Windows and deep sleep don’t mix. They have a tendency to let in ambient noise, REM-disrupting light, or both. Not everyone wants to wake up with the sunrise, and leaving a crack in the window for a natural breeze is basically an invitation to be burgled. Instead, seal it shut and sleep better with blackout shades. 

Blackout shades are extra thick window shades built to not just deaden blaring street lights, but block out light altogether, making the bedroom a fortress of darkness. A tad scary after a few chapters of Stephen King, but excellent for deep sleep. The thick materials are also great for keeping warm air out and cool air in during the hotter summer months. 

“Our sleep is very much affected by light and the full day and night cycles of a day which have light and darkness,” says Dr. Laura Purdy, a Nashville-based army medicine and telehealth sleep specialist. “The natural rhythms in our bodies adjust to cycles of darkness and light naturally and from a young age. Too much light can create difficulties both falling asleep and staying asleep.” 

Blackout shade pricing depends on the quality of the shade and the number of windows being covered. They can cost as little as 80 cents all the way up to $5 to $10 per square foot. That’s more than the average sleep mask, but for those who can install something permanent the benefits of deeper sleep are well worth the cost. 

What the Experts Say

According to Dr. Shelby Harris, Director of Sleep Health at Sleepopolis, it’s worth it to go all-in when investing in blackout shades. 

“The room should be as dark as possible for the best sleep quality,” said Harris. “Don’t just look for room-darkening or light-filtering shades. Instead, look for light-blocking altogether. If you have a fear of sleeping in the dark, then a little night light is fine, but for the vast majority of people, sleeping in a totally dark room is ideal.”

Why is complete darkness best for sleep? Every human body runs on a 24-hour clock. After a day’s worth of waking hours, when it gets dark outside, the pineal gland releases melatonin, otherwise known as the hormone of darkness, which helps with falling and staying asleep. This helps regulate the body’s circadian rhythm. The more a bedroom can mimic a pitch-black night, the better for deep sleep. 

The caveat is that, eventually, it’s time to wake up, and natural light — or lack thereof — plays a key role in not just getting up but falling asleep the next night. To keep effective blackout shades from becoming a liability when it’s time to rise and shine, it may be possible to consider tools like sunrise alarm clocks that gradually increase light in a room at an appointed time to help with smooth transitions into the next day.  Getting exposure to natural sunlight early in the morning is also key. “Since our bodies rely on light signals for controlling our sleep-wake cycle, having a room completely blocked from light may make waking up naturally difficult,” said Purdy. “Those experiencing anxiety may feel trapped or even experience feelings of claustrophobia in such conditions, so it’s important to find your ideal sleep environment. Finding an effective balance is critical — one that allows you to sleep soundly and fall asleep easily while also rising easily each morning.”

Purdy also cautions that while tools like room-darkening window treatments can help people sleep better, those who chronically struggle with sleep should consult a doctor. 

“Symptoms that suggest chronic lack of sleep include difficulty getting or staying asleep on three or more nights per week over a three-month period,” she said. “Consult your doctor if fatigue or difficulty focusing are affecting daily activities, as these could indicate an underlying disorder needing treatment.”

BEST OVERALL

Redi Shade Original Blackout Pleated Paper Shade

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$26.30

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We know what you’re thinking and the answer is yes: these Redi Shade blackout shades are made of paper, but that doesn’t make them any less effective. They’re a consistent #1 best seller on Amazon and block 99 percent of light, providing glare reduction and UV protection all while improving sleep.  

They can also be installed in seconds without the use of tools. These shares are also cordless, which not only provides a clean look but is also a great option if child safety is a concern.

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BEST FOR NOISE REDUCTION

NICETOWN 100% Blackout Curtain Panels

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$36.95

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Who It’s For: Urban-dwellers with ambulances, drunk bar fights, and plenty of ambient street light standing in the way of a good night’s sleep.  

Why It’s Great: These draperies are constructed with two layers of triple-weave blackout fabric, allowing them to absorb nearly twice as much sound as standard single-layered drapes. 

There’s More: They are also effective at balancing room temperature by insulating against summer heat and winter chill.

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BEST FOR CLASSY AND CASUAL VIBE

DEZ Furnishings Cordless Blackout Cellar Shade

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$39.69 $46.67

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Who It’s For: Those who want a handsome custom-cut mini blind.

Why It’s Great: These blackout shades are available in six different colors and dozens of different sizes. Once an order is placed, DEZ Furnishing custom cuts the shades to the specified size and ships them out within three days. 

There’s More: Shades can be mounted inside or outside the window frame, and all mountain hardware is included.

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BEST FOR FORMAL SPACES

NICETOWN Blackout Curtains

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$29.95

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Who It’s For: Those with tall windows or who hate mini blinds. Or both.

Why It’s Great: Nicetown blackout curtains are available in 50 different colors, so there’s a high chance of finding something that matches an aesthetic. 

There’s More: These curtains arrive thread trimmed, wrinkle-free, and ready to hang. They are also machine washable when it’s time to spruce them back up a bit. 

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BEST FOR PEOPLE WHO HATE CHANGE

DriftAway Thermal Insulated Blackout Curtain Liner

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$36.99 $41.99

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Who It’s For: People who don’t want to entirely redo their window treatments. 

Why It’s Great: DriftAway’s liners sit discreetly behind curtains and drapes to add room-darkening capabilities without the hassle of compromising on a preferred look. Hung to curtain rods by 16 detachable rings, they can be put up without the hassle of removing existing drapery.

There’s More: This liner is available in lengths of up to 90” for those who need to cover tall windows or entire doors.

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BEST FOR COVERING WINDOWS

Total Blackout Window Film

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$12.99

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Who It’s For: Renters who want a quick solution. 

Why It’s Great: Because this film adheres through the magic of static cling, it leaves no residue when removed. Just peel it off, and the windows are immediately back to their original state.

There’s More: An ultra-white exterior surface helps keep rooms cool by reflecting sunlight.

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Proceed to Check Out

Quality sleep is essential, but no one can get a good night’s rest while they’re drenched in sweat and ripping off the duvet, much to their partner’s dismay. Unfortunately, sleep sweating is common, but there’s good news: It doesn’t have to be permanent. Moderate nocturnal perspirers can find some relief from the discomfort with the right products — from cooling mattress toppers and bamboo sheets (yes, worth the hype) to the right pajamas or a customized fan. 

However, be aware that chronic night sweats — where the body frequently drenches pajamas and sheets — is something that should be checked out by a doctor to rule out a more serious underlying cause. “If somebody has excessive generalized sweating and it’s really bad whether at night or during the day, it needs to be evaluated,” Dr. David Pariser, a founding board member of the International Hyperhidrosis Society and professor of dermatology at Eastern Virginia Medical School, says. “It could be a sign of one of the more serious problems and you can’t fix that yourself.” 

What the Experts Say

Sources in both the skin and sleep fields agreed on two points: First, that severe sleep sweating of an unknown cause requires a visit to the doctor to rule out infections, cancer, thyroid problems, or medication side effects. And, second, that sleep sweating is a totally normal response to certain environmental conditions and isn’t always the result of something serious. 

Dr. Brendan Camp, a double board-certified dermatologist at MDCS Dermatology in New York City, recommends keeping bedrooms at a cool temperature, as well as using lightweight blankets and moisture-wicking sheets and pajamas. (Avoiding exercise, alcohol, and a large meal before bedtime can help too.) Dr. Marisa Garshick, a board-certified dermatologist and clinical assistant professor at Cornell University, added that people should also avoid caffeine and consider applying an antiperspirant in known problem areas before bed to reduce sweating overnight.

On the sleep side, Dr. Joseph Dzierzewski, sleep researcher and vice president of research and scientific affairs at the National Sleep Foundation, also mentioned similar strategies to combat sleep sweating. “The best sleep can be achieved in places that are quiet, dark, cool, and 60 to 67 degrees,” he says. “Being comfortable is also a prerequisite for healthy sleep. Identifying a mattress and bedding that supports and keeps you cool is also important.”

BEST SHEETS OVERALL

Molecule Percale Performance Sheets

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$109.00

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The Molecule Percale Performance Sheets keep things cool at bedtime using Tencel, a semi-synthetic form of viscose/rayon, by blending it with long-staple cotton (a more comfortable, higher-quality cotton). Tencel is known to be softer, more absorbent, and better at moisture-wicking than cotton and is better for sleep sweaters due to its antimicrobial qualities. The faster moisture evaporates, the less likely bacteria will take hold, and the percale weave on these sheets gives them hotel-bed levels of crispness and breathability.

These sheets are made with a middle-of-the-road 200 thread count so they’re soft but lightweight, and they have more than a fair price point given the quality. For the most part, sheet thread counts range from 200-800, with most falling in the 250-600 range, and the higher the thread count, the heavier (and likely more expensive) the sheet. A 200 thread count is the lightest one can go without sacrificing quality. For sleepers who need to cool down and don’t have a lot of other specifications, these are our top pick. 

