathable foam plus springs add lift, support and airflow to this prized mattress.
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This medium firmness mattress is also one of the most popular on Amazon, not only because of its true bargain price, but also because of its combination of memory foam and internal cushioning texture that aligns the spine and reduces pain. Minimize pressure points to give you the most comfortable sleep. . It comes in heights from 8 inches to 12 inches.
Known as the most durable mattress on Amazon, the foam in this 12-inch Zinus is infused with activated charcoal and even green tea to relieve pressure and shape to conform to your body. Especially great for side sleepers, although it really seems to please every reviewer, it even comes with a 10-year warranty.
