Best Earplugs for Sleeping 2019 – Buyer’s Guide
1. Mack’s Ultra Soft Foam Earplugs
According to our observation, there are a few things that make earplugs great – comfort, noise reduction and affordability. And Mack’s Ultra Soft Foam Earplugs rank good on all these parameters. They are made with super comfortable foam which doesn’t put any pressure on or inside your ears and releases slowly. Having less pressure is a must when you use earplugs for a long time. The color is also easy on your eyes unlike other earplugs which are made with bright colors that look unappealing. These earplugs also won’t have you sweat in your ears, like other low quality earplugs do.
These noise reduction earplugs come with a Noise Reduction Rating of 32 decibels. In other words, you can use these earplugs in almost every high-noise situation to have a calm, private space. High noise is not just harmful, it can cause hearing loss in extreme situations. Industrial workers who work in high-noise environments should take special care of their ears with earplugs like Mack’s.
Mack’s earplugs are made with the right ergonomics to provide you optimum comfort while shielding your ears from external noise. Whether it is your noisy neighbor or the sound of train going by, these earplugs will give you the rest you need and allow you to enjoy proper sleep. In a super affordable price, Mack gives you 50 pairs of earplugs.
2. Howard Leight by Honeywell Laser Lite Ear Plugs
Howard Leight earplugs come with high noise reduction levels and are originally marketed to consumers who work in industrial environment with high noise levels. But because of their high quality, they have received a lot of praise from the customers. They come with high visibility yellow and magenta color theme which may sound too strong to some, but makes sure that they aren’t easily lost. The self-adjusting foam fits all ear shapes and sizes. These earplugs have a noise reduction rating of 32 and they are excellent at noise reduction as they create a perfect seal in your ears with just the right amount of expansion after you insert them in your ears.
Howard Leight earplugs come as 200 pairs of disposable earplugs at a very affordable price. Customers report that they wear these earplugs for 3-4 nights per pair, which means they will last 600 nights or 1 year and 8 months. Customers report that Howard Leight has struck the perfect balance between comfort and noise reduction with these earplugs.
Insert these earplugs in your ears using the instructions and they won’t fall out of your ears like other earplugs often do. For design lovers, there is a small handle at the end of these earplugs which makes it easy to take them out. And when you’re wearing them, this handle acts as an additional seal.
3. Moldex Soft Foam Ear Plugs
Drift to Sleep’s Moldex ear plugs come as 20 pairs at a very effective price. They come with a carry case to ensure hygienic storage. They are designed meticulously in such a way that they can fit any ear size. The foam is soft and light to make you forget that you are even wearing them. They come in a tapered shape, so they can easily fit your ear canal, no matter the shape or size.
The outside surface of the ear plugs is smooth so you don’t feel any irritation on the ear canal. While most high-quality ear plugs claim a noise reduction rating of 32, the Moldex ear plugs have an astounding NRR rating of 33. At this NRR, you can easily block loud noises or your spouse’s snoring and have a restful sleep without any distractions.
Those who sleep on their side won’t feel uncomfortable as the length of these earp plugs is just right. You won’t have to worry about your ear canal hurting in the morning. When all other factors remain the same, if you decrease the length of the ear plugs, you have to make them more dense to maintain noise reduction, but high density means harshness and lack of comfort. Moldex ear plugs strike the perfect balance between length and density.
4. Inbound Vibes Sound Reducing Professional Ear Plugs
Inbound Vibes makes excellent ear plugs that are also reusable. They are designed such that they filter and reduce the noise by up to 27db. While single-use ear plugs are designed to cancel the outside noise but don’t reduce the sound quality. Inbound Vibes ear plugs, on the other hand, are designed to reduce the noise so that your hearing remains intact while you enjoy restful sleep. The design includes a triple layer structure to reduce the noise as much as possible.
The material used to make the ear plugs is hypoallergenic soft silicone. So these are the perfect ear plugs for people with allergies. Although the ear plugs are usable, the company does suggest that you wash them in soapy water after use and dry them with a clean towel. This means a bit of extra work which many people won’t like.
The company also makes sure that your purchase is risk-free. If you are not satisfied with the product or if there is something faulty, you can ask for a refund or replacement within six months of purchase.
5. Flents Quiet Please Ear Plugs
Flents Quiet Please Ear Plugs have gained positive feedback from customers due to their high quality noise reduction capability. If you are extra sensitive to the sounds around you, the noise of TV, computer’s fan, lights buzzing or perhaps your spouse snoring, the Flents Quiet Please earphones will be the best for you. The Flents ear plugs are super soft, squishy and easy to put in your ears because they are easily inflated. And after a long night’s sleep, you won’t feel any pain in your ears.
You don’t have to wear the Flents ear plugs a hundred times to get them in shape. All it takes to shape them perfectly is roll them between your fingers so the inner part is narrow and the flared outer part is folded outward. After this is done, you just need to put them inside the ear canal far enough to have the bulge inside and holding it while the bulge inflates. All this is done within a few seconds.
Customers say that they reuse the ear plugs a couple of times before throwing them away. Since these ear plugs come as a set of 50 pairs, you can be sure that they will last a couple months at least. The ear plugs come in three sizes/shapes – Quiet Please with a 29 NRR and barrel shape, Quiet Contour with 33 NRR and Bell Shape and Quiet Time with 33 NRR and Tapered Shape. The longer ones offer a high NRR, but it may be hard to fit them all the way into your ear.
Read here – Top Rated Noise cancellation headphones for sleeping
Best Earplugs for Sleeping 2019 – Buyer’s Guide
1. Mack’s Ultra Soft Foam Earplugs
According to our observation, there are a few things
that make earplugs great – comfort, noise reduction and
affordability. And Mack’s Ultra Soft Foam Earplugs rank good on all
these parameters. They are made with super comfortable foam which
doesn’t put any pressure on or inside your ears and releases
slowly. Having less pressure is a must when you use earplugs for a
long time. The color is also easy on your eyes unlike other
earplugs which are made with bright colors that look unappealing.
These earplugs also won’t have you sweat in your ears, like other
low quality earplugs do.
These noise reduction earplugs come with a Noise
Reduction Rating of 32 decibels. In other words, you can use these
earplugs in almost every high-noise situation to have a calm,
private space. High noise is not just harmful, it can cause
loss in extreme situations. Industrial workers who work in
high-noise environments should take special care of their ears with
earplugs like Mack’s.
