can help, or at least trigger a sleep inducing placebo effect. Here's a look at some of the high and low tech gadgets and devices that can promote sound sleep.
A Proper AwakeningFor some people, rising isn't exactly a shining moment. Enter smart alarm clocks that will get you out of bed in a way that suits your waking style.
All in the AmbienceA comfortable room goes a long way toward good sleep. Among the ways to create more comfort:
Many people look to gadgets to help them get their ZZZs, but fun as they might be, they're no substitute for good sleep habits like going to bed at the same time every night, minimizing caffeine, and relaxing before bedtime.
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White noise machines and apps. Whether it's the sounds of rain, the crackle of thunder, or the pounding of horse's hooves, white noise can help you tune out the sounds that can disrupt sleep. "White noise is ideal to help block noise," says Shelby Freedman Harris, PsyD, director of the Behavioral Sleep Medicine Program Sleep Wake Disorders Nike Tracksuits Grey
For instance, if you're someone who frequently wakes up feeling unrefreshed, these devices may help you understand why.
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But if you prefer a gentle nudge, you might consider an alarm clock that rouses you with nature sounds or that light up gradually and mimic the sunrise. "Some patients feel more comfortable with gradual light and are traumatized by abrupt light," Emsellem says. "If you have a 5:30 wake up time, having the light come on gradually can be relief."
If you're prone to hitting the snooze button and oversleeping, you might want to consider alarm clocks that force you to get out of bed to turn them off.
Lavender. For years, lavender has been touted as a relaxing scent that can induce sleep. A 2005 study at Wesleyan University found that people who took a sniff of lavender got better sleep than people who smelled distilled water. "The reason this works is poorly understood, but it may act as a relaxant prior to sleep," Oxeman says. He recommends using lavender scented bath salts, shampoo or lotions, or burning lavender incense 30 minutes before bedtime. Too much light suppresses the production of melatonin, a hormone essential to initiating and maintaining sleep, Oexman says. "Eye masks are a great tool in eliminating light sources such as external light and lights from alarm clocks and night lights and increasing quality of sleep," he says. "Eye masks are a great therapy when traveling and staying in rooms where light sources cannot be controlled." Just make sure to use one that fits comfortably. When it comes to sleep, certain colors are definitely more soothing than others. "The bedroom should be a calming and inviting environment," Harris says. "The best colors for this include soft blues and purples, and warm neutrals." If you like bright colors such as yellow, go for a softer shade, which can be more calming, she says.
Knowing your patterns can help you structure the time you get up so you aren't awakened Nike Coats For Girls
Shut Out the NoiseFor most people, a quiet room is essential to a good night's sleep. But getting that peace and quiet isn't always easy. Here are some gadgets that might help:
But before you buy one of these gadgets, which can cost several hundred dollars, try going to bed at the same time every night and getting up at the same every morning, Emsellem says.
You can't sleep, so you turn on the white noise machine, slip on an eye mask, and spritz some lavender spray into the air. Will you nab some shut eye now? Maybe but maybe not.
during a deep sleep, Emsellem says. "But you have to have an idea why you want that information."
"These are very novel and are effective for people who shut off their alarms and do not remember them going off," says Robert Oexman, DC, director of the Sleep to Live Institute in Joplin, Mo. "The amount of time it takes to shut off their alarm from across the room will allow sufficient time to wake up."
If you're the type who hates being roused from a deep sleep, consider a watch or clock that monitors your movement and wakes you up when you're not in a deep sleep. "People often report waking up at the conclusion of a dream and not during the dream," Oexman says.
We crave sleep, and yet most of us don't get enough of it. Those who try often don't get a quality snooze. In fact, 43% of Americans between the ages of 13 and 64 say they rarely or never get a good night's sleep on weeknights, according to a recent poll by the National Sleep Foundation.
Center at Montefiore Medical Center in New York. Playing music that relaxes you may promote better sleep. Studies have found that music can improve sleep in elderly adults, people with schizophrenia, and young adults. They're cheap and easy, and they actually work, experts say. "I have many patients who use earplugs to block the noise of snoring bed partners," Harris says. "Silicone earplugs are often better at blocking noise than the usual foam ones."Know Your SleepIn a society that craves information, some people want to know exactly how well they're sleeping. That's where sleep monitors come in.
Slideshow: 12 Causes of Fatigue and How to Fight ItSlideshow: Jobs Nike Womens Pullover That Wreck Your SleepNot Enough Sleep: 7 Serious Health RisksSlideshow: A Visual Guide to Sleep Disorders
"Gadgets can be helpful, but their effectiveness does not supersede sleep awareness and good sleep and circadian hygiene," says Gianluca Tosini, MD, director of the Circadian Rhythm and Sleep Disorders Program at the Neuroscience Institute and chairman of the department of pharmacology at Morehouse School of Medicine in Atlanta.
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