23 Things to Help You Sleep Better Tonight (Evidence-based)

Geoffrey Lions
Written by
Last update:

Your quality of sleep is absolutely, positively, 100% guaranteed to impact your waking life.

The goal of sleep is to selectively inactivate certain areas of your brain so you can transition from a wakeful state to a partially unconscious state. This is to allow for mental recovery from the daily stresses of life.

You spend a third of your life sleeping, so you want to make sure it’s as effective as possible.

NameCategoryProduct
Yogasleep Dohm ClassicBest OverallYogasleep Dohm Classic
Sleep Soundly Every NightBudget PickSleep Soundly Every Night
URPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air HumidifierUpgrade PickURPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air Humidifier

1. Yogasleep Dohm Classic

Our rating: 9 / 10

Yogasleep Dohm Classic

Check Price on Amazon

Pros:

  • Seamless rotation for uninterrupted sleep
  • Can be used to help those who snore
  • Can be used as a masking sound to help your newborn sleep
  • Quiet operation
  • Durable, long-lasting quality
  • Easy set-up

Cons:

  • No remote control for changing the white noise
  • Not as durable as some other white noise machines on the market

The Dohm is a long-lasting machine that will last you for many years. This is one of the biggest reasons we recommend the Dohm White Noise Machine. It can be controlled by the touch of a finger or using a remote control. If you lose the remote or forget to charge it, you don’t have to worry about manually switching from high to low volume.

2. URPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air Humidifier

Our rating: 9 / 10

URPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air Humidifier

Check Price on Amazon

Pros:

  • Has a built-in a timer that can automatically turn things off
  • Quiet and easy to program
  • Two separate timers
  • Range of colors
  • Can fill a room with a lovely scent while also humidifying the air
  • Comes with a 1-year warranty

The URPOWER 300ml aroma box essential oil diffuser humidifier is a great little machine. It is very quiet and simple to use. It also has a variety of options in terms of colors and timer settings.

You can use essential oils with the diffuser as well as beads or just use water. With this model you can select from a variety of colors and change them to suit your mood.

You can also select a variety of timers “ from nothing to 6 hours and even have it automatically shut off when the water is gone.

3. Sleep Smarter

Our rating: 8 / 10

Sleep Smarter

Check Price on Amazon

Pros:

  • Great, simple sleep routines that are easy to follow
  • This will work with any schedule
  • It has great details and graphs and is generally easy to read
  • While it can be difficult to follow, the author does a great job of making it simple to find the solutions for sleep issues
  • You will never have to worry about getting enough sleep again

Cons:

  • Rocky start – it can be difficult to follow when you first begin, but if you stick it out for a bit you’ll be able to follow the sleep plans
  • Strict editing – if you have a hard time with intense organization or detail, sleeping smart may not be for you
  • While it will work for everyone, it’s really designed for those with significant problem sleeping
  • Length – The book is 605 pages long, making it a slower read

If you have trouble with sleeping, or if you have trouble getting quality sleep after you do go to bed, you have to try Shawn Stevenson’s Sleep Smarter. If you’ve been searching for a sleeping solution, Shawn Stevenson’s sleep book will deliver.

4. Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body

Our rating: 8 / 10

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body

Check Price on Amazon

5. Spoonk Sleep Induction and Back Pain Relief Acupressure mat in 100% Cotton

Our rating: 8 / 10

Spoonk Sleep Induction and Back Pain Relief Acupressure mat in 100% Cotton

Check Price on Amazon

Pros:

  • This mat is very comfortable and relaxing to sleep on.
  • This is a Must Have for anyone that is serious about rest.

Cons:

  • The mat is a bit more firm than we expected.
  • The mat is a bit wider than we expected.

6. Why We Sleep: Unlocking the Power of Sleep and Dreams

Our rating: 7 / 10

Why We Sleep: Unlocking the Power of Sleep and Dreams

Check Price on Amazon

Matthew Walker is a Professor of Neuroscience and Psychology at the University of California.

Walker is an acclaimed author who has written a number of books on sleep, including the international bestseller Why We Sleep.

In this book, Walker presents the most up-to-date research on sleep, which has serious implications for sleep and our overall health and well being.

7. Stress Less

Our rating: 6 / 10

Stress Less

Check Price on Amazon

Pros:

  • Packed with great content and information
  • Author has a lot of credibility in this area of research
  • Things you can start doing today to improve your sleep

Effective meditation to start your day is a potent way to conquer stress. This audiobook starts by reviewing the current research on meditation, and goes on to outline several effective ways to incorporate the practice of meditation for extra endurance levels.

It is recommended to start with 5-15 minutes of meditation for a couple of times a day. This audiobook will provide you with methods for guided meditation, which includes a simple approach to letting go of noise and random thoughts.

This audiobook will also help you take slow and long breaths, and focus on a place that you find beautiful and calming.