Mack’s earplugs are made with the right ergonomics to
provide you optimum comfort while shielding your ears from external
noise. Whether it is your noisy neighbor or the sound of train
going by, these earplugs will give you the rest you need and allow
you to enjoy proper sleep. In a super affordable price, Mack gives
you 50 pairs of earplugs.
2. Howard Leight by Honeywell Laser Lite Ear
Howard Leight earplugs come with high noise reduction levels and
are originally marketed to
consumers who work in industrial environment with high noise
levels. But because of their high quality, they have received a lot
of praise from the customers. They come with high visibility yellow
and magenta color theme which may sound too strong to some, but
makes sure that they aren’t easily lost. The self-adjusting foam
fits all ear shapes and sizes. These earplugs have a noise
reduction rating of 32 and they are excellent at noise reduction as
they create a perfect seal in your ears with just the right amount
of expansion after you insert them in your ears.
Howard Leight earplugs come as 200 pairs of disposable earplugs at
a very affordable price. Customers report that they wear these
earplugs for 3-4 nights per pair, which means they will last 600
nights or 1 year and 8 months. Customers report that Howard Leight
has struck the perfect balance between comfort and noise reduction
with these earplugs. Insert these earplugs in your ears using the
instructions and they won’t fall out of your ears like other
earplugs often do. For design lovers, there is a small handle at
the end of these earplugs which makes it easy to take them out. And
when you’re wearing them, this handle acts as an additional seal.
3. Moldex Soft Foam Ear Plugs
Drift to Sleep’s Moldex ear plugs come as 20 pairs at a very
effective price. They come with a carry case to ensure hygienic
storage. They are designed meticulously in such a way that they can
fit any ear size. The foam is soft and light to make you forget
that you are even wearing them. They come in a tapered shape, so
they can easily fit your ear canal, no matter the shape or
The outside surface of the ear plugs is smooth so you
don’t feel any irritation on the ear canal. While most
high-quality ear plugs claim a noise reduction rating of 32, the
Moldex ear plugs have an astounding NRR rating of 33. At this NRR,
you can easily block loud noises or your spouse’s snoring and have
a restful sleep without any distractions. Those who sleep on their
side won’t feel uncomfortable as the length of these earp plugs is
just right. You won’t have to worry about your ear canal hurting in
the morning. When all other factors remain the same, if you
decrease the length of the ear plugs, you have to make them more
dense to maintain noise reduction, but high density means harshness
and lack of comfort. Moldex ear plugs strike the perfect balance
between length and density. 4.
Inbound Vibes Sound Reducing Professional Ear Plugs
Inbound Vibes makes excellent ear plugs that are also reusable.
They are designed such that they filter and reduce the noise by up
to 27db. While single-use ear plugs are designed to cancel the
outside noise but don’t reduce the sound quality. Inbound Vibes ear
plugs, on the other hand, are designed to reduce the noise so that
your hearing remains intact while you enjoy restful sleep. The
design includes a triple layer structure to reduce the noise as
much as possible.
The material used to make the ear plugs is hypoallergenic soft
silicone. So these are the perfect ear plugs for people with
allergies. Although the ear plugs are usable, the company does
suggest that you wash them in soapy water after use and dry them
with a clean towel. This means a bit of extra work which many
people won’t like. The company also makes sure that your purchase
is risk-free. If you are not satisfied with the product or if there
is something faulty, you can ask for a refund or replacement within
six months of purchase.
5. Flents Quiet Please Ear Plugs
Flents Quiet Please Ear Plugs have gained positive feedback from
customers due to their high quality noise reduction capability. If
you are extra sensitive to the sounds around you, the noise of TV,
computer’s fan, lights buzzing or perhaps your spouse snoring, the
Flents Quiet Please earphones will be the best for you. The Flents
ear plugs are super soft, squishy and easy to put in your ears
because they are easily inflated. And after a long night’s sleep,
you won’t feel any pain in your ears.
You don’t have to wear the Flents ear plugs a hundred times to get
them in shape. All it takes to shape them perfectly is roll them
between your fingers so the inner part is narrow and the flared
outer part is folded outward. After this is done, you just need to
put them inside the ear canal far enough to have the bulge inside
and holding it while the bulge inflates. All this is done within a
few seconds. Customers say that they reuse the ear plugs a couple
of times before throwing them away. Since these ear plugs come as a
set of 50 pairs, you can be sure that they will last a couple
months at least. The ear plugs come in three sizes/shapes – Quiet
Please with a 29 NRR and barrel shape, Quiet Contour with 33 NRR
and Bell Shape and Quiet Time with 33 NRR and Tapered Shape. The
longer ones offer a high NRR, but it may be hard to fit them all
the way into your ear. Read here – Top Rated Noise cancellation
headphones for sleeping
Best Earplugs for Sleeping 2019 – Buyer’s Guide
Are you seeking an all-natural sleep aid that can help you fall asleep quickly, stay asleep for longer and wake up feeling refreshed? Then why not try losing yourself in music?
Listening to music in bed can help you to relax and unwind at the end of the hard day, helping you to get a better night’s sleep.
If your partner prefers complete silence at night, then it’s a good idea to invest in a quality pair of headphones. This will ensure that you’re able to enjoy your playlist as you drift off to
sleep, but without disturbing your partner. Headphones are also an effective way to block out noise that may be keeping you awake at night, such as loud neighbours, outside traffic or a snoring partner.
Unfortunately, most headphones are not designed for use in bed. They tend to be very uncomfortable to wear, particularly if you’re a side sleeper. Additionally, there’s also the possibility of headphones breaking during the night. The good news is, there are headphones out there that are well suited to sleeping and noise cancelling, making them ideal to wear in bed as you’re drifting off to sleep.
Read on to find out which headphones are the best for sleeping and noise cancelling. Hopefully you’ll find a pair which meets your requirements, as well as your budget, and that helps you to sleep more soundly at night.
Benefits of Using a Noise Cancelling Headphone
1. Reduce Stress - We live in an environment with constant buzzing of cellphones and noise from television, traffic and whatnot. This noise is not just unpleasant but can lead to stress. It is a fact that people who are exposed to high levels of noise are more prone to suffer from diseases like heart attacks. Therefore, if you start using noise cancelling headphones, it would decrease your exposure to noise and in turn reduce the stress from your life. As a result, you will feel happier and more at ease with yourself. The most important thing is that your health will improve.
