Tired of Tossing and Turning? Try These 11 Products for Insomnia
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Anyone who lives with chronic insomnia knows the feeling of the never-ending night. Each passing hour can feel like an infinity, yet, at the same time, the night slips away.
Before you know it, the clock says 3 a.m., and you’ve been awake the entire night.
A good night’s sleep can be like night and day when it comes to your ability to feel happy and productive. While falling asleep would ideally happen without any help, our modern world calls for modern sleep interventions.
That’s where products for insomnia can help. Whether it’s artificial light or scratchy sheets that are keeping you from falling asleep, we’ve got you covered.
What is insomnia, and what causes it?
The term insomnia is often used casually to mean any given night when sleep is difficult. However, insomnia as a sleep disorder can be defined by four criteria:
Short-term insomnia is often caused by stress, schedule changes, or changes in the environment (one reason that insomnia frequently occurs when traveling).
However, the cause of chronic insomnia can be more difficult for doctors to pin down. They often recommend a mix of healthy lifestyle changes, therapy, and medication to help manage and treat it.
Although the exact cause of insomnia can be hard to figure out, it’s clear that many of our modern lifestyle habits — such as using screens late at night, overworking, lacking exercise, lacking sunlight, and using a lot of stimulants — can set our minds racing and make it tough to settle down at night.
Creating healthy habits that help us transition from activity to rest is crucial, and certain products on the market can help counteract the effects of this lifestyle to help us get a better night’s sleep.
How we chose the best products for people with insomnia
There are so many products on the market that claim to relieve symptoms of insomnia. To ensure that you choose the highest quality products possible, we used the following criteria:
Pricing guide
We reviewed a diverse range of products that have a diverse range of prices.
Prices are indicated as:
Upgrade your bedding
Best weighted blanket for insomnia
Purple Bearaby Weighted Blanket
A weighted blanket can be an amazing tool if you experience anxiety that’s keeping you up at night.
Weighted blankets create a calming effect by putting a pleasant pressure on the body. This releases serotonin and calms the nervous system. Research shows that people with insomnia caused by depression, bipolar disorder, anxiety, and ADHD experienced improved sleep when using a weighted blanket.
We like this weighted blanket from Purple because, at 20 pounds, it’s hand-knitted from an organic cotton yarn and encourages natural airflow. It’s also evenly weighted, machine washable, and perfect for all seasons of the year.
This blanket receives overall positive reviews, and many people say it improves their quality of sleep. Many reviewers also appreciate having the ability to choose either a cozy or cool side.
Pros
Cons
Best mattress for insomnia
Saatva Classic Mattress
While a bad mattress might not be the entire reason someone experiences insomnia, an uncomfortable or unsupportive mattress can play a major part in poor sleep.
An old mattress can also be a problem. A 2008 study found that replacing an old mattress (over 7 years old, according to The Better Sleep Council) can help improve sleep quality.
If you’re in the market for a new mattress, a medium-firm mattress can be a great one to consider. A 2015 study showed that medium-firm mattresses are typically comfortable for most people. They can also help reduce back pain.
This mattress from Saatva is available in a “luxury firm” option that many reviewers say helps improve their sleep. It’s a hybrid mattress, which means it has layers of foam for comfort and spring coils for added support and durability.
The Saatva Classic Mattress was awarded a seal of approval by the Congress of Chiropractic State Organizations.
It also has an impressive rating of 4.9 stars from almost 2,000 reviews. Many reviewers say the mattress is incredibly comfortable, and they highly recommend it.
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Cons
Best pillow for insomnia
UTTU Sandwich Pillow
Contrary to popular belief, pillows are not one-size-fits-all. In fact, some pillows can help you fall and stay asleep better than others.
According to a 2014 study, using an orthopedic pillow — one that properly supports the curvature of your cervical spine — is more comfortable than using a feather or regular memory foam pillow. And it can improve the quality of your sleep.
This pillow from UTTU is a memory foam orthopedic pillow designed for all sleeping positions. It’s contoured, which means it’s taller under your neck and dips where your head rests.
It’s also adjustable, so you can choose to have either a low or high contour, depending on what’s most comfortable for you.
The UTTU Sandwich Pillow’s foam is CertiPUR-US certified, which means the foam is made without harmful chemicals. The outer cover is also made of bamboo fabric, which is breathable, cool, and washable.
Reviewers are overwhelmingly pleased with this pillow. Many say it’s extremely comfortable and supportive, even for side sleepers. People also say it makes a major difference in their sleep quality.