8. The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health

Our rating: 6 / 10

The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health

Check Price on Amazon

Pros:

  • Written by two practicing MDs
  • This book covers vitamin basics including how they work, their interactions, and how to choose the right one for you, as well as giving detailed advice for how to improve your health in the long term
  • It has high ratings on Amazon
  • It’s also available on Scribd

Cons:

  • There’s a fair amount of information in the book that isn’t necessarily specific to sleep
  • Some reviewers have said that the writing is confusing

If you’ve ever wondered what vitamins can do for your sleep, then I’ve got some great news for you: the Vitamin Solution could be the answer to your sleep problems.

Written by two practicing MDs, this book covers vitamin basics as well as providing you with detailed information about how vitamins are processed by your body and how to choose the right one for you. It also contains detailed advice about how to improve your health in the long-term.

The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health, is a book with a rating of 4.6 out of 5 on Amazon. Our review reveals why, and also what readers are saying about the book.

9. The Power of When: Discover Your Chronotype–and the Best Time to Eat Lunch

Our rating: 6 / 10

The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch

Check Price on Amazon

Pros:

  • Enlightening
  • Insights and Tips from Experts
  • Informative
  • Easy-to-read
  • Entertaining
  • Convenient
  • Insightful
  • Very helpful with personal circumstances and health
  • Real-life application
  • Complete with mistakes, failures, and regrets

The Power of When is a comprehensive collection of tips and facts that can help improve your life. It is very helpful in tackling personal problems, overcoming obstacles, increasing motivation, and improving your overall life.

The book has 23 chapters which highlight the different chronotypes and the best times of the day to engage in different activities.

These chapters contain helpful information which can be applied to real life. The book also comes with a chronotype calculator which you can use to determine and personalize your own chronotype.

10. Sleep Soundly Every Night

Our rating: 5 / 10

Sleep Soundly Every Night

Check Price on Amazon

Pros:

  • Read this book for FREE with Kindle Unlimited!
  • Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor's Guide to Solving Your Sleep Problems is a doctor-backed guide that will help you be more aware of the habits that disrupt your sleep, and provide you with the knowledge to break these bad habits!
  • Inside you will discover:

And much, much more!

All backed by clinical research and years of experience!

But that’s not all!

Frequently Asked Questions (FAQ)

What can I do to sleep better tonight?

Good sleep is incredibly important. It’s the foundation for everything else healthy. If you’re not sleeping well, it can lead to weight gain, poor physical performance, lack of concentration, and poor immune function, to name a few.

In a perfect world, we’d get 8-10 hours of sleep a night every night, but the reality is that we’re bombarded with distractions that make it tough to get to bed early and stay asleep. To help you sleep better tonight, here are 10 of the best sleep tips I know of:

What is the best environment for sleep?

Apart from the actual bed, the bedroom environment plays a major role in determining ability to sleep well at night. For the best possible sleep environment, you need to consider three specific factors: noise, temperature, and light. Let’s examine each of those to see how you can manipulate them into the perfect sleep environment.

What drinks make you sleep better?

What do people drink for sleep? Here are some of my favorites.

Avoid Caffeine: Studies show that caffeine doesn’t always cause insomnia, but if it does it’s because it disturbs sleep onset or wake regulation (1, 2). Caffeine is certainly helpful for alertness and performance, but it might not be the best choice for sleep. Either stop drinking it or drink it later in the day.

Avoid Alcohol: Alcohol is a depressant, and is linked to worse sleep. Even though it seems like it helps you fall asleep faster, once in the sleep state it can make you more restless and wake you up more often and earlier.

Consider Small Amounts of Alcohol: If you must drink, a few studies have found small amounts of alcohol before bed can improve next-day alertness and performance. Still, you should also consider the downsides.

How can we best ensure a good night's sleep?

Before we get to the sleep hacks, I want to mention an important prerequisite. Our sleep environment is composed of two elements – temperature and light. While both elements are important, we know that light exposure is the most disruptive element to sleep. What's interesting about light is that most people expose themselves to more light in the evening hours than at any other time of the day.

Light exposure in the evening inhibits our body clock, causing it to produce less melatonin. Melatonin is essential to quality sleep; being exposed to more light in the evening can lead to fewer hours of deep sleep.

What is light? There are both natural and artificial light sources. Natural light sources include sun light and moon light, while artificial light comes from things like TVs, smartphones, and laptop/desktop monitors.

Conclusion

According to CDC (Centers for Disease Control and Prevention), more than a third of U.S. adults report having occasional insomnia, which means they are having trouble sleeping. About 10% to 15% of these adults have chronic (ongoing) insomnia. Although it may be difficult, you can tackle insomnia by making your bedroom a sleep-friendly haven. Keep reading to find out how.

Our Recommendation

NameCategoryProduct
Yogasleep Dohm ClassicBest OverallYogasleep Dohm Classic
Sleep Soundly Every NightBudget PickSleep Soundly Every Night
URPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air HumidifierUpgrade PickURPOWER 2nd Generation 300ml Aroma Essential Oil Diffuser Ultrasonic Air Humidifier