18 Tried-and-Tested Tips for a Peaceful Slumber
As the days grow longer and warmer, many find sleep increasingly elusive. With countless sleep aids and hacks on the market, it can be challenging to determine what truly works. At the Filter, we sought answers by gathering tried-and-tested tips from readers and experts alike. From magnesium flakes to mental maths, knee pillows to boring podcasts, here are 18 strategies you can swear by for a restful night.
Product Recommendations for Better Sleep
Neck Massager: The Artuvate Fisiorest neck massager, priced at £34.99 on Amazon, is designed to run for 15 minutes. Users report falling asleep before it switches off, and it can help return to sleep if waking early.
Blackout Eye Mask: A memory foam sleep mask from MyHalos or Amazon, costing £9.99, effectively blocks out light. Testers have achieved up to nine hours of uninterrupted sleep, with the mask hastening the ability to nod off.
White Noise and Under-Pillow Speakers: Free white noise options are available on BBC Sounds and TMSoft on Google Play. For a premium experience, the Avantree Slumber pillow speakers at £38.24 on Amazon offer two speakers, in-built sounds, and Bluetooth connectivity.
All-Seasons Duvet: The Slumberland All Seasons duvet, available for £59.99 at Bensons for Beds, can be unfastened into 4.5 tog or 9-tog options for warmer nights. Alternatively, a deluxe wool all-season duvet from the Woolroom, priced at £311.99, provides similar versatility.
Comfortable Pillow: The Otty bamboo memory foam pillow, at £69.99, offers excellent comfort and support, making it suitable for various sleeping positions.
Sleep Headphones: Ozlo Sleepbuds, costing £233, are designed by ex-Bose engineers and have transformed sleep for many users.
Soothing Candle: The Lush Twilight candle, scented with lavender and tonka bean, helps wind down before bed. Priced at £12, it creates a relaxing atmosphere but should be blown out before sleeping.
Knee Pillow: A memory foam knee pillow from Dunelm, at £10, can be a gamechanger for side sleepers with back issues, keeping knees comfortably separated.
Short Pyjamas: M&S offers reasonably priced nightwear, such as the Revere shortie set for £17.50, providing comfort for warmer nights.
Pillow Spray: This Works Deep Sleep pillow spray, from £5.60 at John Lewis, uses lavender to calm racing minds and create a peaceful sleeping environment.
Sunrise Alarm Clock: The Lumie Bodyclock Glow 150, priced around £119, features a sunset mode that mimics natural light changes to help users fall asleep faster.
Behavioural and Lifestyle Tips
Do the Maths: Instead of counting sheep, try counting down from 1,000 in sevens. This tedious task occupies the mind without triggering stressful thoughts.
Listen to Radio Comedy: Tuning into Radio 4 Extra comedy club or BBC Sounds comedy programmes can help relax the mind. Setting a timer to switch off after 30 minutes ensures it doesn't disrupt sleep.
Switch to Decaf: Replacing evening tea with decaf options, like Yorkshire Tea's Bedtime Brew at £2, can make drifting off easier due to its soothing vanilla and nutmeg hints.
Listen to Sleep-Inducing Music: Compositions like Max Richter's "Sleep," created with neuroscientist input, use slow tempos and repetitive themes to lull listeners into deep sleep.
Use Epsom Salts: Magnesium flakes, essentially Epsom salts, can be added to a post-exercise bath. A 5kg pack from Home Bargains costs £4.99 and may aid sleep.
Podcast and Audiobook Recommendations: Sleep hypnosis podcasts like "Sleep Magic" by Jessica Porter, or soothing stories such as "Nothing Much Happens" or Jane Austen's "Persuasion," can help calm the mind. The Insight Timer app also offers free guided meditations.
When All Else Fails
For those mornings after a poor night's sleep, an eye cream with caffeine, like the Dark Circle firming eye cream at £44 from Sephora, can help reduce puffiness and brighten the under-eye area.
By incorporating these tips into your routine, you can improve your chances of achieving a peaceful and restorative slumber. For more detailed reviews and additional recommendations, explore our guides on the best sleep aids, mattresses, and pillows.