2. Richer Sound - The music you hear feels more vibrant when there is no noise in the background. It can help you enjoy your leisure time as you can put on some relaxing music and feel the higher level of pleasure that one gets with clear, crisp and vibrant sound. Also you won’t need to listen to the music at high volume to hear the variations and richness of sounds. Just turn on the music at normal volume and feel the vibrant sound in your ears.
3. Full Concentration While Studying - Noise cancellation headphones are not for just fun and rejuvenation. They can allow you or your children to concentrate while studying. The external noise of people talking, cars moving in traffic or other sounds distract us from fully concentrating on the task at hand. Therefore, it helps tremendously to cut out all the external noise through noise-cancelling headphones. This is especially helpful for kids as they find it harder to remain disciplined.
4. Sleep Better - Noise cancellation headphones can help you doze off at night. How? Listen to some mellow music and block out the external noise. It is obvious that listening to music reduces stress levels and improves happiness and mental balance. But picking any headphones that are marketed as “noise cancelling” won’t work. Go through this quick guide to know which ones can actually help you sleep better.
5. Relief from Noisy Neighbors and Snoring Spouse - Noise cancelling headphones not only help you sleep better, they also help you avoid noisy neighbors. You no longer have to tolerate their annoying noise at 2 am in the night. Just put the noise-cancelling headphones on, play a mellow track and zoom -- doze off to sleep. And if your spouse happen to be a snorer, noise cancelling headphones can allow you to sleep with them without getting annoyed or having your sleep disturbed. Imagine going to bed and not being able to sleep because someone else is snoring or making noises in a neighboring house. You would be furious, right? Well, noise-cancelling headphones can settle the matter for you without any collateral damage.
6. Get things done - No matter whether it is studying, mowing the lawn, or cleaning your home - you can get anything done with some music in your ears. And it is all the better when when there is no external noise of traffic or people talking. Just hit play and get in the zone.
Fabric or noise cancelling headphones?
In a world where technology is continuously evolving, it’s no surprise that there’s such a wide range of styles and designs of headphones available on the market. Generally, there are two types that work best in bed. These are padded fabric headphones, which are designed specifically for sleeping, and noise cancelling headphones.
There are a few differences between these two types of headphones: their ability to block out external sound, sound quality and price. Fabric headphones aren’t great at blocking out loud sounds, such as snoring for example, but are comfortable to wear and are inexpensive too.
Noise cancelling headphones not only block out most unwanted external noise, but they also have a superior sound quality. However, the downside is that they are usually a lot more expensive.
Top Noise Cancellation headphones in 2019
AcousticSheep SleepPhones Classic
The AcousticSheep SleepPhones Classic have been cleverly designed with comfort and sound quality in mind, making them one of the best sleep headphones on the market. Traditionally, headphones for sleeping have been very dependent on head shape and size, and this can cause issues not just with comfort, but sound quality too. The SleepPhones have eliminated these problems thanks to their fabric headband, providing a great fit for all wearers.
These headphones use
a standard 3.5mm audio jack, allowing you to connect to your chosen audio source, and don’t require any batteries. The wireless version of the SleepPhones requires a Bluetooth-enabled smartphone or tablet. One downside to these headphones is that the cable tends to tangle during the night.
Overall, the AcousticSheep SleepPhones Classic Sleep Headphones are one of the best sleeping aids out there. As well as being very comfortable and providing excellent sound quality, they’re also made using
eco-friendly manufacturing and materials.
Bose Quiet Comfort 20 Acoustic Noise Cancelling Headphones
The Bose Quiet Comfort 20 headphones are ideal if you want to block out external noise, such as
snoring, traffic or loud neighbours. Whatever sounds are keeping you awake at night, these headphones can be relied upon to block them.
The noise cancelling feature works in three different ways. Firstly, the earbud effectively seals your ear, physically blocking some amount of sound. Secondly, the active noise cancelling technology removes low frequency sound waves. Thirdly, when you play music, a complete barrier is made to block whatever noise was previously keeping you awake.
Bose Quiet Comfort 20 headphones come with a handy feature called ‘aware’, which allows you to still hear some amount of noise. This may be required if you need to be able to hear your children, or listen out for an alarm. If you don’t want to totally shut out the outside world, you’re likely to want to use this feature a lot.
The tips of these headphones are rubbery and soft, and once you insert them into your ears, you’ll barely feel them. Plus, because there are three sizes to choose from, it’s easy to find the right size tips for your ear canals.
The sound quality is excellent, but then you’d expect nothing less from Bose. This allows you to listen to the full range of sound, improving your listening experience as you drift off to sleep.
Unfortunately, these headphones are expensive, as tends to be the case with high-end noise cancelling headphones. There are lower cost alternatives on the market which are simpler in terms of design and function. If cost is an issue, you may want to consider these.
Overall, if you require superior noise cancelling headphones, these come highly recommended. They strike the perfect balance between blocking external sound, comfort and exceptional sound quality.
CozyPhones Sleep Headphones
The CozyPhones are an excellent choice if you’re looking to buy a pair of fabric headphones. There are two reasons that they stand out from their competitors. Firstly, the speakers are flat and thin, which means they don’t put too much pressure on your ears, even if you’re a
side sleeper. Secondly, they’re made from lycra, which is cool on the skin, ensuring that overheating isn’t an issue.
These headphones offer good sound quality, which is somewhat surprising for the price. Sound is clear and crisp enough to enjoy listening to as you relax in bed. Whilst
DJs and audiophiles will most likely look elsewhere, the sound produced is good enough for people who simply want to listen to music at low volume while trying to fall asleep. The sound isn’t amazing, but it’s definitely up to the task.
The CozyPhones are wired and fit any mobile phone or standard audio device. The wire 1.5m long wire is robust and has a tangle-free design, making these headphones ideal for nightly use. One negative point is that you need to adjust the positioning of the speakers within the material. However, this issue isn’t unique to this model, and it does mean that you can position them evenly for your head size.
Overall, the Cozyphones headphones are comfortable enough for sleeping, with excellent sound quality, and they’re constructed from a material which doesn’t overheat. If you want to try this style of headphones, these are one of the best on the market.
Tooks Sportec Band
The Tooks Sportek Band is designed with both sleep and sport in mind. It is available in either soft micro-fleece or a dryfit material, allowing you to choose the right fabric for you. Both materials feel comfortable on the skin, whether exercising or relaxing in bed. However, if your bedroom is hot at night, it’s a good idea to choose the dry fit material as overheating could be a problem.
