Trouble falling asleep? Expert-approved gadgets and routines may help.

Dr. Anna Persaud and Dr. Michael Breus outline sleep hygiene practices and select over-the-counter aids; they emphasize consistent sleep-wake timing, daytime light exposure, cooler bedroom temperatures, and limiting alcohol and bright screens before bed.

Many people have difficulty falling or staying asleep, and this article compiles expert guidance on practical approaches. Sleep experts Dr. Anna Persaud and Dr. Michael Breus were consulted to describe sleep hygiene, gadgets, and some over-the-counter aids. The experts present strategies intended to support deeper, restorative sleep while noting these are not cures for insomnia. The piece also summarizes common misconceptions and product mentions discussed by the specialists. Key findings: - Dr. Anna Persaud is identified as a PhD and CEO of This Works; Dr. Michael J. Breus is described as a double-boarded clinical psychologist known as the "Sleep Doctor" and chief sleep officer at Orion. - The experts emphasize regular sleep-wake timing and getting natural light within two hours of waking and again in the afternoon to support circadian rhythm and melatonin timing. - Room temperature guidance of about 65–68°F is reported as supportive of falling asleep; reducing nighttime bright or blue light and finishing intense exercise two to three hours before bed are also recommended. - The article mentions avoiding alcohol within three to four hours of bedtime because it can reduce deep and REM sleep, and it highlights products such as This Works' Deep Sleep items and a magnesium-infused shower gel as examples of researched body-care aids. - Relaxation practices are noted as helpful for racing thoughts, including meditation, guided apps, and breathing techniques like the 4-7-8 method and the so-called military method. - The article reports warnings against mouth taping and against relying on certain novelty drinks (described as the "sleepy girl mocktail") due to limited evidence of benefit and potential risks. Summary: Experts say that consistent routines, daylight exposure, bedroom environment, and certain behavioral choices can influence deep and REM sleep and overall restorative rest. Undetermined at this time.