There is no better feeling than waking up in the morning refreshed and ready to conquer the day. Alternatively, there's nothing worse than waking up groggy and exhausted with an entire day ahead of you. If you know someone who tends to wake up with the latter experience and often complains about not sleeping well, they might need to make some changes to their routine.
Shop TODAY asked sleep experts about everything you need to know to improve your sleep and the tools that make a difference. Plus, we shared a few of our personal favorite things to get a good night's rest (that also make great gifts for the aforementioned person).
What impacts your sleep quality?
According to the National Sleep Foundation, common factors that impact sleep are age, health, stress, light and lifestyle.
Sleep scientist Dr. Rebecca Robbins says other factors that can hinder sleep include consuming too much caffeine, eating dinner too late and living in a loud environment.
Dr. Maja Schaedel, director of The Good Sleep Clinic, adds hormonal changes, pressure people put on themselves to get a good night of sleep, drinking alcohol before going to sleep and falling asleep on the couch to the list of things that impact sleep quality.
Dr. Janet Kennedy, a clinical psychologist and the founder of NYC Sleep Doctor, also says the cause of a bad night of sleep might be one you don’t want to hear: your phone.
Kennedy says not only does a phone emit harmful blue light that can disrupt your circadian rhythm, but it doesn’t let your brain turn off after a long day.
“I recommend putting the phone down at least an hour before bed,” Kennedy says. “But [even] half an hour [before] is better than taking it to bed with you. If someone can’t fathom an hour, they could start with 30 minutes and work up to longer as they get used to it.”
When you are on your phone before bed, Kennedy says your mind will keep thinking about the stresses and problems of the day and it won’t be able to unwind, therefore there needs to be a buffer time between what she calls your “day brain” and “night brain,” which is afforded by putting the phone down before bed.
How to get better sleep
Kennedy’s main advice for getting better sleep is waking up at the same time every day. She says waking up at the same time every day will allow your body to start naturally telling you when you need to go to sleep every night and therefore how many hours of rest your body needs.
You are even supposed to wake up at the same time on the weekends, but she says if you really want to sleep in, try to only do so on Saturday. If you make sure to wake up on time Sunday morning, you will be back in your routine to go to sleep on Sunday night and start Monday right.
Robbins agrees, adding, “The best sleep comes when we can start and stick to a routine, including setting times for sleep and wake that you can reasonably keep as many days of the week as possible.”
Schaedel and Kennedy recommend having a wind-down routine to make yourself sleepy before bedtime. Kennedy says it doesn’t need to be an elaborate routine that will stress you out if you can't recreate it away from home, but just a few simple steps that'll help you become tired.
Don't know what to do? The experts recommend reading a book or taking a bath. Kennedy says reading fiction specifically is akin to "washing out" your brain after a long day by telling your mind there are no more problems to solve as you think about made-up plots and characters.
Sleep gifts under $35
LED Rechargeable Book Light
For those who prefer hard copy books, Kennedy recommends an amber book light as the perfect gift to keep them reading in bed but with a warm light to help wind down. This one has an adjustable arm, adjustable brightness levels, three color temperature modes and up to 80 hours of runtime on a full charge.
Nidra The Deep Rest Mask
Schaedel and Kennedy both recommend a sleep mask to help block our the light that can interrupt your sleep. Kennedy says not only does light wake you up, but it can also negatively impact your sleep quality.
She recommends this particular sleep mask because it doesn’t press on your eyes while you sleep with its deeply molded cups (that are also safe for eyelash extension-wearers). It comes in five colors and even has a nifty travel bag so you can take it on the go.
Kitsch The Satin Pillowcase
A satin pillowcase is luxurious (yet budget-friendly) gift to give any pillow a glow up. The brand claims this pillowcase will help tame frizz and reduce breakage by decreasing friction with its smooth satin. Associate editor Sierra Hoeger says she will never go back to sleeping with a cotton or fleece pillowcase again. “Even on nights where I don’t wash my hair, I’ll still wake up with smooth, frizz-free hair,” she says.
Laneige Lip Sleeping Mask
This lip sleeping mask comes highly recommended by several Shop TODAY editors. Touting key ingredients like vitamin C, shea butter and other antioxidants, this is the perfect thing to keep on their nightstand so they can wake up with a hydrated and refreshed pout.
Editorial assistant Erica Marrison and associate editor Lauren Witonsky are both fans of it. “I put it on right before bed and wake up with my lips still feeling moisturized when I usually have to reapply — even in the dead of winter when the air is dry,” says Witonsky.
