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Can’t sleep?  Here are the best products to help you, according to experts


You’re lying awake in the middle of the night, trying to do the soothing breathing exercise your yoga teacher showed you, desperately unable to get back to sleep. Your phone sits next to you, practically begging you to pick it up. You think “I’m just going to do a quick scroll, then I’ll be ready for bed.

Hours of Tiktok later, the alarm goes off, your kid asks for juice, and your boss micro-manager has already sent you three emails. You were sucked into the screen, you never went back to sleep, and now it’s morning.

Don’t let that be you! If you’re having trouble falling back to sleep in the middle of the night, you may instinctively reach for your phone or computer. Think twice, urged clinical psychologist Michael J. Breus, a graduate of the American Board of Sleep Medicine and fellow of the American Academy of Sleep Medicine.

“Your phone emits blue light that disrupts circadian rhythms and inhibits melatonin production,” Breus told HuffPost. “Also, your phone is a potential source of stress. You might inadvertently read a disturbing headline or see a text about a difficult situation at work. When you’re stressed, you’ll have a harder time falling back to sleep.

As Breus explained, clicking around on your phone or tablet can expose you to disruptive lights and potentially stressful content. He noted that playing a phone game or doing something really interactive on a screen can also keep you awake.

“Trying for your new high score on Candy Crush isn’t exactly conducive to a better rest,” he said. “When you’re engaged in something or playing something, you’re definitely not trying to fall asleep.”

Dr. Abhinav Singh, medical review expert at the Sleep Foundation and medical director of the Indiana Sleep Center, said interactive or engaging content on screens increases brain activity and makes it harder to return to sleep. It also reminds you what time it is, which can make you even more stressed.

To help you sleep more peacefully, Breus and Singh have broken down the best things to use in the middle of the night when you can’t fall asleep.

HuffPost may receive a share of purchases made through links on this page. Each item is independently selected by the HuffPost Shopping team. Pricing and availability are subject to change.

A soothing noise machine with white noise and nature sounds

When you’re lying awake in the middle of the night, it’s easy to start thinking about that email you need to answer or the laundry you never got out of the dryer. Per Singh, turning on a white noise machine or listening to nature sounds can help you stay present and start falling back to sleep.

“Listening to soothing sounds grounds the mind, allowing your mind to stay focused, rather than drifting off into thoughts of the day,” he said.

This noise machine from Sound + Sleep has 10 sound options, including white noise and rain. You can set it to last all night or on a loop for 30, 40, 90 or 120 minutes.

A real paper book

Instead of reading on your phone or Kindle (or, let’s be real, watching TikTok for three hours), Singh suggests picking up a paper book.

“The light and content from your devices will increase brain activity, while telling you the time, adding to the frustration, and almost always won’t help you get back to sleep,” Singh said. “Reading or something less challenging is usually advised.”

Thrift Books is an online new and used book retailer that typically offers unbeatable prices. Pictured is a “Swing Time” by Zadie Smith, $5.29.

A pack of nightlights to put in the hallway

When you can’t get back to sleep, you may be tempted to go to the bathroom, have a late-night snack, or wander around the house. Breus said if you leave your room in the middle of the night, you should minimize overhead lights or floor lamps.

“Install nightlights between the bedroom and the bathroom,” Breus said. “When you turn on a light, your body stops producing melatonin. Nightlights provide enough light to get you safely to the bathroom without waking you up any further.”

This is a set of four adjustable nightlights with dusk-to-dawn sensors, so they automatically turn on and off. The square shape means they’ll only take one outlet, and you can still charge your phone or plug something in underneath.

A comfortable chair for lounging

If you’re groping in bed, having trouble falling back to sleep, Singh said getting cozy in a comfy chair can do the trick.

“Finding a comfortable sitting position basically helps your brain associate a comfortable environment with sleep,” Singh explained.

This adult beanbag measures 5 feet in diameter and has a removable, machine-washable cover. It exists in 36 colors.

A Bluetooth sleep mask that blocks out light and lets you listen to podcasts

To block out the light and listen to a podcast or soothing music without looking at your phone, Singh suggested grabbing a Bluetooth eye mask.

This adjustable Bluetooth eye mask lasts for 10 hours of playtime on a single charge. The Bluetooth module and wires are removable, so you can clean the mask after using it.

LED blocking stickers for all your devices

Besides your phone screen, Breus said small lights from appliances in your bedroom like the TV, internet router, or air conditioner can disrupt your sleep.

“The main source of light causing problems at night is artificial blue light generated by a number of electronic devices in our homes – artificial blue light which can interfere with your body’s production of melatonin.”

This set of over 100 pre-cut light blocking stickers will darken the lighting of household appliances.

A timeless alarm clock that won’t stress you out

Although you’re dying to know what time it is, Singh and Breus advise you not to look at a clock when you’re having trouble staying asleep.

“Keep your eyes on your alarm clock in the middle of the night,” Breus said. “Panic about your lack of sleep won’t help you sleep. Focus on relaxation.”

Of course, if you know you have to get up at a certain time, the fear of sleeping in can keep you up at night. This Sunrise smart alarm clock has a dimmable clock function, which means you can turn off the time display while you sleep. You can set it to light up or make noise when it’s time to get up. It’s a phone charger, speakerphone, alarm clock and sunrise light in one, and it connects to Wi-Fi and Bluetooth so you can set it all up with your phone, then leave your phone in the kitchen, away from your bed.

Blue light blocking glasses if you just have to look at your phone

As mentioned, reaching for your phone in the middle of the night probably won’t help you get back to sleep. “However, if you Homework use your phone or other device with blue light, consider wearing blue light blocking glasses,” Breus said. fall asleep or stay asleep. ”

EyeBuyDirect offers a wide selection of blue light filtering glasses in a variety of styles and prices. Pictured above is the Pacific in Blue Stripe ($39); at the bottom is Daydream in Golden Brown ($28).



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