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Cons
Best sheet set for insomnia
Brooklinen Classic Core Sheet Set
A 2018 review suggests that overheating at night can have negative effects on sleep. The right sheets, like the Brooklinen Classic Core Sheet Set, can help support an ideal temperature.
This sheet set is made from cotton, which is known for its breathability. It’s also made with a percale weave, which means it’s super lightweight and crisp.
Reviewers say these sheets are soft and feel cool and silky. Some say they’re great for the summer.
Self-reported hot sleepers say these sheets help them stay asleep at night without overheating.
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Try meditation or a bath
Best app for insomnia
Calm
When it’s time to fall asleep, a racing mind can be a frustrating experience for someone with insomnia. If this sounds familiar, it might be worth trying meditation.
Meditation can be an amazing antidote to an overactive mind and body, and it’s an excellent way to relax for sleep. A 2018 study found that practicing mindfulness meditation can improve overall sleep quality.
But meditating alone can be difficult for some people. Meditation apps, like the Calm App, can be a great resource for guided meditations, sleep stories, and relaxation exercises.
The Calm app averages 4.8 stars on the Apple App Store with 1.5 million ratings.
The app has a free 7-day trial, so you can try out the meditations for yourself. After the trial ends, membership costs $69.99 annually.
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Best sleep soak for insomnia
Dr. Teal’s Pure Epsom Salt Melatonin Sleep Soak
An Epsom salt bath is one of the most time-tested and inexpensive remedies for insomnia.
Epsom salt is rich in magnesium, which has a calming effect on the body, and it’s shown to reduce the effects of inflammatory diseases and relieve muscle tension.
Warm baths taken 1–2 hours before bed have also shown to reduce the amount of time it takes to fall asleep.
Dr. Teal’s Pure Epsom Salt Melatonin Sleep Soak combines the relaxing effects of Epsom salts with the sleep promoting benefits of melatonin.
With a low price tag, this product is one of the best deals when it comes to products for insomnia.
Even better, the salt is mixed with essential oils to soothe the senses through aromatherapy. This can also help improve sleep quality.
Reviewers say they love the smell of this bath soak and that it helps them relax before bed.
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Cons
Reduce light exposure and distracting noises
Best light for insomnia
Casper Glow Light
Light is one of the primary offenders at preventing sleep these days. From too much screen time to the oversaturation of light in our homes, the excess light we expose ourselves to tricks our brain into thinking it’s still time to be awake.
Artificial light can have a serious negative effect on our bodies and cause circadian rhythm sleep-wake disorders, which can alter our body’s internal clock and cause insomnia.
One of the easiest lifestyle changes we can make is limiting our exposure to bright light at night. That’s why we chose the Casper Glow Light, which was designed to help people fall asleep easier.
The light has a soft, warm glow that promotes relaxation, and the light gradually dims to help you drift off to sleep without disturbance.
The Glow Light also functions as an alarm in the morning, lighting up with a soft glow when it’s time to wake up. The light sits on a charger and can be carried around as a night light.
The Glow Light is also well-reviewed on Casper’s website with an impressive 5-star average rating.
Pros
Cons
Best sleep mask for insomnia
Lunya Washable Silk Sleep Mask
Sleep masks are a classic nighttime accessory, and for a good reason. They help block out light that might keep you from falling asleep or wake you up too early.
In fact, several studies from 2017 and 2019 show that wearing sleep masks and earplugs help improve the sleep quality of ICU patients who can’t sleep due to light and noise exposure.
We love the Lunya Washable Silk Mask, because it’s designed to not only cover the top half of your face, but also to cover your ears to block out noise. Another bonus: It can also double as a headband for your nighttime skin care routine.
While you can purchase a sleep mask at most drugstores, reviewers say this one from Lunya is well worth the splurge. The silk material is gentle on your delicate facial skin and hair, and it’s available in six different color options.
Reviewers are very happy with this product, saying it’s very comfortable and cozy, and that it effectively blocks out light.
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Cons
Best sound machine for insomnia
Yogasleep Dohm Classic Natural Sound Machine
For some, absolute silence is necessary to fall asleep. But for others, white noise machines can be useful for distracting from background noises that keep you lying awake all night.
In fact, a 2016 study showed that white noise machines effectively mask background noises, and they can help people in noisy places stay asleep and improve sleep quality.