LuxClub Breathable Luxury Bed Sheets
If your friend needs a whole bed makeover, then why stop at a pillowcase? Gift them this sheet set that the brand claims to be eco-friendly, wrinkle-free and cooling.
“They are truly the softest and most luxe sheets I’ve ever slept on,” says editor Vivien Moon. “Better than any hotel sheets or any other sheets I’ve gotten at any store. Considering the price, I would be happy to only buy these sheets for the rest of my life, they are that soft and breathable.”
TheraIce Migraine Relief Cap
Social media editorial assistant Annie Shigo likes to use this migraine relief cap that doubles as a sleep mask in the summertime to help her relax and get a few zzz's. According to the brand, it offers 360-degree cooling, so you won't have to worry about adjusting it to target certain areas — it works everywhere!
Thisworks Deep Sleep Pillow Spray
Turn your bed into a full-blown relaxation destination with this pillow spray that will leave you smelling lavender, chamomile and vetiver all night long to provide a night of deep and calming sleep. The brand says this pillow spray is best for people who want to fall asleep fast, struggle with sleep anxiety and experience a racing mind.
Shop TODAY contributor Katie Jackson says she sprays the product on her pillows before she goes to bed and not only is she getting more hours of sleep, but the sleep quality has been better. “But numbers and data aside, I know this spray works because I fall asleep faster and wake up feeling more refreshed.”
Warmies Micowaveable Marshmallow Boots
Associate editor Shannon Garlin was gifted these microwaveable boots over the holidays and says they got her through the particularly cold winter days. "The material is so soft and most of the heat is on the top so its comfortable to walk around in."
Sleep gifts under $100
Pillow Cube Side Cube
For the side sleeper in your life, gift them this pillow that is catered to their positional preference. The brand says the cube shape improves circulation and provides better REM sleep for side sleepers.
Associate editor Kamari Stewart says this pillow is her “ride or die" and can't sleep without it. “Since it’s a cube shape, it tucks in comfortably between your head and shoulder. It’s the perfect height to keep everything aligned throughout the night and keeps me from waking up with aches and pains.”
Loop Earplugs Switch 2
If they’re a light sleeper or live in a noisy neighborhood, consider these editor-approved earplugs to gift them a silent sleeping experience! They’re reusable, washable thanks to their silicone composition, customizable with four interchangeable size caps and stylish with multiple colors to choose from.
“I live in a busy neighborhood in New York City with several roommates, so these earplugs have helped prevent many sleepless nights,” says associate social media editor Dani Musacchio, who adds that these are one of her most used purchases.
Pure Parima Silken Sateen Pillowcase Set
Associate editor Allie Wise says these pillowcases are "like sleeping on a cloud" and are "worth the splurge." According to the brand, they're made of a blend of tencel lyocell, certified Egyptian cotton and silk.
Sijo Eucalyptus Bed Blanket
For the hot sleeper in your life, this is the best gift you can give them. The brand says this blanket is cooling, breathable, moisture-wicking and allergy friendly.
Senior editor Jess Bender loves this blanket because she and her boyfriend tend to sleep hot and even wake up sweating some nights. “While it’s quite thin, it does a surprisingly excellent job to keep us warm (but not too warm) throughout the night, even when the air conditioner is blasting at a consistent 68 degrees.”
Splurge sleep gifts
Lake Pajamas Prima Weekend Set
Treat your friend to some cozy pajamas made with 100% Peruvian pima cotton that is praised for its softness and strength. It’s a favorite of Hoeger who says, “Not only does it help me feel like I have my life together (especially after an everything shower), but they’ve remained as soft as the day I’ve received them, even after a year of wearing and washing them!”
Fitbit Luxe
Robbins recommends a sleep tracker and says she is “known to give my friends and families sleep-friendly gifts for every main event!” In additional to tracking your fitness and activity levels, this smartwatch even has a feature to track and score your sleep to help you understand what’s happening while you catch some zzz’s.
Garlin says, “It has all the necessary basics as other fitness trackers but it’s so lightweight and easy on the eyes, so I feel like it doesn’t clash with my outfit if I wear it to work.”
Neendi Takeout Long Pajama Set
Several Shop TODAY editors have raved about these silk pajamas from Neendi. This particular set is adorned with art that will have you dreaming about your next takeout order.
