9 Tools for Better sleep
Sleep is the foundation of optimal health, influencing everything from mental clarity and physical performance to overall longevity. Yet, over a third of U.S. adults consistently get less than the recommended 7–9 hours of sleep, and nearly 40% report unintentionally dozing off during the day at least once a month.
Over the past decade, I’ve made sleep optimization a priority in my own life, experimenting with strategies and diving into the research. From grounding and early morning sunlight exposure to knowing the right time to cut off caffeine, I’ve shared insights on how daytime habits can improve sleep quality.
Today, I’m shifting gears to focus on the best tools and technologies available to help you take your sleep to the next level. Whether you’re struggling to fall asleep, stay asleep, or wake up refreshed, these tools can make a big difference.
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Sleep mask: FRESHME
Mouth tape: SomniFix is a great brand that’s easy to apply and stays on all night. Use the promo code MINDBODYDAD for 10% off.
Blackout curtains to prevent this light from coming in and disrupting your natural melatonin production.
Blackout shades are good too but light sneaks in through the areas between the shades and the window border. If you do use blackout shades then consider a track to put on this border and block the light.
Nasal strips: Breathe Right makes a variety of nasal strips including “original,” extra strength,” and “clear".
Breathwork and meditation and mindfulness: If you’ve never practiced meditation then I would recommend starting with breathwork techniques. From there, consider using an app like Headspace (which I’ve been a fan of for years). Even sitting up in bed for 10 focused breaths before hitting the hay can allow your brain to be “centered” and transition from the “fight or flight” state (sympathetic) to the “rest and digest” state (parasympathetic) for improved sleep.
Air purifier: Find a HEPA filter air purifier designed to cover the space it is used in. We use the Alen FIT50 Air Purifier because it is quiet, looks nice, and it’s one of the most affordable HEPA filters on the market. Update: we now have the Alen BreatheSmart 75i version as well. This one is larger (and pricier) but it’s perfect for our first floor in the hotter and colder months when we have to keep the windows closed.
Weighted blanket: I recommend opting for an organic cotton like the one that JOLLYVOGUE makes if you do get one.
White noise: We occasionally use the White Noise Lite app which can be used when the phone is in airplane mode. We also have this more basic and portable Yogasleep noise machine which is low-EMF, durable, surprisingly loud (85dB), and great for kids too.
Grounding: The grounding mat that I use is simple and affordable. There’s a version for a standing mat (which I use when blogging) and one for sleeping. If you’re interested in learning more about the benefits of grounding, and how to do it, read my article here.
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