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BEST SHEETS FOR LUXE BREATHABILITY

100% Bamboo Viscose Sheet Set | 400TC Luxury Sateen Weave | LUXOME

Why It Stands Out: The Luxome Luxury Sheet Set is made from 100% viscose from bamboo, making the sheets naturally breathable, moisture-wicking, and soft. “In general, lightweight, breathable fabrics such as linen, some types of cotton, and bamboo tend to be particularly good options for sheets for those who sweat at night,” Garshick says. 

Coolest Feature: These sheets feature a thread count of 400, and while that’s heavier than the previous recommendation, the viscose fabric and sateen weave — a weave of one yarn under, three or four yarns over pattern — are known for feeling luxe without trapping too much heat. 

Hot Take: Both budget-friendly and luxurious sheets can be too hot depending on what they’re made of. These are expensive, but their breathability means that hot sleepers won’t regret investing in the more deluxe weave and higher thread count. 

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BEST LIGHTWEIGHT SHEETS

Linen Core Sheet Set

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$269.10 $299.00

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Why It Stands Out: The Brooklinen Linen Core Sheet Set is, unsurprisingly, made out of 100% linen, an excellent lightweight fabric for sleep sweaters looking for relief. Linen isn’t as soft as cotton or a sateen weave, but it’s more durable while still being lightweight and breathable. 

Coolest Feature: Brooklinen stone-washes these sheets for softness so you don’t have to deal with the stiff break-in period. 

Hot Take: Who better for linen than Brooklinen? Sure, these sheets are expensive, but linen sheets (and shirts and pants, for that matter) are popular in warmer weather because they’re moisture-wicking, quick-drying, and breathable. All of that can help stop sleep sweating. 

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BEST COOLING PAJAMAS

Nordstrom Cooling Pajamas

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$85.00 $63.75 - $68.00

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Why It Stands Out: So many pajamas are cotton- and flannel-based, which makes them super comfortable but not as good at wicking sweat as other materials. Nordstrom has addressed the problem with this matching set designed for optimal temperatures under the sheets. The fit is light and breathable and the fabric isn’t too heavy. 

Coolest Feature: The fabric blend here just shouts cooling comfort: The combination of mostly rayon, about a third of CoolMax polyester, and a bit of spandex works together to capture less heat, improve breathability, wick moisture, and lower the chances of excessive sleep sweating. 

Hot Take: After sheets, pajamas are the first line of defense against sleep sweating. The Nordstrom pajamas incorporate the same features that make cooling sheets work and apply them to sleepwear. With the fit and fabrics here, these pajamas will do their part to capture and evaporate excess sweat.

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BEST COOLING COMFORTER

Evercool Cooling Comforter | Lightweight Down Alternative for Hot Sleepers<br>

Why It Stands Out: The Rest Evercool Cooling Comforter features a proprietary Evercool fabric that’s designed to absorb and disperse heat 10 times faster than cotton. 

Coolest Feature: Rest fills the comforter with Sorona, a high-tech proprietary polyester developed through an eco-efficient and renewable process that’s breathable and moisture-wicking. 

Hot Take: A smartphone is high-tech, but so is this comforter. The fabric is designed to both disperse heat quickly and absorb and eliminate moisture as well. 

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BEST FOR COOLING DOWN BED

Sleepme OOLER Sleep System

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$799.00 - $899.00

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Why It Stands Out: Sleep systems like this one use a machine to cool or warm water or air and circulate it around the bed, rapidly adjusting the surface temperature of the mattress. Instead of temperature taking a top-down approach, like air from a fan, it’s a bottom-up system that cools from underneath the body. The Sleepme OOLER Sleep System is one of the most advanced and highest-quality sleep systems on the market that delivers on its high price tag. Just ask SPY Wellness Editor Taylor Galla, who sleeps with it every night. 

Coolest Feature: The top-tier system uses two key features to keep sleepers cool throughout the night — a specially-made Cool Mesh Pad spread over the bed and a control unit that uses circulated water to cool the whole bed to a specified temperature. 

Hot Take: Spy’s Wellness Editor Taylor Galla swears by the OOLER: “I have an OOLER and, personally, I’ve never slept better,” she says. “Being able to turn it on/off, program its schedule, and set an exact temperature on the app is very convenient. I live in a place with freezing winters and it’s great for warming up a bed as well as cooling it down. It’s an investment, but it’s worth every penny.” 

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BEST COOLING MNATTRESS

Aurora Luxe Cooling – Brooklyn Bedding

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$1,698.80 $2,265.00

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Why It Stands Out: The Brooklyn Bedding Aurora Luxe Cooling mattress was designed from the bottom up to cool sleepers down. For all its technology, this mattress could cost a lot more. 

Coolest Feature: The top layer of the mattress incorporates a phase change material treatment into its construction to help with cooling, with a cooling top layer as well as breathable coils underneath that won’t retain heat. 

Hot Take: For people who want to go all in on tamping down their sleep sweating, the Aurora Luxe Cooling mattress features cooling technology and design at every level. Plus, the mattress can be upgraded to include a GlacioTex cooling cover, a special blend of polyester and polyethylene with high thermal conductivity, meaning it draws heat away from the body efficiently. 

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Proceed to Check Out

We repair machines that don’t quite work. And whatever else it may be — a source of frustration, amusement, and various fluids — the human body is a machine that doesn’t quite work. It does certain things extraordinarily well. It cools itself via sweat and can maintain a trot longer than almost any other animal. It supports a disproportionate brain that burns through 20 joules of caloric energy per second. It wears t-shirts. But the breathing function is janky.

It’s a problem with the intake. While the mouth is the proportionately larger orifice for inhalation, it’s the nose that’s more efficient. Here’s how it works: Upon inhalation, the nasal cavity warms and humidifies the air and brings it closer to the body’s core temperature. This makes it easier for the lungs to conduct the necessary exchange of gasses from oxygen to carbon dioxide. Nasal hairs filter out dust, pollen, and other allergens to prevent them from reaching the lungs. And, most importantly, nasal breathing releases nitric oxide, a vasodilator, which widens blood vessels to aid circulation of oxygen throughout the body. (Mouth breathing is a worthwhile alternative only when congestion hinders this process.) Overall, this astoundingly efficient process is why conscious and concerned breathers train themselves to inhale through their noses during the day, but nighttime presents more of a challenge. 

Roughly 65% of people breathe through their mouths at night, according to Dr. Ann Kearney, a Stanford University Speech Language Pathologist. This increases their risk of snoring or experiencing labored breathing during sleep and can also increase the amount of bacteria entering the mouth. Dry mouth, cavities, and especially bad morning breath can result. 

Enter the trend known as mouth taping. Over the last few years, an increasing number of humans have been using small pieces of $2 surgical tape to seal their lips shut at night, which forces nasal breathing. A significant subset of these people are then getting up in the morning, taking the tape off, and refusing to shut up about how great they slept. 

Mouth taping is getting popular, but it’s also getting pushback. There’s minimal clinical research supporting claims that it substantially improves sleep or is a cure for breathing disorders like sleep apnea, but there’s also a surfeit of positive testimonials. And unlike many other potentially dangerous wellness trends – digestive teas, sleepy chicken, chlorophyll drinking water — it poses negligible risk for most people. The question for many of its advocates is simple: Why not? 

“Mouth taping is a seemingly idiotic thing where you tape your mouth when you are sleeping, specifically to prevent you from mouth breathing,” explains science journalist James Nestor, author of the 2020 book Breath: The New Science of a Lost Art. “I thought it was completely absurd until I talked to experts in the field from ENTs to respiratory therapists to dentists and it turns out that people have been prescribing this to patients for decades — they just keep a really low profile because they don’t want to be outed.”

Nestor, a taper himself, didn’t mind being associated publically with the practice. He suggests that the lack of scientific consensus on the subject is easily explained by incentives. Tape is a cheap medical intervention. There’s no big win for researchers, at least not financially.

But there are researchers. 

Dr. Kearney is an enthusiastic mouth tape user who adopted the practice after studying Buteyko Breathing, a nasal breathing technique she was using to treat patients who’d gone through total laryngectomies, or complete voice box removals.

 Kearney is, by her own admission, a mouth breather and a snorer. She has excessive tissue in her nose and pursued taping as an alternative to surgical intervention. Her mouth ceased to be dry. She slept through the night. Her snoring subsided. 

The human machine chugged along a bit more quietly.

Dr. Kearney went cold turkey right away, taping her mouth closed day and night for the sake of the experiment. Despite seeing radical changes in her life after just two months, it’s not something she recommends. 

