A restful night's sleep has never been harder to come by, but these modern remedies make it just a little (or, a whole lot) easier. Say goodbye to counting sheep for good...
Amelia Bell: Fresh Sheets
When it comes to sleep, we all have certain formulas we swear by. While some wax lyrical about magnesium-laced supplements, and others love the high-tech sleep trackers scoring their slumber each night, for me, simplicity really is king. And I’ve found that the forgotten piece of the puzzle, if you struggle to get off to sleep, is usually your surroundings.
I’m talking clean, freshly ironed sheets, silk eye masks, mood lighting, a decluttered room and some snooze-inducing aromas on your bedside table. It’s not frivolous, either. There are studies that now connect the dots between your environment and the quality of your sleep – there’s even research that points to the calming effects of certain wall colours. It’s why, after a break-up and a hefty renovation that saw my sleep levels plummet this year, I’ve focused on making my bedroom feel like the inside of a cosy hotel room.
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A good mattress is a given for improving those Zs, but I can’t recommend splurging on a supportive pillow enough – I’m convinced the Aeyla Dual Pillow has improved my sleep quality, not to mention my neck pain. I’ve also invested in some Shleep sheets, crafted from merino wool; they keep my body at the perfect temperature all night and are by far the most aesthetically pleasing linens I’ve come across (the shades ‘Coral Peony’ and ‘Mesa Canyon’ are currently on my bed). I even extended the luxe materials to my eye mask. Drowsy’s are high on the indulgence factor, with cloud-like cushioning and the ability to block out light.
And don’t forget the power of scent, too. Pillow mists might seem superfluous, but a spritz every night helps signal to the brain that it’s nearing bedtime, while the fragrances themselves can prove a salve to the unsettled mind. Bamford’s pillow mist is a personal favourite, which harnesses the calming potential of marjoram, lavender and frankincense, easing feelings of restlessness and improving my REM sleep. After that, all that’s left to do is to grab a hot-water bottle and a good book.
Drowsy Lavender Haze Sleep Mask
Bamford B Silent Night-Time Pillow Mist
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Katy Young: Sleepy Tech
I have always thought: if I could have a superpower, it would be the ability to sleep whenever I wanted to. The clarity of mind and speed at which I get stuff done after a good night’s sleep feels nothing short of superheroic to me.
But there is something about bedtime that has become my kryptonite. I can easily nod off on the 6.17 train from Waterloo or on my beloved sofa. But the moment my weary head thuds against the pillow on my bed, it’s as if I’m on alert, ready to save endangered civilians.
I have always wondered if the pressure to perform knocks me off course. So, I’m turning to tech to find out what’s going on. Tech and sleep don’t ordinarily go hand in hand, but the Oura ring (wildly popular among us editors) has its finger on the pulse of the sleep-deprivation epidemic. The tiny, unobtrusive device measures my heart rate, its variability and my respiration patterns, without a single screen or bright light in sight. Every morning, I’m awarded a ‘sleep score’, which is totted up by measuring my REM, deep-sleep and awake stages.
Nothing seems to set me up for a successful sleep score better than a bit of shut-eye prep with some Therabody Goggles. This soothing smart mask warms as it gently massages my computer-strained eyes with a personalised vibration pattern that works with the rhythm of my pulse to relieve tension.
When my nervous system needs a break, I love Nurosym. The pod attaches just above the ear, to send undetectable electrical impulses to the brain via the vagus nerve to soothe the parasympathetic system, trigger the body’s rest mechanisms and allow me to let go of negative thinking.
Oura Ring 4
Nurosym
Therabody Smart Goggles
Katie Withington: Sound-Scaping
From vivid dreams and sleep paralysis to chronic insomnia and rude midnight awakenings, I’ve had a lifetime of tossing and turning. Ask my mum: I didn’t stay down through the night until I was six. As a persistently poor sleeper, I’ve tried nearly every mind-lulling trick in the book, including journalling, CBD oils, pillow mists and lavender bubble baths. None of it calms my whirring mind. Whether I’m counting backwards by the hundreds or rigorously monitoring my sundown screen time, a vivid imagination (and frazzled disposition) has long been the enemy of my REM cycle. The only cure I’ve found? Treatingmyself like a stirring baby.
While white noise has been hailed as an antidote for restless newborns, if an endless influx of thoughts is what’s keeping your mind alert at night, the answer could be drowning them out altogether. SnoozeBand Pro is my go-to: a mask with flat, built-in Bluetooth earphones. My nightly wind-down consists of listening to Calmly’s low-frequency ‘Stress Relief’ playlist. It provides enough gentle sound to distract from anxious thoughts without the stimulus of a podcast. Or, if the bustle of London life is standing between you and forty winks, there is nothing better than a set of Loop Dream Earplugs to cancel out background noise.
It isn’t just about the evening wind-down, either. If hearing the sharp and, quite frankly, jarring sound of the default Apple alarm sends shivers down your spine, I recommend investing in a Lumie Bodyclock Luxe 700FM. Alongside the gradually brightening lights that mimic summer sunrise in cold, moody months, it offers a far kinder, customisable wake-up call that nudges you awake, rather than shouting. Night owls, this one’s for you.
Loop Dream Earplugs
SnoozeBand Pro 3D Bluetooth Sleep Mask
Lumie Bodyclock Luxe 700FM
Ewoma Ukeleghe: Effective Supplements
Let's be honest: many of us have poor sleep quality because of terrible sleep hygiene – think late-night scrolling and inconsistent bedtimes. It’s worth addressing, because the benefits of sleep are far-reaching, extending to brain detoxification, hormonal balance and immunity. My own routine includes supplements, which can improve sleep quality and address disorders. Popular options include cannabidiol (CBD), herbal tonics and teas.
CBD, derived from hemp, has gained attention as a potential sleep aid. It’s important to note that a ‘high’ cannot be achieved, due to the lack of THC (the psychoactive component of the plant). Research indicates that CBD may help alleviate anxiety and improve sleep quality, particularly for those suffering from insomnia. In the CBD market, dosages typically range from 25 to 175mg, but individual responses can vary, so it may require trial and error.
Magnesium plays a crucial role in regulating neurotransmitters that promote relaxation and calmness. Many versions are on the market, but the best for sleep is bisglycinate (better tolerated by the gut than citrate). I recommend the one by Pure Encapsulations.
Elsewhere, there are more traditional supplements. The most commonly used herbal derivatives are valerian root, ashwagandha, passionflower and L-theanine. Try Sleep by Arrae, which contains valerian root, as well as gamma-aminobutyric acid, or GABA (said to ease anxiety and promote calm), camomile and holy basil.
Hot beverages before bed can also aid relaxation. It’s only fair to pay homage to warm milk; this classic remedy contains tryptophan, which can promote the production of melatonin – the hormone responsible for regulating the sleep cycle. If bedtime dairy isn’t your thing, I’m a big fan of sleep-supporting teas. Try a mug of camomile, which is renowned for its calming effects, helping to soothe nerves and prepare the body for rest. My go-to teas are Clipper Tea Organic Sleep Easy Infusion and Teapigs Jasmine Pearls Tea. Remember: sleep health, assisted by good sleep hygiene, is inseparable from overall health.
Clipper Sleep Time
Oto Night Time Complex
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