Tried and tested: Sleep-better secrets
Over a third of us aren’t getting enough shut-eye, and the effects are more than just feeling tired — lack of sleep can put your physical and mental health at risk. Our Institute experts share their top tips and product picks for getting the best rest every night.
1. Lower the Heat: Trouble falling asleep? Adjust your thermostat. Cooler temps can help you doze off and sleep soundly. As part of our circadian rhythms (the internal regulator for when we’re sleepy versus alert), our bodies are preparing to cool down pre-bed. Try keeping your room in the mid-to-high 60s, but you might have to make like Goldilocks to find the temp that feels just right.
Lab lowdown: Consider the Nest Thermostat E ($169, nest.com) to control temps remotely right from your phone or computer. We love this new lower-priced option. While it has a more basic interface than the original, it still learns your schedule and helps you save energy.
2. Get a Lightbulb Alarm Clock: Upgrade old-school bulbs to smart ones that can wake you up more naturally: You can set them to dim before bed and brighten in the a.m. to mimic sunset and sunrise.
Lab lowdown: Philips’ bulbs are perfect for even the most technophobic person. Just replace old lights, plug the hub into your router and follow instructions in the easy-to-navigate app. Use it to set a bedtime lighting “scene,” or switch from energizing white light to calming yellow. Try the Philips Hue White Ambiance Starter Kit E26 ($150, meethue.com).
3. Have a Pajama Party: Ditch your old sweatpants and gym tees for our Textiles Lab’s latest picks.
Lab lowdown: If you’re prone to, er, hot nights, moisture-wicking pajamas from Sheex is your best bet. For ultrasoft loungewear you can take from the bed to your a.m. dog walk, grab Under Armour’s new pieces. Matching PJs, anyone? The whole family can rock L.L.Bean’s cozy flannel staples.
Our picks: Sheex 828 Motion Sleepwear (from $49, sheex. com); Under Armour Athlete Recovery Sleepwear (from $60, underarmour.com); L.L. Bean Scotch Plaid Flannel Pajama Set ($60, llbean.com).
4. Invest in the Right Bedding: Comfort is key for sleep, but not all sheets are created equal. For a set that will last, get one made with pima or Egyptian cotton: The fibers are longer than traditional cotton’s, so they’re softer and more durable.
Lab lowdown: Be careful — our fiber scientist warns that not all sheets claiming to contain these types of premium cotton actually do — even those with heftier prices may not. Look for DNA-tested ones to make sure that what you’re buying is legit. The Wamsutta 500 Thread Count PimaCott Sheet Set ($80 for queen size, bedbathandbeyond.com) was a top performer in our Lab evaluations, and testers rated them as “soft.”
5. Boost Moisture Overnight: Skin regenerates as you sleep, so that’s the perfect time for a little TLC from Garnier’s Ultra-Lift Miracle Sleeping Cream ($16 for 1.7 ounces, garnierusa.com).
Lab lowdown: Hyaluronic acid in the formula restores moisture to combat everything from wrinkles to dryness to dull-looking skin.
6. Turn to tech ... then turn it off: Meditation apps that guide you through breathing and relaxation exercises can be great tools to get your mind in “sleep mode.” Be sure to switch off phones and tablets at least 30 minutes before bed, though, as a device’s blue light can lower your melatonin level. Activating “Night Shift” on your phone can help reduce blue light after dark, too.
Lab lowdown: Our Media & Tech Lab likes Calm (from $13 per month, calm.com), a subscription-based app featuring guided and unguided meditation sessions from three to 25 minutes long. It also has dozens of sleep stories, soothing sounds and breathing exercises.
7. Upgrade your mattress When choosing a new mattress, consider how you sleep. Stomach sleepers need a firm surface, side sleepers need a soft surface and back sleepers need something in between to keep the spine aligned. If you’re stuck deciding between two, go for the firmer one — you can always add a mattress topper.
In-store shopping is great if you want to try the mattress before you buy, and stores usually also offer removal of your old mattress, but price comparison can be a challenge. Online shopping is for people who hate to shop. There are fewer options per brand, and your new mattress will arrive in a few days. Most come with a guarantee that you can get your money back even if you just don’t like them, but you’ll typically have to deal with ditching your old mattress.
GH Lab Mattress Picks: Casper Wave Mattress ($1,850 for queen, casper.com); Stearns & Foster Reserve Mattress ($3,499 for queen, stearnsandfoster.com).
GH Seal Pick: i7 Sleep Number 360 Smart Bed ($3,499 for queen, sleepnumber.com).
8. Soothing laundry add-in: Wash sheets with Ultra Downy Infusions Sweet Dreams liquid fabric conditioner (from $5, downy.com) for the touch-activated scents of jasmine and vanilla.
Lab lowdown: Our Lab pros love that this softens fabrics and helps protect them from fading and fuzzing.
9. Anti-Grind Guard: LunaGuard’s Nighttime Dental Protector ($45, lunadentalguard.com) reduces pressure from grinding.
Lab lowdown: For a custom fit, soften in hot (not boiling) water, wait until the plastic turns clear, then bite for five minutes. Make sure to brush the guard with standard toothpaste, not whitening.
10. Sneak in a catnap, not a coffee: Exhausted? Napping for 60 to 90 minutes is a better brain booster than caffeine, according to University of California researchers.
Lab lowdown: Use a sound machine to help drown out passing cars or chirping birds and get into the nap zone. Our Media & Tech Lab experts liked the Dohm Elite White Noise Machine by Marpac ($50, bedbathandbeyond.com). The sleek gadget is simple to use — just plug it in and adjust its soothing, natural sounds to your preferred volume.
11. Allergy-Defense Bedding: AllerEase’s tightly woven fabric keeps dust mites, pet dander and other household allergens from accumulating in your pillow and comforter.
Lab lowdown: Both can be washed in hot water and are dryer-friendly for better germ-killing.
GH Lab Picks: Allerease Hot Water Washable Allergy Protection Pillow and Comforter (prices vary; aller-ease.com).