“In hindsight, I would not recommend my severe approach — and I have a different protocol now with patients I work with.”

“Currently, we lack clinical trials to demonstrate the effectiveness of mouth tape. Consequently, this simple, low-cost method with potentially a significant impact to a high percentage of the population has not been utilized,” says Kearney. “A few trials have examined whether mouth taping can help alleviate snoring in people with pre-existing sleep conditions, but we know little about whether the tape can benefit the general public, and this is the crux of my motivation and research.” Kearney is currently conducting the first major study on the effects of nasal breathing on snoring as well as a study on mouth taping specifically as a method for promoting nasal breathing.

But not everyone thinks mouth taping is going to stick around. 

Dr. Chris Winter, a neurologist, sleep specialist and host of Sleep Unplugged describes the practice as an “absurd and a perfect example of social media healthcare… if it’s new and weird, it must be good.” 

Dr. Winter is wary of short-term interventions like mouth taping that may work in the interim, or may be putting off more intensive treatment of chronic problems like sleep apnea. 

“Outside of warming or filtering the air, I’m not sure there is any benefit. For some, it may reduce snoring, but its usefulness in treating sleep apnea is more dubious. I think the potential for aspiration and masking of a serious medical problem are both potential problems,” said Dr. Winter. “Most people breathe through their noses at night anyway. Much ado about nothing. Up next, ass taping for IBS.”

Dr. Megan Acho, a Clinical Assistant Professor of Sleep Medicine at the University of Michigan, also emphasized that mouth taping is “not a validated treatment for sleep apnea and will not cure sleep apnea.” She also acknowledges the long-term ramifications of untreated sleep-disordered breathing, which include an increased risk for “heart disease, arrhythmias, stroke, diabetes, and obesity.” 

But most folks buying a roll of medical tape on Amazon likely aren’t at profound risk. They just snore. And for some of those people, trying the practice may do more good than harm. 

“I bought this surgical tape, it’s like $2 a roll, so it’s not very expensive, and I gave it a try,” says Austin-based Product Manager Jared Thomas, who adopted the practice after reading Nestor’s book and a lifetime of light snoring. “I was really worried about it being uncomfortable and not sleeping, and I actually didn’t mind it at all and from the first day it was awesome.” 

He’s not turning back.

“It was just no problem for me. I taped my mouth shut and it has been nothing but positives for me, except for my sticky mouth. I would recommend it to others.”

 Thomas echoes Nestor, who essentially recommends one-person medical trials, citing the profound unlikelihood that mouth taping could have complications.

“Take a nap wearing sleep tape for 15 minutes. How do you feel? Is your nose stuffed up? Do you feel claustrophobic? Then don’t wear it at night, right?” says Nestor. “It’s common sense. If you’re having problems, don’t wear it.”

He sighs as he talks. It feels obvious to him. He inhales sharply.

I’m anxious, I’m sleep-deprived, I have a hard time focusing and I’m pretty much always exhausted. I’ve tried conventional therapies for these ailments and been met with limited success. I’ve tried to swallow both pills, hard truths, and air in the context of meditation work. Nothing has profoundly really moved the needle – though I’d be lying if I didn’t admit that Xanax has helped.

This is all to say that I was susceptible to the Apollo Neuro sales pitch. My desperation overpowered my skepticism.

The Apollo Neuro is a strap worn on the wrist or ankle that delivers a series of light vibrations, akin to your phone vibrating in your pocket, and claims to “retrain the nervous system” to adapt to stress more efficiently. The length, intensity and rhythm of the vibrations are determined by which session the wearer has chosen in the Apollo smartphone app.

There are a handful of different “Apollo Vibes” sessions for improving sleep, focus or increasing calm during the day. They can last anywhere from 5 minutes to an hour depending on the user’s selection, and the intensity of the vibrations can be augmented on the bracelet itself. There’s a rhythm for waking up, a rhythm for socializing, a rhythm for getting work done, and a rhythm for falling asleep. In each case, the idea is to limit heart rate variability, an indicator of bodily stress throughout the day. 

With consistent use, the Apollo Neuro is designed to help lower chronic stress by using touch therapy through sound waves of vibration to calm the nervous system and lower the frequency of fight-or-flight responses. Rather than turning on and intervening in moments of high stress, the Apollo is a discipline like meditation or mindfulness that needs to be used frequently in order to, theoretically, make a difference.

As with any good, culty wellness widget, the Apollo Neuro purports to work better the more you use it. The recommended minimum use is three hours a day, five days a week. That’s a lot. It’s a relationship. It’s a best friendship. It’s a commitment.

Apollo Wearable

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$349.00

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The Apollo Neuro Wearable comes in a strap that attaches to the wrist or ankle and delivers timed routines to vibrations to help train the body to adapt more efficiently to stress. It comes in six different neutral shades including Stealth, pictured here.

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In truth, the Apollo didn’t do much of anything for me during the day, except become an annoyance when I’d try to get through the “meditative” Energy and Focus sessions of wrist vibrations while trying to accomplish other tasks. You’re supposed to let them play in the background while going about your normal routine, but I found them super distracting while trying to get actual work done. Being distracted from my pressing deadlines ended up stressing me out even more, and I reached a breaking point a few times and just turned the device off. 

After a month of using it, I found that Apollo’s Unwind and Sleep modes had me nodding off much faster than the ASMR videos and indica gummies I’d relied on previously. The gentle buzzing became a mental weighted blanket. The help was in line with the $349 price tag. There are cheaper ways to source a gentle whirring sound, but nothing quite as effective. It’s a plug-and-play quasi-solution. But aren’t they all quasi-solutions?

Ever since Bruce Johnson, a frustrated Minnesotan, decided to tape his nostrils open in the 1980s to combat congestion — millions of frustrated sleepers, athletes and even horses (by way of their trainers) have relied on nasal strips to improve airflow. Nasal strips from popular brands like Breathe Right, Insta Clear and Clear Passage are affordable, easy to pick up from the local corner store and, when applied correctly, can help pry open the obstructive passages of the nostrils — but the question becomes whether or not these medicinal art stickers can actually deaden the nocturnal rumbles from nasal passages.

Most snoring issues originate where the tongue meets the back of the throat. When the muscles in that area are too narrow or relaxed, the tissue vibrates creating common snoring sounds. And in the case of sleep apnea, snoring is more than an annoyance as breathing stops altogether for at least a moment.

Applying tape to the nose each night is a tall order for most, but once a bedmate has lost patience and the effects of degraded sleep quality are felt, any and all methods are on the table. How effective are nasal strips?

Do Nasal Strips Help?

“Most of the time if somebody snores chronically, they also have issues where there’s not proper airflow coming through the nose,” Board-Certified ENT Dr. Madan Kandula told Spy. “So there can be an interrelatedness to the sounds coming from the throat and what’s happening at the start of the airway in the nose.”

Sleep specialist Dr. Omavi Bailey told Spy that many snoring and apnea issues that originate in the nose are related to facial structure. “You can have upper airway structures like a very narrow nose with nasal turbulence,” he says. “There are researchers who look at specific phenotypes of facial structures. WSo with certain phenotypes, facial bones may be more recessed. or you can have a recessed jaw with an overbite. There are different facial structures that phenotypically have higher likelihood of snoring or sleep apnea.”

The physicians that Spy spoke with noted that there’s little to no evidence that nasal strips are effective for chronic snorers or people who suffer from sleep apnea. According to a 2016 study published in the JAMA Facial Plastic Surgery journal, nasal strips may temporarily reduce snoring due to infrequent nasal blockage or sinus congestion but are unlikely to help someone who So while they might offer relief to someone who started snoring because a cold has them congested, nasal strips won’t be of help for someone who snores chronically due to structural, allergy-based, or sinus tissue-based complications.

Dr. Kandula emphasizes that chronic snorers should consult a medical professional because persistent snoring can be a sign of more serious health issues.

What The Experts Say About Strips

“Nasal strips, clips and similar devices are all trying to keep your nasal airways open when you’re sleeping at night,” Dr. Kandula explains. “There’s not necessarily harm in trying them.”

It’s not an overwhelming endorsement, but it’s a go-ahead to try the many strips on the market. The doctors SPY spoke with recommended (amidst caveats) that snorers seek out strips with strong adhesives and splints robust enough to keep nasal cavities open. For best results, washing and drying the nose prior to applying nasal strips is strongly recommended.

BEST OVERALL

Breathe Right Original Nasal Strips

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$11.26 $17.43

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30 years after its debut as the original nose strip band, Breathe Right Original nose strips use 2 flexible spring-like bands to lift open nostrils for more airflow. The springs are housed in a breathable, form-fitting material that stays in place thanks to 3M adhesive similar to what is used on bandaids.

