Picture this: After a hard day of work, you snuggle up and get ready to doze off, but you end up tossing and turning all night. If this sounds like you, you’re not alone. Read on to discover a list of dreamy tech that’ll leave you counting sheep.
Sleep: Why Should I Care?
Missing out on those zzzs does more than leave you tired and cranky. Without enough sleep, you’re more likely to catch the sniffles, have high blood pressure, and have issues losing weight. So, all in all, sleep is definitely something that should be prioritized when it comes to health and well-being.
A Snooze-Worthy Lineup
Getting some shuteye isn’t always easy, especially when there are noisy house members or if you have racing thoughts. Luckily, having these 6 devices on hand can be helpful.
1. Sunrise Alarm Clock
Stressed out and groggy when your alarm clock goes off? You don’t have to worry about that when using a sunrise alarm clock. Sunrise alarm clocks mimic a sunrise by gradually emitting light. This gently wakes you up and leaves you refreshed.
The science behind sunrise alarm clocks has to do with your circadian rhythm. Your circadian rhythm is a biological clock that tells your body when to go to bed and when to stay awake. Your circadian rhythm is influenced by lightness and darkness.
2. Blue Light-Blocking Glasses
Using your phone or watching TV around bedtime can lead to a restless night. These electronics emit blue light, which can mess with your circadian rhythm. Your body might believe it’s daytime rather than night.
Wearing blue light-blocking glasses in the evening helps limit blue light and keep your circadian rhythm healthy.
3. Noise-Canceling Headphones
Noise-cancelling headphones let you sleep peacefully, even if you have noisy neighbors. However, make sure to opt for noise-cancelling headphones specifically designed for sleep. The bulkier daytime ones can be uncomfortable to sleep with.
4. White Noise Machine
A white noise machine is a must for anyone struggling with sleep. White noise machines produce soothing sounds, like rain falling, trees rustling in the wind, the crackle of a fire, and more.
5. Air Purifier
Indoor air is often filled with pollutants like dust and mold, which can worsen allergy symptoms—bad news for getting quality sleep. Luckily, having an air purifier can help. Air purifiers produce clean air by attracting pollutants to their filters.
6. Aroma Diffuser
An aroma diffuser is a small machine that releases aromatic scents. To use it, you have to fill its reservoir with water. Then, add a few drops of essential oil, like lavender or peppermint.
Breathing in these scents can reduce stress and promote sleep.
Devices and Your Sleep Routine
Remember that the devices above are only meant to supplement a healthy sleep routine—not replace it. A healthy sleep routine means:
- Going to sleep and waking up at the same time every day
- Using your bed for sleep (and sex) only
- Hoping out of bed when you can’t sleep
- Eating light snacks/meals around bedtime
- Keeping naps short and limited to the early parts of the day
When to Seek Medical Assistance
If you still have trouble sleeping after investing in the devices above, then it’s best to consult with your doctor. Sleep apnea, mental health disorders, circadian rhythm disorders, medication side effects, and more can lead to sleep issues.
Improving Sleep with Tech
Make a positive change to your sleep with these devices. White noise machines and air purifiers can contribute to a more restful night.
Sources
- Sleep Deprivation: What It Is, Symptoms, Treatment & Stages. Cleveland Clinic, 2022.
- Circadian Light For Your Health. General Services Administration (.gov).
- How blue light affects your eyes, sleep, and health. UC Davis Health, 2022.
- Air: Indoor Allergens. Wisconsin Department of Health Services (.gov), 2023.
- The 20 Ultimate Tips for How to Sleep Better. Sleep Foundation, 2023.
- Sleep Disorders. MedlinePlus (.gov), 2020.
Did any of these devices help you sleep? Share in the comments below.
i like the footnote about taking a warm bath to relax in preperation for sleep, but can cold showers mak me tired too?
Thank you for taking the time to leave a comment! According to Sleep Foundation, there are mixed studies about how cold showers impact sleep. They state that cold showers cause your body to produce cortisol, which gives you increased alertness.
However, they list a study involving athletes that found cold water immersion led to boosted sleep quality. Sleep Foundation ultimately recommends taking a warm shower before bed.
Feel free to check out their article, “Benefits of Showering Before Bed,” for more information.