Must-Have Sleep Improvement Gifts for the Holidays
Changing your habits and lifestyle will always be the most effective (and affordable) way to improve your sleep quality and you absolutely don’t need to purchase anything to practice self care. I highly recommend checking out this piece I wrote about the actual strategies you should implement to enhance your sleep quality before buying a single thing. As it’s nearly gift giving season, though, and shipping delays are still very much a thing, I thought it might be useful for you to check out the tools that have helped me, in partnership with stress management and strong boundaries, go from grumpy insomniac to annoying morning person who prefers decaf!
(This post contains affiliate links, so shopping through them helps support my small business! Click on the images below to shop!)
The Best Sleep Habit Aids and Sleep Wellness Products of 2021
A daylight alarm clock
I used my phone alarm for years— which also meant that my phone was too close to my bed to resist a) late night IG doom-scrolling and b) snoozing 22x. Investing in an actual alarm clock was a game changer- especially this Hatch Restore that is both an alarm, a daylight lamp, and a sound machine. I love the combo because it automatically shuts off your sleep sounds when it’s time to wake up, whereas using a traditional sound machine, it doesn’t shut off until you physically get up and turn it off, which can keep you in that dreamy state too long. I also love that the choices for the wake up alarm are all natural and soothing without being so chill that I sleep through them— there’s nothing worse than waking up anxious because of annoying beeping. The daylight lamp function is clutch for winter mornings where you would wake up in blackness— and I haven’t travelled time zones since buying mine, but I imagine it will be really helpful for acclimating to new time zones with less jet lag!
A sound machine
If you want something more affordable than a fancy do it all alarm clock, the Yogasleep Dohm Sound Machine is a great choice. I used this one for a long time before upgrading to the Hatch, and I still use this instead of music when I’m working to help minimize distractions when I’m working from home. Spotify also has some great sleep and nature sound playlists for your to DIY your own sound machine, and I even created one for HPS here.
A weighted blanket
I was gifted the Bearaby blanket a while back and I love it, but it is on the pricier side. I did some hunting and found this knitted dupe on Amazon for $100 less that looks just as hygge. Free option: I also find that snuggling with my dog helps me doze off quicker! I know some people are really anti-dogs in the bed, but they really are nature’s weighted blanket. Cuddling with animals lowers the stress hormone cortisol and releases happiness hormone oxytocin for both of us, so they really do help you snuggle in for the night. Beware though, if you have a restless dog or cat, their movement during the night could potentially disrupt your sleep.
A sleep mask
If you have a partner that scrolls Twitter to the wee hours of the morning like me, you need a sleep mask. For home use, I use a weighted face mask— you wouldn’t believe how much tension you hold in your face, particularly the eyes, until you try one. For travel I use this super fluffy one. Even the non-weighted version does it’s thing to signal my body that it’s time to let go of tension and of course, blocking out light makes for deeper, less interrupted sleep.
Specialized pillows
As a natural stomach sleeper (the worst position for back pain), I’ve been trying to “train” myself to become a back sleeper for years. Inevitably, I’d wake up every morning face down with a twinge in my low back. I found this cervical pillow on Amazon and because it has little “bumpers” it keeps me laying supine and I’ve been getting corpse-like, pain free sleep. To really get my body into rest and digest, sometimes I’ll add a yoga bolster under my knees to create even better full body alignment. You’ll sleep like a log.
Fancy sheets
I never trusted myself with “nice” sheets before period underwear was a thing, but now that it is, I can’t believe what I was missing. I have the Magic Linen sheets in white and the duvet set in natural linen at home, and even covered in dog fur, it is so luxurious and beautiful, which makes my bedroom feel special (which is saying something, considering my NYC bedroom is the size of my bed). Psst! Code HELEN10 gets you 10% off when you use these links!
Pillow spray
Essential oil mamas terrify me, but I’ll be damned if lavender isn’t relaxing. You’re probably familiar with sensory memory and how intensely some smells can bring back certain associations— if you regularly use a scented pillow spray in a soothing scent before bed, after a few days, the smell alone will help you shift into a rest mindset out of sheer habit. Bonus points if you take a bath with the lavender epsom salts before bed!)
Sleep Trackers
I have a love hate relationship with fitness trackers of any kind, and I’ve written about the pros and cons here and here. The gist: they can get problematic if you’re someone who feels triggered by too many stats and let things like not closing your rings etc affect your mood. I love my 8 Sleep Pod mattress because the emphasis is on recovery rather than exertion and I find that’s really what most of us need data on in a culture that glorifies hustle and working through burnout. You can also use it to control the temperature of the bed (and have your side be different than your partner’s!) and set the bed to gently vibrate as an alarm so you don’t wake up to the blare of an alarm clock. I wrote in a lot more detail about the 8 Sleep Pod/Mattress here if you’re curious— and in that post you’ll find a discount code (HELEN) for $100 off a Pod Pro Cover or Mattress!
Conclusion
I find it important to drive home again that buying a bunch of products is not going to do the work of taking care of your body for you, but they can definitely support it alongside intentional habit changes. First and foremost, I know that if I don’t exercise regularly, I’ll feel restless and have a hard time getting restorative sleep. Personally, I prefer to work out in the morning because it energizes me, but exercise has been proven to improve your sleep no matter what time of day you practice. I created this class on stretches for better sleep, plus tons of pilates based workouts ranging from 10-45 minutes that you can access on HPS for free for 10 days if you click here.
Other Articles You Might Like
About Helen + Helen Phelan Studio
Track This Instead of Steps For Better Sleep
How To Improve Your Sleep Hygiene
Why I Stopped Saying Fitness Goals and Started Saying Well-Being Hygiene