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BEST FOR OILY SKIN

Instaclear Extra-Strength Nasal Strips

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$14.99

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Ideal for those with oily skin, InstaClear’s extra-strength strips are 50% stronger than their standard variety. Because those with sensitive skin may find extra strength strips too abrasive, it’s wise to first try a standard strength strip instead of jumping straight to a stronger option.

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BEST SCENTED

Breathe Right Lavender-Scented Nasal Strips

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$11.29 $26.95

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Associated with sleep, calm, and anxiety reduction, the lavender scent is a natural companion for Breathe Right’s extra-strength nasal strip. 50 percent stronger than Breathe Right’s standard strip, the extra strength variety is designed to allow for up to 31 percent more airflow than its standard counterpart. As with most extra-strength nasal strips, these work best for people who do not suffer from dry or sensitive skin.

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BEST FOR SENSITIVE SKIN

Clear Passage Nasal Strips for Sensitive Skin

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$15.49

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Slightly less adhesive than normal strips makes these dermatologist-tested strips a good option for those who experience skin agitation with normal strength strips. They utilize the same smart-flex technology found in other Clear Passage strips, providing ample coverage coupled with easier removal.

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BEST CLEAR NASAL STRIPS

Clear Passage Nasal Strips

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$15.49

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Typical tan nasal strips may not be preferable for everyone, especially those who plan to wear them to the gym or while on a run. These latex-free clear strips are far more incognito without sacrificing strength or flexibility and are available in both standard strength and extra strength.

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BEST FOR LOOKING BADASS

Clear Passage Performance Nasal Strips

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$9.99

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The nasal strip for those who want to look intimidating, or who need a nasal strip that pairs well with a tuxedo. Not that any of those are serious considerations when you’re sleeping with the lights out, but those who also wear nose trips out and about may value style considerations without sacrificing substance. And there’s certainly nothing wrong with the reflection in the mirror looking cool as hell before you go to bed at night and wake up in the morning.

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Are Nasal Strips Worth It?

As an accessible and low-cost option to reduce snoring caused by drainage, nasal strips are worth a try on an occasional basis. With so many varieties on the market, it may take some trial and error to find the strips that you find most preferred.

But nasal strips should not be considered a viable solution for chronic snorers or those suffering from sleep apnea. Nasal strips will do almost nothing to abate the symptoms in these instances and worst case scenario will delay worthwhile treatment best done with a professional.

“I’m always looking at genetics, environment and behavior change.” Dr. Bailey says.”Then I take those considerations to help patients improve sleep duration, sleep timing and sleep quality. There’s a full picture of sleep and my objective is not to just treat the sleep disorder, but to use sleep as my treatment for their other health concerns. I want to optimize sleep because that can lower your blood sugar, lower your blood pressure, help you lose weight, improve your mood, and help treat depression.”

Before You Check Out…

Prior to 1947, when L.A. dentist Rodney O. Lilyquist slimmed down a piece of plastic into a nighttime wearable, mouthguards were mostly associated with burly athletes and hot-headed boxers who had the foresight to avoid a trip to the dentist along with their life-altering concussions.

Now, millions of folks don’t think twice about shoving a piece of plastic in their mouth before passing out to the delight of previously sleep-deprived, accompanying bedmates. The question becomes how viable of a solution snoring mouthguards are for all types of snorers, from light purrers to wall shakers, who should deploy them, and when.

“Whether it’s snoring or apnea, the underlying issue is that the throat is too small for somebody’s body,” Board-Certified ENT Dr. Madan Kandula told Spy. “Thus, the back of the throat is vibrating and creating that sound. And if it’s sleep apnea, the back of the throat is actually shutting down and stopping people from breathing.”

Mouthguards for snoring work by taking the lower jaw and slightly pulling it forward. The goal isn’t so much to open the mouth, but instead to hold the lower jaw — and by extension the tongue — forward, thus creating more space in the back of the throat.

“There’s a weird dynamic with snoring,” Kandula says. “It’s the sound of your body crying for help when you’re sleeping at night, because it’s not working like it should or has been damaged. But the number one reason for people to want to seek treatment for their snoring is actually not because their bodies are hurting, it’s because they’re tired of hearing about how annoying they are.”

Can Mouthguards Help With Snoring?

Dr. Bailey considers a mouthguard or oral appliance a first-line therapy for snoring and strongly recommends those that are custom-made by a sleep-trained dentist. Dental and physician oversight help specify how snoring or apnea are disrupting a patient’s sleep, and the extent to which therapies are effective.

“You really want a sleep-trained dentist that’s collaborating with a sleep physician,” Bailey says. “Patients should be tested after they receive the appliance to ensure it’s titrated to an efficacious level. Then it can be adjusted and retested to ensure that oxygen and heart rate and other sleep parameters have improved.”

Nevertheless, some people may want to try an over-the-counter mouthguard out of curiosity as a first step to deciding whether or not sleeping with something in their mouth is a comfortable, realistic solution for them.

What to Look for When Shopping for a Snoring Mouthguard

In that case, look for a mouthguard that is specifically designed for use while sleeping. Although athletic mouthguards look similar, they serve different functions and can thus have slightly different features.

An effective snoring mouthguard should be moldable or adjustable to ensure a snug fit. It’s important to find one that cradles both the upper and lower teeth but has space to allow air to pass through the two trays.

And perhaps the most important feature of any snoring mouthguard is a warranty or guarantee that allows returns even if the item isn’t defective. Many companies offer guarantees of at least 30 days, with some extending all the way to 90 days.

BEST OVERALL

KMIIMET Snoring Mouthguard

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$49.95

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The KMIIMET mouthguard uses a gear-lock system with three settings: standard bite, overbite or underbite. Trays for the upper teeth and lower teeth are fitted individually and then locked together to provide a firm, sturdy and customizable fit. It also provides ample room for air to pass between the two trays to ensure ease of breath while sleeping.

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MOST CUSTOMIZABLE

Vital Sleep Anti-Snoring Mouthpiece

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$69.95

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This mouthpiece allows for custom teeth impressions, providing a snug fit for nearly any mouth. An incrementally adjustable lower tray allows individuals to fine-tune airflow and comfort by customizing how far the mouthguard pushes the lower jaw forward.

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BEST FOR JAW MOVEMENT

SmartGuard Anti-Snore Mouthguard

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$89.99

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Smartguard’s mouthpiece is one of the few that allows the jaw to open and move freely both vertically and horizontally. It easily accommodates for narrow and wide mouth arches during the fitting process and adjusts for bite length using a 6-setting bar system.

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BEST BUDGET

Psinzmk Anti-Snoring Mouth Guard

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$22.99

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While it offers little in the way of customization, this mouthguard completes the task of pushing the lower jaw forward to open the airway at the back of the throat. Constructed from medical-grade silicone, this odor-free device does allow for a basic bite fit, and includes an opening at the front of the mouth to allow airflow while sleeping.

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SOFTEST DESIGN

Psinzmk Comfortable Snoring Mouthguard

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$32.99

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Made of a more flexible and elastic silicone than most other options, this mouthpiece comes ready to use straight out of the box. It’s a good alternative for people who find that other mouthguards put too much pressure on their gums, though the lack of customizability significantly increases the likelihood that you’ll have to settle for a good fit instead of achieving a perfect fit.

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Are Mouthguards Worth It?

Over-the-counter mouthguards are a great first step to test the waters of whether it’s a realistic solution for someone’s sleep routine. Sleeping with a mouthguard in can be uncomfortable, so it’s a good idea to try it out with an affordable even imperfect version before committing to an expensive, custom-made one from a dentist or other professional.

It’s important to note that mouthguards are not an effective treatment for sleep apnea, which is an important distinction as sleep apnea specifically refers to breathing that starts and stops while someone is asleep. It’s a serious medical condition that’s connected to snoring and should be treated by a medical professional.

“I think the challenge is that most people who snore don’t have sleep apnea, but almost everybody who has sleep apnea snores, and it can be really deceptive,” explains Dr. Kandula. “Meaning that if somebody has sleep apnea that’s not getting treated properly. And we’re trying to do some kind of over-the-counter things that minimize the snoring, but we really haven’t treated the sleep apnea. That’s sort of just putting a bandaid on it.”

Over-the-counter mouthguards can be an inexpensive and immediately accessible intervention for snoring, but if it persists a professional should be consulted about more intensive interventions.

“If simple over-the-counter things aren’t working. There are almost assuredly medical treatments that can work,” Dr. Kandula says. “Snoring is a condition that’s very common and very, very treatable. It’s just a matter of finding the right treatment option that fits the situation at hand.”

How to Buy a Mouthguard for a Partner

Nobody wants to feel shamed or picked on, so broaching the subject with a partner requires some tact and diplomacy. Teasing them into trying a mouthguard or gifting them one out of the blue aren’t intervention tactics that are healthy for relationships.

