In an effort to uncover effective strategies for achieving a more restful night’s sleep, we spoke with both former insomniacs and sleep experts. They shared their personal recommendations and tried-and-true products that have helped them improve their sleep quality. Here are their insights for enhancing your nighttime routine.
**Acupressure Mat**
“I always have my Shakti mat by my bed. It’s an acupressure mat that I got 15 years ago. I use it for napping or when my mind is racing at night. It helps ground me and has therapeutic benefits for aches and pains. I simply lay it on my mattress and cover myself with a duvet,” shares Nerina Ramlakhan, a physiologist and sleep therapist.
**SleepSound Silicone Earplugs**
James Wilson, known as The Sleep Geek, states, “I’ve been raving about these custom-fit earplugs to a friend. Unlike generic earplugs, these are made just for me and make a significant difference, especially when I’m in noisy environments. They are super comfortable, too.”
**Sleep Time Tea**
“Each night, I make myself a cup of Clipper Organic Sleep Time Tea before bed. The warm herbal drink is calming, and having this routine signals to my brain that it’s time to wind down,” advises Lindsay Browning, a sleep expert and author.
**Loop Quiet Earplugs**
Kat Brown, author of *It’s Not a Bloody Trend*, remarks, “I deal with chronic insomnia, and part of my bedtime strategy includes Loop Quiet earplugs, which block out noise effectively. I also use an assortment of eye masks to keep the light out, and a homemade lavender spray to signal bedtime.”
**Daylight Lamp**
Anna-Louise explains, “After struggling with sleep post-children, I turned to light therapy. I make it a point to get in sunlight first thing in the morning, and I also use a SAD lamp at my desk. This routine paired with a consistent bedtime works wonders for my sleep.”
**Sleep Headphones**
“I can’t fall asleep without some audio in the background, but I used to annoy my partner with the podcasts I played. Now, I use a Musicozy sleep headband to listen without disturbing him, and it keeps my head warm at night,” says Eve from Nottingham.
**Ashwagandha**
“My friend swears by taking 650mg of ashwagandha for anxiety, and it’s helped him sleep soundly. For me, a chamomile pill before bed works best,” shares Twinkle from Calgary, Canada.
**Simba Mattress**
Nadia from Reading mentions, “I struggled with sleep for a long time, but after purchasing a Simba mattress, my life changed. It regulates temperature and has helped me sleep much better, waking up refreshed in the morning.”
**CBD Sleep Drops**
Polly, based in London, notes, “After experiencing insomnia following my mother’s passing, I found OTO CBD sleep drops to be the most effective for me. They help me drift off quickly at night.”
**Audiobooks**
“I enjoy relaxing with an easy-listening audiobook, allowing my mind to escape into another world. My favorite is Harry Potter read by Stephen Fry,” says Claire from Hemel Hempstead.
**Mind Games**
“I’ve learned to manage my racing thoughts by reminding myself that 3 a.m. is not the time to solve problems. I think of random words to keep my mind occupied, which has been surprisingly effective,” explains Andreina from Bournemouth.
**Magnesium**
Barbara from Birmingham reveals, “I take magnesium tablets a couple of hours before bed, followed by magnesium cream on my legs. This routine has helped me reclaim a full night’s sleep during menopause.”
**White Noise App**
Jennifer from Brussels relies on her white noise app: “I used to use a device for babies, but now the app works just as well and is far more convenient.”
**Re:sleep Program**
Fiona from Brighton credits her improvement in sleep quality to the Re:sleep program, which employs Cognitive Behavioral Therapy techniques for sleep. “It’s challenging, but it really works—I’m now getting seven hours of uninterrupted sleep.”
**Sleepeaze**
Natalie in Manchester mentions, “I occasionally take Sleepeaze, an antihistamine, 20 minutes before bed for deeper sleep, and I feel much more refreshed in the morning.”
**Blue Light-Blocking Glasses**
Niki from Leeds highlights the impact of blue light-blocking glasses: “Wearing these while working late really helps improve my sleep quality, especially in the winter.”
**Avena Sativa**
Annette from Kuala Lumpur swears by Avena Sativa tincture: “Taking a few drops in warm water before bed has a calming effect on me.”
**Alphabetical Lists**
Karina from Sheffield shares a technique she learned from the military to calm her mind at night. “Thinking of words that start with each letter of the alphabet occupies my brain just enough to keep me from spiraling into stress.”
These varied strategies showcase the creative and personalized approaches people take to improve their sleep—offering hope to anyone struggling to find rest at night.