Hatch Restore 3 Sunrise Alarm Clock
Schaedel recommends a sunrise alarm clock as a way to help your circadian rhythm which she says, "often relies on light to understand what is daytime and nighttime."
Though it's a splurge, Stewart says Hatch's sunrise alarm clock is well worth it. “The gradual light increases that occur the hour before you’ve set the alarm to go off is really nice, especially for wintertime when it's harder to get out of bed.” She's also a fan of the sound offerings, personally opting for rain and ocean settings.
Amazon Kindle Colorsoft Signature Edition
Per the experts’ recommendation to read before bed, a Kindle is perfect for the person who doesn’t want a physical book and it comes specifically recommended by Kennedy, who offers a few reasons why you shouldn’t just read on your phone.
“First is blue light, which shines straight into your eyes from a mere foot or two away. This delays the release of melatonin and alters your circadian rhythm, delaying sleep onset,” she says.
Kennedy also says a Kindle is not backlit like a phone, so the light does not shine directly into your eyes while you read. Most importantly, the Kindle is not connected to your other devices, so you won’t be distracted by notifications and be pulled right back into your day.
Frequently asked questions
According to the National Sleep Foundation, adults on average should get seven to nine hours of sleep a night. However, Kennedy says the amount of sleep people should get at night is a range that depends on your age. For example, teenagers on average need more sleep and seniors need less sleep.
Schaedel recommends you ask yourself these questions during the day to see how every night of rest makes you feel: Are you able to get out of bed in the morning without too much trouble? Can you get through the day without falling asleep at your desk? Do you feel well and rested during the day?
MYTH #1: You need eight hours of sleep.
Experts say this isn't true across the board. The amount of sleep a person needs depends on a lot of factors and it is a range depending on your age.
MYTH #2: You can "optimize your sleep."
Kennedy says people try to "optimize or hack their sleep" with tonics and tech because they want to improve certain qualities of their sleep but most often, she says this just ends up creating problems that didn't exist before.
"I see people all the time who want to increase their REM sleep because they don't like the readings they get on trackers," she says. "When you try to manipulate sleep at that granular level, you create performance anxiety and introduce habits that can easily backfire and undermine sleep."
She adds that sleep is a natural body function that happens beyond our control. "We can take good care of sleep by keeping a consistent schedule, managing stress, eating well, exercising and avoiding substances and activities that undermine sleep quality."
MYTH #3: Getting into bed early will protect your sleep.
Schaedel says getting into bed too early can actually have the opposite effect a lot of the time because it increases the stress on yourself to sleep.
She also says your "sleep pressure" can be reduced if you are in bed too long before you are actually tired. This pressure builds up during the time we are awake during the day and when messed with, can impact your ability to fall asleep at night and the quality of your sleep, she explains. "In many cases, we often recommend people going to bed later for short periods of time as this will increase the sleep pressure and hopefully lead to a more consolidated, more refreshing sleep."
Waking up at the same time every day, not going to bed until you are tired and reading until you cannot stay awake are the core things Kennedy recommends for people struggling to sleep. The most important part of all of this is to let sleep come to you, she says, and trust that you will eventually go to sleep.
“Keep getting up at the same time, no matter how poor your sleep was, make sure you manage some kind of exercise or movement during the day and try to avoid napping or falling asleep on the sofa too early,” says Schaedel.
If you still can't sleep, Schaedel advises against just staying in bed for hours, instead recommending to get up and do something relaxing before getting back into bed. To help eliminate the pressure put on sleep, move your phone and clock out of your reach so you can’t check the time.
If you struggle for weeks or months with chronic insomnia, the experts agree that you might benefit from sleep treatment, like Cognitive Behavioral Therapy for Insomnia (CBT-I).
How we chose
Shop TODAY curated a list of the best sleep gifts based on expert guidance, recommendations and products our editors have tried and loved.
Meet the experts
- Dr. Janet Kennedy, Ph.D., is a clinical psychologist who specializes in the treatment of insomnia and other behavioral sleep disturbances. She is also the founder of NYC Sleep Doctor, a company that offers sleep therapy, psychotherapy and coaching.
- Dr. Maja Schaedel, Ph.D., is the director of The Good Sleep Clinic in the United Kingdom, a clinic where patients will go to receive treatment from specialists to address their sleep difficulties.
- Dr. Rebecca Robbins, Ph.D., is a sleep scientist at the Brigham and Women’s Hospital in Boston, Massachusetts. She works to design persuasive behavior change interventions to improve sleep and circadian health.