But sleep specialist Dr. Omavi Bailey encourages couples to embrace conversations about addressing snoring, because he sees it as an issue that can help maintain healthy relationships.

“When someone’s sleep is so poor due to their partner’s snoring, they wake up irritable and upset. Their day is pretty much trashed because they’re tired from not being able to sleep at night,” he says. “The partner who snores or has sleep apnea is also tired because they got poor quality sleep so they both wake up irritable. That’s going to lead to conflict because when you’re irritable, you don’t have good executive functioning or control of your emotions.”

Before You Check Out…

Unfortunately, neck pain can occur from any number of unforeseeable and impossible-to-predict causes. But once you have it, what can you do? Dealing with it quickly and effectively is the best course of action. And while rest can be a big part of the pain relief process, you should also ensure your sleeping habits aren’t the root cause of the problem. Using a muscle relaxer or sleeping on one of the best pillows for neck pain can relieve and remove many of these potential issues.

In the same way that the best cooling pillows can help hot-headed sleepers get a good night’s rest, the best pillows for neck pain can alleviate sleep-disrupting issues, which may be the result of incorrect sleeping positions. But before we get around to a selection of the best pillows, let’s take a look at the causes of neck pain and how you can choose the right kind of pillow for your individual needs.

What Causes Neck Pain?

Sleeping on a pillow that is the wrong height can interrupt your slumber and leave you with chronic neck pain. This is due to it twisting or misaligning your upper spine. Whether it’s too thin, too thick, or even just too lumpy, a misshapen pillow can throw off your spinal alignment. And while it is tempting to stock up on a few cheap, quick-fix pillows from your local department store, investing in the best pillow for neck problems is a way to better your health in the long term.

Dr. Kevin Lees of The Joint Chiropractic, the nation’s largest chiropractic care provider, explains the issue in greater depth. ”Chronic back and neck pain can develop simply by sleeping in a position that doesn’t support our natural spinal curves. Without support, the weight of our bodies can add stress to joints and ligaments that may cause inflammation. Although we all have our own preferences when it comes to firm or soft pillows, it is important to keep in mind how that pillow will affect a great night’s sleep and long-term health effects.”

Pro tip: Regardless of which pillow you use, sleeping on your back or your side can help alleviate neck pain, unlike stomach sleeping which can actually worsen it. Your head and neck should be able to rest on your pillow while your shoulders should remain slightly underneath it. Try to keep your head parallel to your bed rather than tilted.

What to Consider When Choosing the Best Pillow for Neck Pain

The best pillow for neck and shoulder pain comes in many forms. Great options include indented or v-shaped pillows, otherwise known as cervical pillows. They either have a cut-out shape or a depression in the center with raised edges. While we can’t guarantee that the best pillow for neck pain will immediately or permanently cure your neck issues, some pillows have the potential to help relieve that pain. Support is key, but there are a few other factors to consider.

It doesn’t matter whether you’re searching for the best pillow for neck pain as a side sleeper, stomach sleeper, or back sleeper; there are some key factors to consider before you commit to buying your neck pain-fighting pillow. 

Ready to pick out the right pillow for dealing with your needs? Check out our selection of the best pillows for neck pain below. We’ve included options for every kind of sleeper, from the best side pillow for neck pain to other uniquely-shaped options which you may not have even considered yet. Scroll down to find the right one for you.

BEST OVERALL

1. Silk and Snow Pillow

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$67.50 $75.00

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Silk and Snow’s uber-plush pillows deliver cloud-like comfort for almost every kind of sleeper. This is mainly thanks to the pillow’s shredded hybrid filling, which consists of gel memory foam and down-like microfiber. This popular pillow is one of the most versatile and universal options we could find for dealing with neck pain. This is based on one factor: it’s highly adjustable. Being able to add or remove the filling to your personal preference means you can find the perfect loft level for your needs, whether you sleep on your back or your side. Furthermore, the pillow has a removable cover which is machine-washable for easier cleaning.

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RUNNER UP

2. viewstar Memory Foam Pillow

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$56.99 $59.99

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This viewstar Memory Foam Pillow is a customizable option that is ideal for either back or side sleepers. It’s possible to add more or take away the shredded foam interior to create a pillow that is truly customized to your personal preference. The process may take a little bit of trial and error, but when you find the right density and height, you’ll have the right support to let you sleep deeper and wake up feeling happier and less tense. The pillow is also available in two different sizes, comes with a removable, machine-washable cover, and has the backing of more than 2,500 five-star ratings from Amazon users.

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BEST SPLURGE

3. Cozy Earth Silk Pillow

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$223.20 $279.00

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Vetted by Oprah as the softest bedding ever, Cozy Earth’s bamboo and silk pillows are truly luxurious. While the shell is made from their signature 100% bamboo material, the filling is 100% mulberry silk. This makes for a uniquely moldable and supple pillow that stays consistent and never shifts, keeping your spine at an optimal angle. To prove their confidence in this promise, the pillows have a 10-year warranty against shifting. This really is one of the best pillows for neck pain for hot sleepers who often find pillows that their pillow is too high or too low.

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BEST FOR SIDE SLEEPERS

4. Eli and Elm Cotton Side Sleeper Pillow

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$104.99

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Flat pillows are a side sleeper’s worst nightmare as they offer little to no support for the head. On the other end of the spectrum, pillows that are too thick can lead to shoulders on the pillow, resulting in equal discomfort. These factors are why the Eli & Elm pillow features a convenient cut-out for your shoulders. This unique and effective feature has earned it more than 1,200 glowing reviews. The U-shape provides support for side sleepers and conforms to the specific dimensions of the average head and neck, making for a night of better sleep. It also makes this one of the best pillows for neck pain if you’re a side sleeper.

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LONG-LASTING PICK

5. Saatva Latex Pillow

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$165.00

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Similarly to memory foam, the Saatva Latex Pillow’s shredded latex design can help relieve the pressure points around your neck and head by providing just the right amount of support. And while it may not be the cheapest neck pain pillow, it is made from some of the most comfortable and durable materials, meaning that compared to its foam-based competitors, this lofty pillow won’t break down anytime soon. It’s a solid choice for side sleepers or anyone who prefers a slightly higher loft when they sleep. Furthermore, the pillow’s natural latex is more breathable than foam and has a zero off-gassing odor, so it’s particularly good for sensitive or lighter sleepers.

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BEST BUDGET

6. ZAMAT Contour Memory Foam Pillow

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$39.99

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If you’re looking for the benefits of an orthopedic pillow without the hefty price tag, check out the ZAMAT Contour Memory Foam Pillow on Amazon. At under $40, it’s the most affordable DIY solution for neck and shoulder pain and also works for every kind of sleeper. This is definitely the right choice if you’re on a tight budget and experiencing cervical vertebrae issues. You’ll enjoy the benefits of a contoured, foam pillow which is backed by an impressive number of positive reviews. Additionally, this pillow is available in four different colors and is either a firm or a soft model.

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BEST DOWN PICK

7. Quince Luxe Goose Down Pillow

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$119.90 $360.00

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Many sleepers find that down pillows, like this Quince Luxe Goose Down Pillow, provide an unparalleled level of comfort. In addition to the satisfying puff of air they release when your head lays down, people love the perfectly fluffy texture, especially when compared to the best memory foam pillows. This pillow from Quince is available in two different firmness levels and also comes with a cotton sateen shell. One happy buyer described the pillow as an “extra supportive cloud.” Plus, Quince’s pillow is more affordable than many competing down pillows, which tend to be pricier.

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MOST UNIQUE SHAPE

8. DMI Body Pillow

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$25.09

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If you want support for your head but also love support at your side, the DMI Body Pillow is made for you. This unique L-shaped pillow provides support in both places simultaneously, allowing you to focus on getting the best quality sleep you can. It supports your upper by reducing any pressure put on your neck and back. This hypoallergenic pillow is also supplied with a removable cover for easy cleaning. This is truly a great choice for sleepers who love to hug and snuggle up to their pillow during the night.

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BEST MEMORY FOAM PICK

9. Tempur-pedic TEMPER-Cloud Pillow

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$89.00

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Memory foam cradles your body, offering a customized fit every time. Arguably, no one does memory foam better than TEMPUR-Pedic. Their Tempur-pedic TEMPER-Cloud Pillow for neck pain features the brand’s signature adaptive foam. This is also an excellent choice for travel as it can easily compress into a much smaller size. For back and stomach sleepers alike, this low-profile, cloud-like pillow conforms where and how you need it to. Plus, it comes with a machine-washable cover.

