Struggling with sleep is all too common. Many face challenges like falling asleep, difficulty staying asleep, or waking up feeling drained and with headaches. Over the past year, a thorough reevaluation of my sleep environment—from the bed to the room’s temperature, sounds, and lighting—has led to significant improvements. Below are various tips geared towards different sleep-related issues.

It’s essential to create a nighttime atmosphere for effective sleep. A selection of brands now provide intelligent blackout blinds that can darken your space instantly. For instance, I opted for Rolli shades, while a colleague prefers Smartwingz. Additionally, I eagerly anticipate Switchbot’s roller shades due to launch soon, which promise to be budget-friendly and customizable for various window sizes.

An alternative would be a sleep mask. A remarkable option is the Aura mask, which is soft enough for side sleepers. It includes compartments for lavender inserts and connects to an app for options like guided meditations, white noise, or even music playback. Plus, built-in lights provide a gentle wake-up feature by simulating a sunrise. Though initially skeptical about a scented mask, it has proven to be genuinely effective and soothing.

On those nights when sleep feels elusive, I find that reading on my Kindle while embracing a cozy environment can be helpful. I dim the lights and activate a calming scene using my Nanoleaf lights, which cast enchanting waves of color and movement that positively influence my mood.

If anxiety or an active mind disrupts your ability to fall asleep, consider enlisting the help of a voice assistant. Simply asking Siri, Alexa, or Google to review your agenda for the upcoming day can alleviate the worry of forgetting tasks. This method allows you to externalize racing thoughts instead of lying awake burdened by them. Moreover, these assistants can help ensure that any smart devices are switched off, eliminating the need to rise from bed.

Frequent awakenings at night can stem from various causes such as temperature or noise disturbances, but ultimately comfort is key. While numerous online tools and applications exist to guide bed selection, nothing compares to testing beds in-person to identify what works best for you. For those with larger bodies or chronic pain, a traditional coil mattress might be preferable to foam. Foam can, however, work wonders in the form of well-shaped pillows that cater to your unique needs, whether under your head, between your knees, or along your back. The Bearaby Cuddler, a long body pillow for wrapping and snuggling, has become a personal favorite.

Utilizing a smart speaker can shield you from sudden noises that disrupt your slumber. Begin by asking your voice assistant to activate a “do not disturb” setting on your devices overnight. You can direct your smart speaker to provide white noise—ranging from conventional sounds to enchanting nature melodies like whale songs and rainforest ambiance. If preferred, music can also serve as a soothing backdrop.

Managing the temperature in your sleeping environment can drastically enhance your comfort. Having both smart air conditioning units and heaters is beneficial. I rely on my Midea U-Shaped Smart A/C for cooling, which integrates seamlessly with voice assistants. For heating, I use a Smart Envi wall heater.

Implementing climate control in bed is transformative. The BedJet 3 allows for personalized temperature adjustments with its airflow systems, circulating hot or cold air under the sheets or blankets. The device can be controlled via a smartphone app or remote, and my favorite feature is its ten-minute blast of warm air, perfect for cold nights or chilly mornings.

Not all solutions are high-tech; selecting the right bedding is crucial too. Options like brushed cotton sheets are designed for those who tend to overheat, while others, such as linen, cater to those who prefer a cooler sleep.

Frequent awakenings due to headaches or sinus discomfort can be linked to air circulation issues. A positvely-reviewed option is the Dreo fan, with its “natural” setting imitating a gentle breeze. Cleanup is also a breeze as Dreo models are easy to disassemble, thus minimizing dust circulation, which can trigger sinus issues. Incorporating a smart air purifier, like the Mila, can significantly alleviate dust, pollen, and pet dander, leading to reductions in headaches and congestion.

Adjusting the angle at which you sleep can also yield benefits. Various brands offer electric bases that can convert standard bedframes into adjustable ones, thus allowing for head, knee, or foot elevation. The Power Layer, by BedJet, provides subtle yet effective positioning to prevent snoring and relieve nasal congestion. Control adjustments can be conveniently made through a remote or app.

If snoring is a concern, an application like SnoreLab can provide insight by recording your nighttime sounds. It may motivate you to pursue a sleep apnea assessment, many of which can now be performed at home with innovative monitoring devices.

Quality of sleep extends beyond duration; it’s essential to assess its effectiveness. Using a device like the Oura ring can yield valuable insights into sleep quality through metrics such as heart rate and movement. It calculates a sleep efficiency rating based on various factors, determining REM and deep sleep durations.

Sleep evaluation using the Oura ring.
Credit: Amanda Blum

While it can be disheartening to realize there’s a disparity between time spent in bed and actual sleep, the sleep efficiency score is invaluable for fine-tuning various changes made to sleeping habits. The Oura ring offers a comprehensive sleep score based on factors like overall efficiency and REM sleep duration, providing an accurate insight into your sleep pattern. Those who prefer a non-wearable method can consider alternatives like the Chilipad Sleep Tracker or the Withins Sleep Tracking Pad.