Guide
Sleep: start with habits, then maybe a product
Most people improve sleep more from consistent wake time, darker rooms, and less late caffeine than from a new gadget. Products can help at the edges.
If you have insomnia that lasts weeks, loud snoring, or gasp for air at night, talk to a clinician. This page is general information, not a diagnosis.
What to try first (free)
- Same wake-up time 7 days a week.
- Dim lights in the last hour before bed.
- Keep the phone off the pillow. Charge it across the room.
- Cut caffeine after early afternoon if you are sensitive.
Optional products
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Blackout curtains — useful if street lights leak in.
See current option
Simple sleep mask — cheaper test than new window treatments.
See current option
White noise machine — only if neighbors or traffic are the problem.
See current option