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LOW PROFILE PICK

10. Bluewave Ultra Slim Memory Foam Pillow

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$39.95 $49.95

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If you’re craving a thinner and flatter silhouette, look no further than Bluewave’s slim foam pillow to encourage better cervical neck alignment and deeper sleep. With a medium-firm feel, it stands 2.75 inches tall and works best for stomach and back sleepers. Ventilation holes and a gel-infused material helps wick heat away from your body as you rest. One particularly picky stomach sleeper comments, “It’s like someone took a mattress topper and cut a rectangle out of it, which is exactly what I was looking for.”

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ORGANIC PICK

11. Obasan Organic Shredded Rubber Pillow

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$159.00

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An indented pillow, like this Obasan Organic Shredded Rubber Pillow, can potentially help out with relieving neck pain. The organic rubber filling helps accommodate the different levels of support needed for various shoulder widths and neck lengths. It’s ideal for back, side, and stomach sleepers who require a little extra neck support. The filling is also more durable than foam, making it a longer-lasting investment. The shredded rubber filling can be increased or decreased for head and neck customization. Unlike cheaper alternatives, it won’t lose its loft and comfort over time.

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FAUX DOWN PICK

12. GhostBed Faux Down GhostPillow

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$71.00 $95.00

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Do you love the feeling of down but are allergic to it or want a more sustainable sleeping solution in your bed? GhostPillow’s faux down pillow offers the luxurious, huggable feel of a down pillow thanks to its microfiber gel fill which closely mimics the sensation of goose or duck down. The malleable material also works for all kinds of sleepers and means you’ll experience less clumping and shifting than with a traditional down pillow. Basically, this popular pain reliever is an oversized hotel-quality pillow with a big dose of extra support and breathability.

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BEST ORTHOPEDIC

13. Dosaze Contoured Orthopedic Pillow

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$119.99

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An orthopedic pillow is designed to correct your body’s position, and this Dosaze Contoured Orthopedic Pillow does just that. By cradling your neck’s natural curvature with its contoured shape, you’ll find you enjoy better sleep through your more relaxed way of lying. Made from premium high-density memory foam, this versatile pillow works for side, back, and stomach sleepers. And although its material is high-density, it’s not rigid as other orthopedic pillows, allowing for greater freedom of movement even as it corrects and cradles your upper body.

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BEST FOR CHRONIC NECK PAIN

14. Rearand Chiropractic Pillow

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$15.99

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If chronic neck pain is keeping you awake or disrupting your day-to-day life, then it may be time to try the Rearand Chiropractic Pillow. This pillow for neck pain cradles your head, aligns your neck, and provides support while helping to alleviate pain. The smart design isn’t just good for use in bed, either. It can provide a 15-minute refresh whenever you need it in the car, at the office, or just when you’re sitting down at home. The lightweight design makes this option both convenient and surprisingly portable, so keeping it nearby for an impromptu treatment isn’t too inconvenient.

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BEST CUBE

15. PillowCube Sidekick

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$49.99 $69.99

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$59.00

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The idea of sleeping on a cube-shaped pillow may feel a little bit unusual, but for some people, the level and angle of support they provide can’t be beaten. By comprehensively supporting your head and neck, the pillow helps align your spine as you rest. The inside of the cube is made up of a high-quality foam that helps to manage temperatures during the night. It’s also supplied with a quilted cover that sports a secure, zippered closure and can be removed for easy cleaning.

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ERGONOMIC PICK

16. Emircey Adjustable Neck Pillow

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$46.99 $69.99

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Want a pillow that can deal with a range of common pain complaints, including neck pain, stiff shoulders, headaches, and arm numbness? Then the Emircey Adjustable Neck Pillow could be the answer you’re searching for. The unique-looking pillow features a hollow central core which is surrounded by a butterfly contour, allowing your head to sit exactly where it feels comfortable. Additional areas built into the pillow include arm supports, side sleeper supports, and shoulder contours. Additionally, this impressively-reviewed pillow is available in your choice of six different colors.

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BEST FOR STOMACH SLEEPERS

17. inight Ultra Thin Memory Foam Pillow

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$39.99

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While sleeping on your stomach is rarely encouraged when dealing with neck pain, if you have to do it, try adding this insert Ultra Thin Memory Foam Pillow into the equation. The flat-style pillow can be adjusted between two different heights, letting you find the right one for your personal preference. The pillow is also surrounded by a cover with a cool-to-touch layer on one side and an anti-slip layer on the other. In addition, the pillow’s memory foam interior sports a ventilated design which effectively dissipates heat during the night, keeping you cooler and more comfortable as you rest.

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Dealing with both chronic and short-term insomnia can be a nightmare. As a chronic insomniac myself, the reasons for sleeplessness run the gamut. I’ve always been jealous of people who can fall asleep anywhere because when I lay in bed, my mind becomes a playground of anxiety filled with racing thoughts and reminders of everything I’ve been putting off. Even as a child, it wasn’t uncommon for me to toss and turn for a few hours before finally dozing off. The fact that my husband and dog perform a nightly snoring orchestra doesn’t help.

Since I personally prefer to stay away from non-habit-forming aids for sleep, I’m left with only a handful of alternative remedies to help keep me well-rested. While they may work individually, these natural sedatives work best as part of a bedtime routine that allows the brain and body to prepare to relax. They give me peace and sanity, but they’re also part of my own carefully constructed nightly regimen that includes:

Insomnia is no joke, and just a night or two without proper sleep can start to impact your body seriously. If you’re like me and deal with these issues nightly, you’re probably always searching for tips to get more rest. Whether you’re experiencing burnout or mental health struggles or are searching for products for new parents, these seven hacks will help you head off to dreamland. From the best sleep tea to the ultimate white noise machines and cooling pillows, here are the best sleep aids to help you fall asleep and stay asleep longer.

Full Review: The Hatch Restore Alarm Clock Has Me on a Healthier Bedtime Routine

Earpeace Sleep Earplugs

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$19.95

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$19.95

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As someone who has wasted money on practically every pair of earplugs money can buy, I can safely say that these work like no other. They’re a game-changer if you live with a snorer. If you’re someone with a shorter ear canal like me, you’ll also appreciate that these plugs have a less elongated fit, unlike many foam alternatives. The silky soft texture is also more comfortable and encourages sound sleep. Just under $20, they’re a little more expensive than your average drugstore earplugs, but that’s because these are reusable and easy to clean. These durable plugs never fall out and feature an easy-to-reach pull tab when you are ready to remove them.

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LectroFan Noise & Fan Machine

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$46.44 $49.95

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$46.44

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I’m an insomniac who prefers their white noise to be more natural. While some people might be able to doze off listening to the sound effects of a waterfall, waves washing ashore, or small birds chirping in a forest, I find those artificial sounds to be even more distracting while I’m trying to fall asleep. That’s why I invested in one of the best sleep aids: the LectroFan Noise & Fan Machine, which only uses natural white noise. Choose between ten fan sounds and ten white noise sounds, with a range of volume levels and upward speaking producers that spatially fill the room. An automatic shut-off feature and timer allow you to save power, while the look is subtle enough to fit in with any bedroom.

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Organic Valerian Root Liquid

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$14.00

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Since childhood, I’ve been immune to the powers of melatonin. But after some research, my mom picked up some valerian root extract (this brand specifically), which was one of the best sleep aids in my younger years. This relaxation powerhouse affects neurotransmitters in a way that eases anxiety, stress, and insomnia, making it a perfect choice for anyone who has trouble winding down at night. Personally, this supplement has helped me fall asleep faster, improved sleep quality, and kept me in REM sleep for longer without any grogginess in the morning. I use the liquid extract, but not everyone loves the scent; it’s also available in pill form.

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MUD/WTR Reset Blend

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$40.00

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Described as a “coffee alternative,” MUD\WTR sells a day and evening powdered drink mix. The daytime mix energizes, while the evening mix is a personal favorite for promoting sleepiness. It has a bold flavor, akin to Masala chai, with chocolatey notes: a little sweet, a little savory, and extremely comforting. Though you can buy the adaptogen and herb powder on its own, I recommend considering their Evening Ritual Starter Kit, which includes their signature creamer and a milk frother. The frother is useful since the concoction can get slightly clumpy if not properly mixed. A powerful blend of calming ingredients like valerian root, passionflower turkey tail, and chamomile makes this proprietary blend a very effective sleep aid.

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Cozy Earth Silk Pillow

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$209.25 $279.00

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This Cozy Earth pillow contains hypoallergenic mulberry silk rather than an animal-based filling, so I don’t wake up with the usual congestion. It also provides a density that encourages alignment for side and back sleeping. It feels cooler than cotton and is oversized to provide more surface area. With a medium loft, it’s soft but has a consistent, lump-free feel (there’s even a warranty against shifting) that promotes a more even spine angle. Somehow, it’s malleable like down but has a firmer feel, making it one of the best pillows for neck pain. And while the price is high, you won’t have to replace it every three months like those cheap department store pillows.