You’d be forgiven for thinking the low price of these headphones equates to poor sound quality, but this isn’t the case. The sound produced by the Sportec band is pretty good, and they block out most noises well, particularly traffic and light snoring. Plus, if you’re listening to ambient music through these headphones, you can expect to hear the full spectrum of sounds on a track, enhancing your listening experience.
The wire features inline control, which allows you to change the volume in the night if required. It also lets you change tracks, and there’s a microphone which can be used for voice commands if it’s connected to your mobile phone.
The downside to the Tooks Sportec Band is the speakers. They’re positioned outside the headband, and this means that you need to insert them yourself to get them into the correct position. They’re also big, and so if they do shift out of position during the night, they can feel somewhat uncomfortable.
Overall, these headphones are comfortable enough for sleeping, and provide good sound quality, as well as a choice of fabrics to suit your needs. However, you do need to be prepared to adjust them to achieve the correct positioning of the speakers.
Hennison Wireless Bluetooth Velvet Eye Patch Headphones
The Hennison Wireless Bluetooth Velvet Eye Patch is the perfect sleep aid for travellers.
A high-tech sleep mask, it has built-in speakers and a microphone, allowing you to listen to music as well as answer phone calls without needing to take it off.
The mask is made from soft velvet material and the inside is fitted with memory foam, which conforms to the shape of your head. It does feel a bit bulky due to the amount of padding, however it is comfortable. It’s ideal for use on long flights as it covers the entire eye area whilst protecting you from annoying noises such as loud passengers and crying babies.
In terms of sound quality, the Hennison Wireless Bluetooth Velvet Eye Patch sounds pretty good. As you’d expect, it’s not akin to the sound quality produced by high-end headphones, but it does a good job, particularly when it comes to delivering onboard entertainment during travel.
Overall, this innovative sleep mask delivers sound quality similar to some better budget headphones that are currently available on the market.
Bose QuietComfort 35 (Series II)
If you can spend a couple hundred bucks, the Bose Quietcomfort 35 is a great option with technology that offers three levels of noise cancellation. It is very comfortable to wear although it doesn’t offer as many features as its counterpart - Sony WH-1000XM2.
Bose QuietComfort 35 Series II is just like its predecessor in terms of looks and sound quality. However, there is one visible difference - the company has made an ‘Action Button’ on the left ear cup so that you can connect to your Google Assistant without needing to take your phone out. In fact, this feature makes the QC35 II the first headphone to have direct support for Google Assistant. So you can use Google Assistant to make calls, hear the latest news or find the best restaurants nearby -- all without ever taking your phone out.
But when your goal is to block the outside noise, this button doesn’t do much for you, does it? Yes, it does! You can program the Action button to be used to toggle between noise cancellation levels - low, medium and high. Just press the button and toggle between noise cancellation levels. But there is more. You can adjust the noise cancellation settings in the app. This is especially helpful if you are very sensitive to the light pressure that is a by-product of active noise cancellation.
QuietComfort 35 has a fantastic battery life of up to 20 hours when you use it in the wireless mode with noise cancelling on. Even when the battery runs out, the headphone can be used in passive mode, but the sound is not as good as it is when you turn on active noise cancellation.
The Bose QC35 II can play any kind of music into a pleasant experience with balanced sounds and a powerful bass profile. However, if you are an audiophile, you may want to check out Sony WH-1000XM2 which has more clarity and openness to its sound. However, sound quality also depends on the recording quality of the music you play. So keep all factors in mind while making a choice.
Overall, it is a well rounded device with balanced sound levels and a handy button to toggle between noise cancellation levels.
Top-notch technology for noise cancellation
Handy Google assistant button also lets you toggle between noise cancellation levels
Balanced sound profile with a punchy bass that makes any kind of music a pleasure to listen to
Comparable Sony WH-1000XM2 has slightly better sound quality
How do I Choose the Best Noise Cancelling Headphones?
LifeHacker once received a customer query that read:
I work in a noisy office, and would love some noise cancelling headphones. What's the difference between noise cancelling and noise isolation? How do I choose the best ones for me? Should I just buy a pair of Bose QuietComforts, or are there specific ones you'd recommend?
When it comes to technology, the options are endless. Therefore, you need to know the right things to look for in any technological product -- such as noise cancelling headphones.
Noise Isolation vs Noise Cancelling
Noise isolation is simple. It means removing the extra sound that gets in your ear to the highest extent. But noise cancellation is a technology in itself. Let us look at the differences between these two terms in detail. Then you can look at the different headphones in our list and choose the one that suits you the best.
What Noise Isolation Actually Means
Noise isolating headphones block out external noise through physical means. It is not a technology like it is in noise cancellation. Noise isolation is also sometimes called “passive noise cancellation”.
What Noise Cancellation Means
Noise cancelling headphones generally have a microphone built-in that catches the external noise and creates a sound wave to actively block the noise. Noise isolation headphones just have a seal or padding around your ears to block the noise out.
There are a few thumb rules you should remember when selecting noise cancellation or noise isolation headphones:
Price often reflects quality. The more you pay, the more value you get. Sometimes the technology is better and other times, additional perks like detachable cable and lifetime warranty come on offer.
If you are going to use the headphones just for music, and not for watching movies and such, noise isolation headphones can work well for you. You can play the music at low volume and still enjoy the music.
Quality can be subjective. Some people love Bose while others like basic Shures.
FAQ ( Frequently Asked Question )
What type of headphones should I buy?
Some types are much more suitable for sleeping than others. For example, over-the-ear-headphones have earcups big enough to fit the whole ear, providing excellent sound quality,
but they’re not comfortable to wear in bed.
are slightly smaller and sit on the ears rather than on the head itself. However, they can still result in discomfort if worn in bed.
In-ear headphones (earbuds)
are a good choice for sleeping headphones as they’re small and lightweight. Bedphones – which are marketed as the thinnest headphones on earth - come highly recommended.
Special sleeping headphones
which are designed especially for sleeping, including the popular SleepPhones, perform best. However, you should be prepared to pay more for these custom-designed solutions.
How much should I spend on headphones for sleeping?
If you’re buying headphones to help you fall asleep, it makes sense to buy the best pair you can afford. It’s essentially an investment into your health, and one that your body and mind will thank you for making. Low cost models will be more likely to break, sound bad and feel uncomfortable.
Should I choose wired or wireless headphones?
