Sleep runs in cycles of roughly 90 minutes. Waking at the end of a cycle usually feels easier than waking halfway through. Enter your alarm time and we'll count back.
A good sleep space is dark, quiet, cool and comfortable. One pick for each.
Block streetlights and early summer sunrises. Thermal versions also help keep the room cool.
See it on AmazonMolded eye cups mean no pressure on your eyelids, and a total blackout anywhere.
See it on AmazonA steady sound masks traffic, neighbors and a snoring partner. Choose one with a fan-style sound option.
See it on AmazonA multi-pack of slow-rebound foam plugs. Cheap, simple and very effective.
See it on AmazonGel-infused or breathable fill so you're not flipping to the cold side all night.
See it on AmazonThe gentle, even pressure feels calming to many people. A common rule of thumb is about 10% of your body weight.
See it on AmazonBrightens slowly over 30 minutes before your alarm, like a sunrise in the room. Much kinder than a buzzer.
See it on AmazonA low, amber light for reading in the last hour before bed instead of a bright overhead light.
See it on AmazonThe gear helps more when these are in place.
Even on weekends. It anchors your body clock more than bedtime does.
Ten minutes outside soon after waking helps you feel sleepy at the right time that night.
Swap the phone for a book or a podcast in the last half hour.
This page is general information, not medical advice. Talk to a doctor about ongoing sleep problems.