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Foria Wellness CBD Treatment

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$38.00

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This is one of the best sleep aids for those comfortable in baths. The act of taking a hot bath has always helped me drift off to sleep. But with the addition of these Foria bath salts with CBD and lavender, I face-plant into my sheets and blackout for the next eight hours. CBD is an anti-inflammatory component of the cannabis plant that doesn’t get you high. But it does feel like you’ve just gotten a deep tissue massage, reducing inflammation all over.

With the addition of lavender and kava, this calming, botanical-rich blend nourishes skin while removing discomfort. While it’s a little pricy, the cozy feel and mind-clearing effects are worth the splurge. Even if you can’t access CBD where you’re located, consider using a generous amount of Epsom salts, which are mineral-rich and contain magnesium, a known sleep aid.

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Traditional Medicinals Organic Chamomile & Lavender Herbal Tea

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$13.50

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$26.99

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When all else fails, reach for this organic tea that settles the nervous system. Combining a potent blend of lavender and chamomile, this tea smells decadent and tastes excellent with a dollop of honey — iced or hot. Unlike some herbal teas that are tasty but ineffective, this makes a delicious after-dinner drink that will lull you to sleep.

Often, I pre-make a big pitcher of it that I store in the fridge and keep on my night table in a water carafe in case I wake up restless or thirsty. Performance-wise, some people have compared its effectiveness to the best OTC sleep aid brands, and I agree. After a few cups, you might get hooked too.

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BedJet 3 Climate Comfort Sleep System

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$379.00 $569.00

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Whether you’re a hot sleeper or a cold sleeper, BedJet’s innovative Climate Comfort Sleep System is a game-changer to make your sleep as restful as possible. Rapid air-based cooling, warming, and sweat-drying tech provide customizable comfort, and if you have different references from your partner, you can buy the Dual Zone Cloud Sheet that covers half of the bed instead. If it’s a chilly night or you have cold feet, turn on heat mode for a deliciously toasty sensation. Finally, biorhythm sleep tech provides better rest with personalized schedules that adjust automatically as you sleep. 

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Dr Teal's Pure Epsom Salt Melatonin Sleep Soak

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$26.76

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$5.87

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Taking your melatonin orally isn’t the only way to ingest it, and this Melatonin Sleep Soak from Dr.Teal is proof. Studies say that those who take a hot bath an hour or two before bed also fall asleep faster, and this melatonin, chamomile, and lavender-infused bath will have you out like a light in no time. Just soak for around 20 minutes — even if you’re not a bath person, you can scrub it on your skin as an exfoliant to experience benefits. 

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Bose Sleepbuds II 

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$249.00

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They’re certainly not the cheapest sleep accessory on the market, but thousands of people claim that these headphones are finally helping them get their eight hours thanks to soothing sleep sounds that help you fall asleep faster and wake less during the night. Their noise-blocking design pairs with the Bose Sleep app, which contains 50 curated sounds. Best of all, their proprietary ear tips are made of the softest silicone and come in multiple sizes so you can find the perfect fit. They even stay put if you’re tossing and turning or sleeping on your side. 

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Sleep Kit plus Loftie

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$200.00

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Loftie is an innovative alarm clock praised by insomniacs for its designs and features. Beyond your basic white noise, Loftie’s library also contains audio content like sound baths, nature sounds, guided meditations, and soft-spoken bedtime stories. Made to help you avoid the dreaded blue light and late-night scrolling black holes on your phone, this alarm clock will change your entire morning (and bedtime) routine. This kit comes with a sleep mask, light blockers, and a book on sleep.

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Perytong Sleep Headphones

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$15.99 $39.99

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If you’re skeptical about the high price tag on Bose Sleep Buds II or think they might fall out when you sleep, consider a wraparound sleep headband that features ultra-thin Bluetooth speakers on the side. Whether you’re sleeping, jogging, or looking to pass the time on a flight, these versatile wireless sleep headphones cost less than $20 and can drastically make a difference if you’re like me and sleep with a snorer or in other noisy conditions. 

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Quility Weighted Blanket

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$39.19 $129.70

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Weighted blankets create the sensation of a warm embrace, making them the ultimate sleep hack for cuddlers. And since we at SPY are obsessed with the high-quality but ultra-affordable Quility weighted blanket, it’s a no-brainer choice for anyone looking to improve their sleep health. Made with fine glass beads, these washable blankets are available in several weights and sizes. Breathable and fuzzy, this blanket can be used on its own or in addition to your existing blanket. 

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Coop Home Goods Adjustable Pillow

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$72.00

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If you can’t sleep well, it might be because your pillow isn’t right for you. Your best bet is a pillow with an adjustable loft, where you can add in or take out a shredded foam filling to customize your pillow to your preferences. This makes it suitable for side, back, and stomach sleepers, which is why the Coop pillow has more than 50,000 positive reviews. Available at a more reasonable price point than other adjustable fill pillows on the market right now, this is an investment that your neck and back will thank you for. 

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Bigelow Sweet Dreams Tea

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$18.16

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Along with Traditional Medicinals Chamomile and Lavender Tea, Bigelow has come up with a pretty potent blend that even hardcore insomniacs like me will be impressed by. Filled with soothing chamomile and mint, their Sweet Dreams tea might just become your new nightly ritual. Also a great nighttime tea for those who enjoy green tea but don’t want to be caffeinated before bed. 

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Wooly Topper

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$510.25 $785.00

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If you’re sick of your mattress but not ready to buy a new one, a topper is a great way to extend its life while making your nights a lot more comfortable. Filled with three to four inches of traceable wool filling and highly supportive micro-coils, The Wooly Topper is quite the investment, but as someone that owns it, it’s 100% worth the splurge. The surface is incredibly breathable, and it feels like an added pillowtop to my existing firm mattress rather than a foam layer that traps heat and causes the dreaded sinking sensation. 

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Get Some Rest With These Products for Sleep-Deprived Parents

Let’s be real: we live in a country obsessed with sleep. And why wouldn’t we be? In the land of hustle culture and burnout, we’re never getting enough rest, and if you’re like me, you’re on a constant quest to get a full night of proper sleep to improve both mental and physical health.

A couple of years back my husband, who has chronic back pain, convinced me to get an ultra-firm mattress. While I preferred it to the too-plush soft and silky foam mattresses of my past, it didn’t provide as much pressure point relief as I had hoped. As a side sleeper, I felt the bed digging into my hips and shoulders nightly. I knew that replacing it with a softer mattress would re-introduce my partner’s back pain, and since it was still a relatively recent purchase, that wasn’t an option for my budget.

And so, like many unsatisfied with their current sleeping situation, I began searching for the perfect mattress topper. As a chronic insomniac, I’m no newbie to mattress toppers. Still, finding one that provided that perfect balance between cloud-like and supportive felt impossible. After trying options like latex, down, and foam, even the toppers marketed as firm ended up having a sinking sensation, trapping heat throughout the night and ultimately flattening out. As a highly sensitive insomniac, sleep has always been a Princess and the Pea situation for me. My bed is always either too hot, too cold, too soft, or too hard. In short, it’s tough for me to get comfortable. Plus, the off-gassing period for foam toppers and that gross, chemical smell that comes with it doesn’t exactly make for an inviting room to sleep in. 

Then, I came across wool mattress toppers, which I didn’t know was a thing. I’d never seen one in a store, and due to years of not being impressed by even the most luxurious toppers, my expectations were low. But after scrolling through thousands of reviews and ultimately investing in Wool Room’s innovative Wooly Topper, It’s not an exaggeration to call this bed life-changing.

Available to the US as of October 202, Wool Room is the UK’s best-kept secret. With a fairly deep pile, it differs from other wool toppers in that the coils inside prevent the wool from over-compressing like 100% wool toppers can. 

Based on a study done by researchers at the University of Leeds, Wool mattress toppers can improve sleep quality by up to 67% and can even help us get 25% more stage four regeneration sleep, which is the phase when our bodies repair themselves overnight. 

Benefits of Using a Wool Topper

Sleeping on the Wooly Topper

This topper promises to extend the lifetime of your mattress while giving it a slightly softer feel, and that’s exactly what it did. I also wake less throughout the night, have significantly less shoulder and hip pain, and overall feel like I’ve been upgraded to a cozier and more luxurious bed. Soft yet resilient is the perfect way to describe this topper. As a sensitive sleeper who frequently deals with sneezing and stuffiness before bed, I also found that the hypoallergenic nature of this topper was even more effective than I expected, blocking out allergens and letting me breathe more clearly throughout the night.  

It’s a fully organic barrier between your bed and your body that you can sleep on immediately after unwrapping. It’s been about four months now, and I haven’t experienced any negative effects. In fact, I find that I recover from workouts faster and get more REM sleep on a nightly basis.