This is really a personal choice, but there are some considerations to make. If you hate cables, you may prefer to go wireless. However, with wireless headphones, battery life can be affected. Whilst modern Bluetooth devices are constantly improving, you may want to find out how many hours of playback a pair of headphones will give you in wireless mode. There are some safety risks to sleeping with a cable around your head, particularly if you’re a restless sleeper.
The world of sleeping and noise cancelling headphones can be confusing, especially with so many products to choose from.
There are several considerations to keep in mind when choosing headphones to wear in bed, including sound quality, comfort, battery life and noise cancellation, to name a few.
Hopefully this article has given you some insight into the various options available to you and will help you to select the right headphones to meet your needs and budget. With the right sleep or noise cancelling headphones, you can block out those external noises that are keeping you awake or
relax your mind by listening to your favourite music, an audiobook, gentle soundscapes as you drift off to sleep.
updated 12th March 2019
Noise cancelling headphones for sleeping 2019
A power nap is a nap that recharges your body for the day, but doesn’t make you so energized that you are unable to sleep at night. Naps are not just for babies or children. They can restore your energy in a matter of 30-40 minutes and make you feel rested and relaxed. Naps can do wonders for people who often feel sleep deprived due to their irregular schedule or because they have irregular sleep patterns. This is especially helpful for people that often feel tired during the day.
From a neurological perspective, naps can help you reset your physiology and increase motor performance. You get a much needed dose of alertness and have a smooth sail through the day. On the other hand when you are sleep deprived, you get easily irritated and it affects your work, relationships and most importantly, your own health.
But napping is not just to make up for lost sleep. They also improve our cognitive abilities, reaction time, short-term memory and our mood.
1. How long to Nap?
Quick Power Naps
How long you nap determines how alert you feel. If you want to take a quick nap, nap for 10-20 minutes. It will give you a rapid dose of alertness and help you tackle activities, like typing or playing the piano, that require motor skills. Short naps of even 10-15 minutes can help you feel alert, mentally sharp and in a better mood right after you wake up. The best part? The benefits of 10-15 minutes of napping stay for a few hours. And you don’t feel sluggish as you may do after taking a longer nap. This is because you don’t enter the deep sleep state during a quick power nap.
If you want a longer nap, it is best to schedule this after lunch when your physiology changes naturally, your blood sugar goes low and your energy is low as well. If you want to take longer naps, set the timer to 1.5 hours as it is a full sleep cycle. You will have deep sleep for 1 hour and light sleep for the next half an hour. If you nap for lesser time, say 1 hour, it will leave you groggy as you will wake up without completing one full cycle of sleep. The idea is to wake up during your light sleep, not deep sleep.
REM sleep or deep sleep helps you make new neural connections and boosts your creative abilities. So if you have a project that requires significant mental power, it is best to take a long nap of about 90 minutes.
2. What Time is the Best to Take a Nap?
You can take a power nap at any time during the day. But according to research, early to mid-afternoon is the best time to take a nap.
Why? It brings in the most amount of ‘energy recharge’ as compared to other times of the day. It is also important to not nap late in the day because it will disturb your natural sleep cycle. Try taking a nap between 1 pm to 3 pm because this is the time when rejuvenation happens to the highest levels.
3. Naps or Coffee?
A nap helps you in a similar way as a coffee does - making you alert and giving you instant energy. But both are different in a lot of ways. With coffee your energy rises for a while, then falls down. With a nap, your energy rises, but doesn’t fade away abruptly. Coffee also creates dependency and can affect your sleep at night.
When you feel sleep deprived and exhausted, what should you go for - a cup of coffee or your pillow?
Well, if you time it right, a quick power nap can be better than a cup of coffee. This is because coffee comes with a crash that you feel sometime after consuming it.
So how to time your naps? If you can find the time, take a full 90-minute nap that puts you to deep sleep. But more often than not, you won’t find that much time. So it is best to time your naps to less than 30 minutes. Research shows that if it goes over 30 minutes, you enter deep sleep and then when you wake up, it leaves you groggy due to sleep inertia.
4. How about a Coffee Nap?
If you really love coffee, why not do both? In fact, many studies conducted at Loughborough University, UK suggest that a 15-minute coffee nap is better than an ordinary brief nap. Now you may be thinking, “what if the coffee doesn’t let me sleep for those 15-20 minutes?”. The good news is that, coffee naps seem to work better even when you stay half asleep during your power nap.
However, we don’t advise coffee naps to people with serious insomnia or mental health issues.
How to Take a Coffee Nap
1. Don’t consume any type of caffeine. Drink coffee. You can also drink tea but it contains less caffeine. Don’t savour every sip. Drink it fairly quickly so that there is enough time for the coffee to go through your gastrointestinal tract and go inside your bloodstream.
2. Now when you are done with the coffee, set a timer for 20 minutes and go to sleep right away. Don’t try to adjust your room or create a perfect environment. If you can make the room dark, kudos! But you should get to sleep immediately after.
3. If you can’t sleep, it is completely normal. Stay in that half-asleep stage because it is very rejuvenating too.
4. When the timer starts buzzing, wake up. Feel the new burst of energy and calm in your body. And thank that mug of coffee for keeping you warm!
Keep it Dark
It is important that you sleep in a dark room when napping. If you are napping while travelling, wearing an eye mask can help tremendously. Keep a blanket over you because your body temperature falls when you nap.
It is good if your surroundings are quiet but eventually the outside noise, or lack thereof, is meant to relax you. For example, some people love the ambient sounds of a coffee shop. Some people also find listening to white noise helps them relax and take better naps.
Now that you know how to nap right, get to it. No more sluggish days, no more toll on your physical or mental health. Stay healthy, stay energetic!
What is a Power Nap? Know Everything About Nap and Power Nap
Sleep is the fuel
your body needs to accomplish anything. Without it, you’ll have no
energy to work, socialize, or even read this article.
But what really happens when you can’t sleep
properly? Your brain chemistry goes haywire, and you go through
your days like a zombie, living like a lifeless object that
perfectly blends with the background in a play.
You don’t want to become a zombie, do you?
Well then, apply the following science-backed
solutions to ALL your sleep problems.
Sleep is the fuel your body needs to accomplish
anything. Without it, you’ll have no energy to work, socialize, or
even read this article.
But what really happens when you can’t sleep
properly? Your brain chemistry goes haywire, and you go through
your days like a zombie, living like a lifeless object that
perfectly blends with the background in a play.
You don’t want to become a zombie, do you?
Well then, apply the following science-backed
solutions to ALL your sleep problems.
