Sleep mask
Sleep masks, also known as eye masks, are a borderline iconic sleep accessory – and with good reason. A sleep mask simulates darkness, encouraging your brain to produce melatonin, the sleep-promoting hormone.
This makes them particularly useful for people who struggle to sleep in the light, such as shift workers or those with south-facing bedrooms. Good sleep hygiene involves sleeping in a dark room and avoiding screen-time before bed – a sleep mask makes both much more achievable.
If you're considering a sleep mask, opt for silk or satin as these are gentler on the delicate skin around the eyes and can help to prevent creases. Once you've tried one, you'll quickly wonder how you ever slept without it!
Blackout curtains
Similarly to sleep masks, blackout curtains work by blocking out intrusive light. But instead of shielding your eyes directly, they stop the light from entering the room at all.
This can be especially effective for light sleepers and young children who struggle to drift off in anything other than darkness. Blackout curtains can also help with temperature control – they keep the sun's heat out, which is particularly useful in summer.
One potential downside is that they can make mornings very dark, which isn't ideal for those who like to wake up naturally with the sun. If this is a problem, consider investing in blinds that can be easily opened in the morning.
Weighted blanket
Weighted blankets have seen a huge surge in popularity in recent years, and it's not hard to see why. They work by exerting a gentle pressure across the body, a technique known as deep pressure stimulation.
This mimics the sensation of being hugged or held, which can encourage the release of serotonin and reduce the release of cortisol (the stress hormone). It's why they've become popular for people with autism, anxiety or sensory processing disorders.
When it comes to sleep, the release of serotonin can aid the production of melatonin, helping you to drift off more easily. Weighted blankets are great for stressed or anxious people who struggle to 'switch off' at bedtime.
White noise machine
White noise machines produce a consistent sound (similar to that of static on a TV or radio) which helps to drown out disruptive sounds and help you sleep.
The theory is that they reduce the contrast between background noise and loud sounds (such as a snoring partner or a noisy road) – it's this contrast that wakes people up, not the volume itself.
They're commonly used for babies and young children, but plenty of adults swear by them too. Many white noise machines come with a number of different sound options so that you can find the setting most suitable for you.
Diffuser
A diffuser is a device that disperses essential oils into the air. When used at bedtime, the right essential oils can help to promote sleep and relaxation. Some of the best essential oils for sleep include lavender, chamomile and clary sage.
One of the main benefits of a diffuser is that they're very easy to use. Simply add a few drops of your chosen essential oil to the water reservoir and switch it on. Many diffusers also double as humidifiers, which can be particularly beneficial for those with allergies or respiratory conditions.
If you're thinking of getting a diffuser, there are a few things to bear in mind. First, make sure you choose a high-quality essential oil from a reputable brand. Second, always follow the manufacturer's instructions for use and cleaning. And third, be aware that some people are sensitive to certain oils, so it's worth doing a patch test first.