No matter the season (and I live in Central Canada, where seasons differ drastically) Wool Room appears to get the job done. That makes the Wooly Topper an ideal choice for hot sleepers and cold sleepers that share a bed because, unlike man-made fibers, it offers unrivaled breathability and temperature control. I may be fully converted to the wool lifestyle, and I am considering replacing my allergy-inducing down duvet with one of Wool Room’s popular wool comforters. Here are all the reasons you should switch over to a wool topper and a breakdown of why I think it’s the best mattress topper on the market right now.

Design of the Wooly Topper

It arrives vacuum sealed in a rectangular box, similar to a boxed mattress. Unlike most foam and latex toppers, the Wooly has thick straps to wrap around each corner of your bed, securing it so that it never moves around during the night. Unlike other wool toppers, which compress after less than a year of usage, the addition of 1000 posturfil coils in this topper prevents this compression and maintains long-term support. 

But what exactly are posturfil coils? One of Wool Room’s in-house experts, Ed Tattersall, shares, “The posturfil coils are micro coils around the size of a coin that sit within pockets. These sit in between the wool layers within the topper to provide comfort and support. The coils within the topper adjust to small body movements throughout the night and keep the body supported and aligned, taking pressure off the high-pressure point areas in the body (lower back, hips, knees, and shoulders). This layer within the topper is probably the most important and is what sets it apart from other wool toppers available.”

The quilted cover on the topper has a durable feel and is made from a Merino blend. After a small spill, I was able to remove a stain with a Tide pen. Channeled stitching keeps the filling and coils in place while you sleep to avoid shifting, while a  wool insulator pad protects the underside of the topper and adds even more support for micro-coils. The three to four inches of wool filling itself is 100% organic, fully traceable British wool that’s been produced responsibly and directly supports local farmers.  Plus, the UK has the best environment for wool due to its variable climates and lush grass to feed on. In the image below, you’ll see that even when I exert maximum pressure with my hand, the topper is still surprisingly supportive and resilient, refusing to sink.

FAQ

Will a wool mattress topper soften my bed?

It has a fairly deep wool pile that’s a few inches deep, making it feel like a plush pillow top with a little more resistance and support. It provides some supportive softness so that you get a little cushioning for pressure points, but it isn’t super fluffy.

Still, softness and pressure relief are both very subjective factors. Some people find that latex provides more of the cushion they desire. However, if you’re like me and have tried every material out there and everything still has that sinking or too-soft feel, the Wooly Topper will provide a desirable softening effect. They also have a new topper that blends latex and wool if you want a softer feel. 

Is a wool mattress topper ok for hot sleepers?

Yes – wool is one of the best non-synthetic, temperature-regulating materials that are way more breathable and cooling than foam, down or latex. I usually sleep warm, and for that reason ive never been able to sleep with foam or latex toppers. I slept like a baby through the night with the Wooly Topper without any shivers or sweats, leading me to believe that it really is ideal for both hot and cold sleepers and is one of the best wool toppers for temperature regulation.

Will a wool topper compress or change shape over time?

It won’t compress, flatten or clump, unlike other wool toppers, due to its unique construction, which was created specifically to combat the compression frequently happens with wool toppers. If you do experience any unevenness over the years, flipping it can help. However, this probably won’t happen with the Wooly Topper since it’s supplemented with posturfil coils for added support. These added coils also help justify the price point. 

Tattersall shares, “Our recommendation is simply to air every time the bed is changed and shake if required. When changing the bed, we also recommend rotating from head to toe, so you switch the area where your body sleeps on the mattress. Apart from that, the mattress topper will hold its shape extremely well and requires very little maintenance to ensure it lasts for many years to come.”

Wool Room Wooly Topper

Earlier this year, Therabody expanded their product selection with a slew of new products beyond their signature massage guns that includes SmartGoggles, a recovery gadget for easing your face and mind. SPY has reviewed many Therabody products over the years, including their entire Theragun massage gun lineup, but we’ve never tried anything quite like the SmartGoggles.

Read More: SPY Therabody RecoveryAir JetBoots Review

I’ve been using the new Goggles for the past few months and while I’m impressed with their design and functionality, they’re easily one of the strangest recovery gadgets I’ve ever tried.

Essentially, they’re a sleep mask on steroids with massage, vibration and heat features for relaxation. Cool in theory, sure, but I’m still a bit lost as to who and what they’re for.

The release of SmartGoggles coincided with a notable departure beyond massage devices for Therabody into other holistic recovery product categories and came alongside other funky gadgets like the TheraCup cupping device, RecoveryTherm hot and cold wearables and even a Therabody Lounger — essentially a giant massage chair for sound therapy.

In this piece I’m going to give my review of the SmartGoggles, a product designed to help you sleep through a combination of heat, vibration and massage that begs the question — are we starting to rely on technology too much for wellness?

Therabody SmartGoggles

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$199.00

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The Therabody SmartGoggles are a wearable recovery device that are designed to use a combination of heat, vibration and massage to give you better rest based on your individual biometrics. They have three modes — SmartRelax Mode, Focus Mode and Sleep Mode each tailored for a different type of relaxation.

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What Are The Therabody SmartGoggles?

So, what are these goggles? What are they supposed to do? They’re a puzzling recovery device that’s unlike anything we’ve tested before. Essentially, they use biometric sensors to detect your heart rate, and lead you through a facial massage complete with heat and various vibrational patterns to help you relax, focus or sleep.

After spending close to three months testing them I’d describe them as a high-tech sleep mask combined with a meditation device and a massager. Therabody first burgeoned into the world of face massage in 2021 with the release of their TheraFace PRO, a device inspired by testimony from their customers that they were using their massage guns on their faces (which you’re not supposed to do).

The SmartGoggles have three modes:

Here are a few additional technological elements that stand out about Therabody’s SmartGoggles.

SmartSense Technology

The SmartGoggles are made with a biometric sensor on one size that detects your heart rate and informs personalized treatments of varying temperatures and vibrational patterns based on it.

Portable and Foldable

The goggles also fold in half like a sleep mask does, making them easier to carry, pack and store efficiently.

App and Personalization

The Therabody app syncs with the Goggles and develops routines automatically so you don’t have to, but if you prefer a certain temperature, vibration or intensity of massage you can customize it at any time.

Therabody SmartGoggles Review: Impressive and Niche

Everything Therabody makes is well-constructed, luxurious and very unlikely to disappoint you or yield buyer’s remose. Almost none of their products, save the RecoveryAir JetBoots which changed my whole recovery routine, are products everyone needs.

Massage guns are nice to have for muscle soreness, hot spots and soothing general aches and pains. These SmartGoggles don’t feel as pertinent, but whether that’s because their design is truly innovative or their supposed “benefits” feel a little too supplementary for my taste is something I, and the market, haven’t decided yet.

After spending a few months testing the SmartGoggles, they feel like a too-fancy gadget that’s largely irrelevant and unnecessary for most people. But, as the massage gun was at its inception, perhaps they’re ahead of their time and will one day become more rudimentary and useful in an obvious way.

Using the Therabody SmartGoggles

First Fit and Experience

Therabody’s SmartGoggles are like a sleep mask on steroids with added tech and functionality built in. When you first put them on, they feel tight on your face but not outright uncomfortable due to the soft leather interior. As soon as you press “play” on the mobile app, they start moving, vibrating and massaging your face.

The first few times I meditated with them on they gave me a bit of a headache due to the squeezing and releasing. However after the first few sessions, and loosening the thick strap that goes around the back of your head, I began to really enjoy using them.

Ultimately Relaxing

They definitely help relax the muscles around your eyes and eyebrows, and the heat feels nice after a long day of squinting over a computer. They do make noise while they’re moving at about the same level as a massage chair, but it’s not bothersome. Their shape and fit is also earbud-friendly so you can listen to music or a podcast while they work their magic.

Will I Keep Using Them?

I’m remiss to say that no, I probably won’t keep using them regularly after this review. I don’t suffer from headaches, sinus pressure or any other neck-up ailment for which they could be helpful, and I prefer other Therabody products, including the TheraFace PRO. However, if you love a face massage and are looking for a great everyday companion for meditations or a bedtime routine it’s worth a look.

Therabody SleepGoggles Review: Should You Buy Them?

For $199, they don’t have an egregious-enough price relative to what they do for me to say a definitive no. They’re definitely not a necessary purchase for the general public but that’s true of a lot of recovery equipment we write about, and a lot of the recovery gadgets Therabody makes. Does everyone need $1200 pneumatic compression boots? *Sigh* No.

However, as I said above, they’re worth looking into if you want a device that’s designed to give you heated massage and personalized recovery vibrations that relax, stimulate your brain and can even help you sleep.

The mask folds up very nicely in a nice carrying case for travel, is easy to charge and very easy to operate. It’s made of very durable materials and didn’t malfunction at all during our testing period.