In one sentence – sleep on your back
with a thin pillow or on your side with your knees evenly pulled
If you have shoulder pain, you shouldn’t sleep on the
side of your painful shoulder. And the worst thing you could do is
sleep on your stomach.
Sleep on Your Back
A good way to avoid shoulder pain is to sleep on your
back. Don’t use a thick pillow or it will cause neck pain. Choose
an orthopedic pillow which has a special groove for your head.
Sleep on Your Side
If you can’t sleep on your back, sleep on your side
but not on the painful shoulder. Lying on your side, pull your
knees toward your chest and put a pillow between them. Use a
full-body pillow if you like. Don’t lie with your head on your hand
as it will be uncomfortable for your shoulder.
Why shouldn’t I sleep on my
Your spine has a natural curve, and if you sleep on
your stomach, this curve flattens and puts strain on your back
muscles. Sleeping on your stomach means your lower back is
compressed the whole night. And your neck suffers because it is
twisted to the side in this position.
How can I stop sleeping on my
Old habits die hard, so it may be hard to quit the
habit. However, you can wear a pocket T-shirt to sleep in and put a
tennis ball in the pocket. Every time you try to sleep on your
stomach, the ball will press hard against your chest, nudging you
to take the correct position. You may change your sleeping position
without the tennis ball too. Do whatever works for you.
Don’t Worry, You CAN move
sleeping position will comfort you, not punish you. Just
because you need to sleep in a certain position doesn’t mean you
can’t move at all. It’s natural to move around a little bit while
you sleep as it distributes the pressure on your body evenly. If
you stay in one rigid position the whole night, it may cause pain
in your back or shoulder.
In one sentence – sleep on your back
using a thin pillow or on your side with both knees pulled up and a
pillow in between.
The Biggest Reason: Lack of Physical
“If you don’t make time for exercise,
you’ll probably have to make time for illness.” – Robin
Yes, it’s finally time to get out of a lazy rut. The
major cause of back pain is lack of physical activity. Most of us
spend our days sitting on a chair at work, then on a sofa at home
or lying in bed. The least we can do is to sit up straight in our
chairs and, to take it a step further, exercise at least twice a
Sleep on Your Back
One of the best ways to avoid back pain is to sleep
on your back. But, you may not want to use a pillow because it will
put your head in an unnatural position. If you do use a pillow, use
a thin or orthopedic pillow.
Sleep on Your Side
Another good position is sleeping on your side. But
make sure that both your legs are straight as people tend to keep
one knee bent up and out, twisting the pelvis, which isn’t good for
your back. Also, choose a pillow whose thickness between your ear
and the mattress lets your neck be comfortable.
Sleep on Your Stomach
As mentioned earlier, sleeping on your stomach is the
worst position there is. It may be tempting, but there’s no way
your neck and back can be comfortable when you’re sleeping on your
stomach. So, never sleep on your stomach even if it requires
putting a tennis ball in the front pocket of your t-shirt.
If you have to sleep on your stomach, keep a pillow
under it to comfort your back.
In one sentence – use a pillow for
your head and two pillows for your arms.
To recover from neck pain, sleep with a thin pillow
under your head and a pillow under each of your arms. The key to
recovering from neck pain is to choose the right pillow. Never use
a stiff or high pillow as it will cause strain in your neck.
Choose your Pillow Carefully
Use a rounded pillow that goes with the natural curve
of your neck along with a flat pillow to support your head. You can
also put a small neck roll in the pillowcase of a flat pillow. Or
you can use an orthopedic pillow with a special groove for the head
to rest in.
Feather Pillow: a feather pillow is
a great option to ease neck pain as it goes well with the natural
curves of your neck. The only disadvantage is that feather pillows
wear out quickly and have to be replaced every year or so.
Memory Foam Pillow: memory foam
pillows “remember” the shape of your neck, which is how they get
their name. In other words, the memory foam takes the shape of your
head and neck and remains in that shape, providing good alignment
for your spine. Memory foam pillows are a bit expensive but last
longer than feather pillows.
While Travelling: when you’re out
and about in your car or sitting on a plane, keep a horseshoe
pillow with you to support your neck. Check that the pillow is not
too thick behind your neck or your head will be tilted forward in
an uncomfortable position.
In one sentence – get out of bed;
engage in a quiet activity like reading, painting, or taking a
shower, and practice deep breathing to calm down quickly.
People find it hard to fall asleep when their minds
are conjuring up dramatic scenarios of the future or replaying
memories from the past. How can you stop being restless when you
know that you have a long day tomorrow? No, you can’t pick up your
Don’t keep suffering
Stop suffering in bed and do something else when you
can’t sleep. But don’t do anything stimulating like playing a video
game or work, and don’t turn on your laptop or smartphone, even if
you want to stalk your ex. You can read a book, take a warm shower,
or hum your favorite song while sitting on the sofa. Just change
A great way to calm your mind is to practice
relaxation techniques like box breathing or progressive muscle
- Box breathing – inhale for a count of five,
hold for a count of five, and then exhale for a count of five.
Repeat this exercise for five to fifteen minutes, and your stress
will vanish. Box breathing works so well because it makes us use
the full capacity of our lungs down to the diaphragm. Usually, we
take shallow breaths, but deep breaths restore and rebalance our
vital energies and ground our minds in the present.
- Progressive Muscle Relaxation – as the name
suggests, in this exercise, you relax your body muscles from the
feet up to your head. But how? This involves just two steps –
tensing and relaxing.
First, you focus on the muscle and apply tension by
squeezing it tightly, and then, you relax the muscle. This needs to
be done for about five seconds for each muscle.
The muscle groups you need to work on are: foot,
lower leg and foot, entire leg, hand, arm, buttocks, stomach,
chest, neck and shoulders, mouth, eyes, and forehead.
“Silence is not an absence but a
presence.” – Anne D. LeClaire
If you find it hard to sleep, you need to bring
meditation into your daily routine. Many people think meditation is
super hard, but this isn’t true.
Although there are many forms of meditation,
you can practice this simple one –
- Focus on the sensation on your nostrils as you inhale and
- You don’t need to focus like you’re studying rocket science; be
gentle and just observe the sensation.
- When your mind wanders, don’t fight the thought, just let it go
and gently bring your mind back to the sensations on your
Remember, “gentle” is the keyword here.
Meditation is not about paying attention,
it is about paying “kind” attention.
A Regular Bedtime Routine
Just as it is recommended to have a morning routine,
it is equally essential to have a bedtime routine. Do something to
close the day – maybe read an interesting novel, write in your
journal about your day, take a warm shower or meditate.
