Falling asleep is mostly about what happens in the hour before bed. Bright light, a stiff neck from the day and a phone in your hand all keep your brain in daytime mode. Here is a routine that takes about an hour and needs nothing but a few small comforts.
8:30 pm: switch the light
Turn off the overheads and let a warm, low light take over. A sunset lamp or the aurora projector gives the room an end-of-day feel that tells your body it is evening.
8:45 pm: work out the knots
Fifteen minutes with the KneadEase heated neck massager on the couch does more for sleep than most people expect. Tension in the neck and shoulders is one of the main reasons people toss and turn.
9:15 pm: get warm
A warm body falls asleep faster. The CozyWrap heated shawl or the SnugWrap hooded blanket for the last stretch of reading.
9:45 pm: block the noise
Traffic, neighbors, a partner who snores. The HushBox masks all of it with steady sound and a timer. If you like to fall asleep to music or a podcast, the DreamBand headband has flat speakers side sleepers can lie on.
Morning: wake up gradually
The DawnRise sunrise clock brightens slowly for 30 minutes before the alarm, so you wake up to light instead of a jolt.
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