What we actually
recommend

The most bioavailable form of magnesium for sleep. Activates GABA receptors to calm neural activity and support sleep onset. Take 200–400mg, 60 minutes before bed.

Transdermal magnesium that absorbs directly through the skin, bypassing the digestive system entirely. Apply to legs or abdomen 30–45 minutes before bed.

Promotes alpha brain wave activity and relaxation without sedation or next-day grogginess. Take 100–200mg, 60 minutes before bed.

The most effective long-term solution for light control. Even 1 lux of light during sleep measurably suppresses melatonin and reduces time in REM sleep.

Full blackout without pressure on the eyelids or lashes. Far more comfortable than flat masks for a full night of wear. Also ideal for travel.

The best dedicated device for running sleep sounds all night. No screen. Compact. Strong bedroom audio. Keeps your phone out of the room entirely.

Simulates a gradual sunrise to wake you naturally, in sync with your circadian rhythm. Significantly more effective than an abrupt alarm, especially in winter.

Natural fibres breathe significantly better than synthetics, helping your body maintain the cool skin temperature needed for deep slow-wave sleep.

Deep pressure stimulation activates the parasympathetic nervous system, reducing cortisol and promoting the sense of safety that supports sleep onset.

Programmable bulbs that shift to warm amber or red in the evening and dim automatically on a schedule. Red light has almost no impact on melatonin production.

Amber-lens glasses that filter blue-spectrum light from screens and overhead LEDs. Wear from 90 minutes before bed when avoiding screens is not practical.

Encourages nasal breathing during sleep, improving oxygen delivery, reducing snoring, and supporting deeper, more restorative sleep stages.

The most important book on sleep published in the last decade. Comprehensive, readable, and will permanently change how you think about every night of sleep.