A warm shower can especially help you fall asleep faster as it
lowers your body temperature, signalling to your body that it’s
time to sleep.
No Electronics Before Bed
Most of us keep our phones at arm’s length, not
realizing that too much focus on electronics keeps us “alert” at
times when we shouldn’t be. Moreover, the blue light from
electronic devices sends the wrong cue to our bodies, keeping us
awake when we shouldn’t be.
No Caffeine After 2 p.m.
Consuming coffee or tea even in the afternoon can
make it hard for you to sleep. Cut out any caffeine intake after 2
p.m. and don’t drink more than four cups of coffee in a single day.
If you have insomnia,
it is best to avoid caffeine altogether.
Make sure that each morning, you get some sunlight on
your face. Exposure to sunlight is the biggest cue for your body to
set your sleep rhythm. So, an ideal way to fix your sleep routine
is to go out in the sun for at least thirty minutes each
Exercise is a great tool to keep your body healthy
and enjoy sound sleep every night. Humans were not made to live
inside four walls their entire lives. Our ancestors would walk and
run long distances to hunt for food and look for shelter. So, it’s
important that we exercise at least a couple of hours every
But don’t do any vigorous exercise before bed, such
as running or lifting weights, as it can rev your mind up instead
of winding it down.
In one sentence – make sure your
room is dark and cool at night, and stay away from alcohol or
technology before bed.
Why It’s Unhealthy
Research has proven that waking up from REM sleep leads
to mood problems and is the equivalent of sleeping just four hours
a night. It disturbs our cognitive capabilities such as memory
retention, ability to comprehend complex information, paying
attention and so on. In other words, sleep not only makes you
healthy but smart too.
Cut Down On Alcohol
Alcohol is a major sleep disrupter even if it may
help you fall asleep. It reduces the time spent in REM sleep, which
is necessary for memory, concentration, and motor skills. Moreover,
alcohol dehydrates your body, which further aggravates sleep
Stay Away From Technology
Technology provides us limitless entertainment which
serves us well when used in moderation but becomes toxic when used
in excess. Don’t use any tech device for two hours before bed, and
you’ll be able to enjoy a long, restful slumber.
Don’t Nap During the Day
Napping is not entirely bad for your sleep. But, it
is best to avoid naps during the day so that you are more tired and
sleep better at night. If you have to nap for some reason, don’t
exceed 45 minutes, or you’ll enter REM sleep.
Sleep in a Cave
No, you don’t need to sleep in an actual cave, but
make sure your room is at the right temperature, with clean
bedsheets and enough space for you to enter that night slumber. Use
dark curtains to block any light from entering your room. If there
is any sound disturbance, use earplugs or a white noise machine to
soundproof your room.
In one sentence – get sunlight for
20-30 minutes every morning and wake up at the same time every
Get out in the sun
Regular sun exposure sets our circadian
rhythm and helps us wake up at the same time every day. It also
helps to let natural light come in your room in the morning. This
sends your body the signal that it’s time to wake up.
Gradually Shift Your Bedtime
Many people can’t wake up because they go to sleep
late, often at 4 or 5 in the morning. And some can’t change this
cycle even if if they want to. Don’t try to wake up at 7 a.m.
if your regular waking time is 9 a.m. Gradually shift your time by
15 minutes earlier each day and go to sleep 15 minutes earlier each
Wake Up at the Same Time
If you have trouble waking up, set your alarm for the
same time every day, seven days a week. If you wake up at different
times, it disturbs your sleep cycle, making it difficult to wake
up. Keep your alarm far away from you so that you don’t press the
snooze button and doze off.
In one sentence – sleep on your back
using a thin pillow or on your side with both knees pulled up to
the same level.
Nobody likes snoring.
It makes your friends hate you instantly. And you don’t want to
sleep in your bathroom or in a sleeping bag in that shady park
across the street.
So, what can you do?
Sleep on your side
Sleeping on your back causes your throat tissues to
sag, and your tongue moves back in your throat, narrowing the air
passage. This narrow passage leads to snoring. To avoid this, sleep
on your side, with your knees pulled toward your chest but at the
same level. Don’t extend one knee way up above the other or you’ll
put pressure on your back muscles.
Use the Right Pillow
Don’t use pillows that are too soft as they may cause
your tongue to drop back in your throat. Use a medium-firm pillow
or use an extra pillow to make sure your head doesn’t tilt
Cut back on Alcohol
Alcohol relaxes your throat muscles and narrows the
air passage inside your throat. This increases the chances of
snoring. So, don’t drink before sleeping.
Open your Nasal Passages
Mucus in the nasal passage narrows it and leads to
snoring. Before going to bed, clean your nose if it feels stuffy,
using salt water. You may also want to take a hot shower as it
opens your nasal passage and quickly puts you to sleep.
In one sentence – move around and
massage your leg.
Nothing feels worse than leg cramps. You are all warm
and cozy in bed, but all of a sudden, a muscle goes crazy, and you
want to cut your leg off.
Leg cramps occur when muscles contract and tighten
abruptly. You don’t need to worry as they are very common. But, if
you experience cramps too often, there might be an underlying
disease at play.
Don’t sit. Walk around and jiggle and shake your leg.
This stretches your muscles and relaxes them, easing the cramp. If
you are older than 40, it is essential to stretch and strengthen
your muscles with exercise as muscles become less flexible after
the age of 40.
Stretch and Massage
Stretch your leg muscles and massage the cramp area
with your hands. You may want to shake your leg first to stretch
the muscles and then massage the cramp area. This will soften
muscles and ease the cramp.
Warm Shower or Pad
Taking a warm shower will relax all your body
muscles. You can also put a heating pad on the affected muscle to
relieve the pain.
To avoid leg cramps, you should stretch your muscles
and exercise, but not too vigorously. If you don’t exercise often,
then a vigorous workout may cause muscle cramps instead of prevent
In one sentence – keep your throat
higher than your stomach while sleeping and eat lightly before
Sleep With your Upper Body
When your stomach is at the level of your throat,
acids from your stomach flow up through the esophagus, causing
heartburn. So, you need to keep your throat elevated. In order to
elevate your body, elevate the head of your bed by putting 4-6-inch
blocks under its legs. Or you can sleep on a wedge shaped pillow
that keeps your head higher than your stomach.