This classic sound machine from Yogasleep is great for anyone who wants to mask background noise. It’s definitely a no-frills option and only plays a classic fan-based white noise sound (no thunderstorms here). But it has two speed options and adjustable tone and volume.
Customers rate this white noise machine highly, saying it creates a soothing sound and blocks out noise. Others say it helps them fall asleep, even when traveling.
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Give natural sleep aids a shot
Best melatonin for insomnia
NOW Liquid Melatonin
Melatonin is a popular natural sleep aid that’s safe for most people to take and has few side effects. It’s a hormone naturally secreted by the pineal gland that controls the sleep-wake cycle.
Studies have shown that taking melatonin supplements can help reduce sleep onset latency (otherwise known as the amount of time it takes to fall asleep) in people with insomnia.
Liquid melatonin absorbs more quickly into the bloodstream than pill form, which is why this option from NOW is our pick for people with insomnia.
This supplement is also free from wheat, gluten, soy, milk, egg, fish, and shellfish.
One serving provides 3 mg of melatonin. Because this liquid formula doesn’t come with a dropper, you’ll need to measure it yourself with a measuring spoon or cup.
Check out some other top picks for melatonin supplements.
Pros
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Tip
For the best results, experts recommend taking melatonin about 2 hours before bedtime.
Shop now at AmazonBest natural supplement for insomnia
R.W. Knudsen Family Organic Just Tart Cherry Juice
Cherry juice is one of the most overlooked and simplest sleep remedies available. While warm milk usually gets all the credit for being the bedtime drink of choice, tart cherry juice is actually a powerhouse that’s shown to increase melatonin production and improve sleep duration and quality.
Even better, most containers of tart cherry juice go for less than $10 and can be purchased at most major grocery stores.
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How to choose
The best way to choose which treatment is right for you is to understand what type of insomnia you may have. Some treatments will work differently depending on whether you have short-term, acute, or chronic insomnia.
Also, bodies respond to medications and treatments differently. If you have symptoms of more serious insomnia, it might be best to seek out the advice of a medical professional.
When to talk with a doctor about insomnia
Temporary sleep loss and diagnosed insomnia require different courses of action.
According to the National Institutes of Health, people with insomnia can find relief by improving their sleep hygiene, avoiding caffeine and alcohol, managing stress, limiting daytime naps, getting regular exercise, and avoiding certain medications.
But, if you’re struggling to sleep 3 or more nights a week for more than 3 months, you may need further treatment. This could include medication or cognitive behavioral therapy.
If you consistently have trouble falling and staying asleep, reach out to a doctor to discuss potential treatment options.
Frequently asked questions
Are there prescription medications to help with insomnia?
There are prescription medications that can help with insomnia.
Benzodiazepines are the most common type of prescription sleeping pills. Some other sleeping pills doctors may prescribe include:
When prescribed any medication for insomnia, it’s best to return to your doctor if the medication isn’t working or has any long-term side effects. Talking with your doctor may help you find the right solution to insomnia in the long run.
Can insomnia go away?
Short-term insomnia is often a temporary condition that can go away with some treatment. Following healthy sleep habits, such as avoiding caffeine, sleeping at a consistent time every night, and limiting naps, can help with symptoms of insomnia.
With long-term insomnia, the right treatment can positively impact symptoms. Seeing a sleep specialist can be effective in finding the right treatment approach in hopes that insomnia will go away.
What foods can cause insomnia?
A diet high in refined carbohydrates can raise the likelihood of developing insomnia.
These are often called “empty” carbs and can include sugar and processed grains like white bread, cakes, and sodas.
If you have insomnia, it may be a good idea to try reducing and cutting out some of these foods from your diet.
Takeaway
Chronic insomnia has repercussions that ripple into the day and can lead to fatigue, exhaustion, trouble concentrating, and other health problems.
We live in an overstimulating world where factors, such as overexposure to light and stimulants, can disrupt the body’s circadian rhythm and make falling asleep or staying asleep difficult.
Luckily, there are products on the market that can help you settle your body and mind down, and help you fall asleep easier.
Remember to always talk with your doctor before trying any at-home remedies.
Lucia Whalen is a Chicago-based writer and multimedia journalist specializing in the intersection of health, science, and environment; she is also a cofounder of Trashy Magazine. Her writing has been featured in Atlas Obscura, South Side Weekly, MindBodyGreen, and other publications. She is a graduate of Northwestern University’s Medill School of Journalism.
Posted : 2024-08-29 10:50
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