You shouldn’t consume foods or drinks that may
trigger heartburn. These are alcohol, coffee, tea, colas,
chocolate, peppermint, garlic, onion, milk, fried foods, and acidic
foods such as tomato ketchup.
When you eat early, the acids in your stomach can
empty out in time before you sleep, which reduces the chance of
heartburn while sleeping. Moreover, heavy meals put pressure on
your stomach, so eat light to avoid heartburns.
Relax During Dinner
Eating while stressed or eating in haste produces
more acids in your stomach, leading to increased chances of
heartburn. Also, relax after you eat. Do some deep
breathing for a few minutes to relax, but do it before you
In one sentence – take deep breaths,
write down your thoughts or engage in a quiet activity like reading
The best solution for stress, anxiety, or racing
thoughts is deep breathing. You need to breathe deep down into your
diaphragm and use all your lung capacity to remove the stress from
your body. Inhale deeply, hold for a moment, and exhale slowly. Do
this for fifteen minutes and your mind will calm down.
Write Things Down
Quite often when our minds are racing, we are trying
to make sense of an unresolved issue or concern. This is similar to
how your headphone wires get tangled when you leave them alone.
Your neural wires get tangled due to unresolved issues, firing up
at each other endlessly, producing an endless train of thoughts. By
writing about the core issue, we can untangle these neural wires
and bring harmony to our minds.
Engage in a Quiet Activity
When we find it hard to sleep, we tend to distract
ourselves with our smartphones or computers. Why? Because
technology provides quick entertainment, and we are addicted to it.
The right thing to do is engage in a quiet activity like painting,
reading, knitting, or taking a warm shower. The key here is to
relax your mind as opposed to stimulating it with TV, Facebook, or
In one sentence – keep your room
dark and cool and drink lots of water.
Did you know that your sleep cycle is tied to certain
cues, such as light, food, and temperature? Your body uses these
cues, also known as zeitgebers, to set your body
Keep Your Room Dark
Sometimes it is not your mind that troubles you, but
the outside environment. If your room gets too much sunlight early
in the morning, it makes sense to use thick curtains to guard your
sleep. You can get “blackout curtains” that allow you to get an
additional hour or two of restful slumber in the morning.
Cool Down Your Room
Temperature is really important for your sleep
because your body relies on the natural temperatures of day and
night to set your body clock. It is warmer in the day and cooler at
night. So, it is essential that you keep your room cool at night
and warm in the morning.
To keep your body cool at night, you can buy a
cooling pillow that absorbs body heat and keeps you cozy all night.
On the other hand, cooling bed sheets provide greater cooling
capacity, although they are a bit expensive. But, since this
one-time investment will keep you cool for a year or two, it is
completely worth it.
Instead of cooling down your room, how about cooling
down your body directly? Yes, drinking lots of water will keep your
body cool. If you’re a male, drink at least 3 litres of water, or
13 cups, per day. If you’re a female, drink at least 9 cups, or 2.2
litres, per day.
In one sentence – get sunlight in
the morning and stay awake one full day.
Monitor Your Exposure to Light
If you can take away a single piece of advice from
this article, take this. Your body needs light at the right times
to set your sleep cycle. So, if you want to reset your sleep cycle,
take a 30-minute walk after sunrise every morning, and your sleep
cycle will reset within a week. On the other hand, you also need to
darken your surroundings when it’s time to sleep. This means no
smartphone or computer at least two hours before bed.
Stay Awake One Full Day
If your sleep cycle is twisted and you sleep late at
night, it’s best to pull off an “all-dayer”. It may take some
willpower and mild stimulation (use the Internet, socialize or go
out; don’t drink too much coffee) to keep awake the whole day when
you have been awake since last night. But once you make it through
the day, you will instantly go to sleep and wake up early the next
This may sound unusual, but camping is a great way to
reset your sleep cycle. This is because when you’re out in the
wild, your body synchronizes with the natural cues of sunlight and
temperature, resetting your sleep rhythm
to normal. However, you cannot take your smartphone, laptop, or any
electrical lighting with you (except an emergency torch). Research
published in Current Biology Journal shows that camping works
magnificently, especially for night-owls.
Use Your Body’s In-built Food
Researchers at Harvard Medical School discovered that
our sleep cycle not only responds to light but also to food. The
best part is that the food clock can override the main clock.
According to Clifford Saper, the lead researcher at Harvard, “you
should just flip into that new time zone in one day.”
To use the food clock, stop eating 12-16 hours before
your desired waking time. So, if you want to wake up at 6 a.m. in
the morning, start fasting at 2 p.m. or 6 p.m. the previous day.
This is especially helpful when you’re travelling to another
country, as you can find out when they serve breakfast and then
stop eating 12-16 hours before that time.
Delayed sleep can disturb your work or school
productivity; hence, it’s essential to reset your sleep cycle. Only
when you’ve tried everything else and are unable to go to sleep at
an appropriate time should you consider taking 0.5 to 1mg of
melatonin. If this doesn’t work, seek professional help.
In one sentence – exercise, stay
away from technology, and don’t eat heavy meals at night.
No Technology before bed
If you are in the habit of scrolling through
instagram before sleeping, you need to change your habits. Commit
to not using any technology such as a smartphone, laptop, or TV two
hours before bed. The bright light from such devices affects your
sleep cycle and ruins the quality of your sleep. If you are bored
at night, read a book, listen to soothing music, write in your
journal, paint, or meditate. Engage in a quiet, low-stimulation
Wake Up at the Same Time
If you wake up at different times on different days,
it disrupts your sleep cycle. Maintain a strict schedule to keep a
healthy sleep cycle. Wake up at the same time, even on the
Exercise in the Morning
Don’t be lazy when you wake up. Wash your face and
move your body. Do a simple exercise such as jumping jacks at home,
or go out for a run around the park.
Use the Right App to Wake Up
If you wake up during REM sleep, you will feel groggy
and tired. Use the “Sleep Cycle Alarm Clock” app to wake you up at
the right time. It analyzes your sleep patterns using the
accelerometer in your phone and wakes you up when you’ve completed
the REM cycle in your sleep.
Eat light and Eat Early
If you eat a heavy dinner before sleep, your body
gets busy digesting the food. This disrupts your ability to fall
asleep. Eating late only adds to this problem, as your body is
internally active when you go to bed and this makes it hard to fall
asleep. So always eat early and eat light.
Sleep problems can disrupt your lifestyle and harm
your health. The good news is that you can fix your sleep fairly
quickly if you use the solutions mentioned above.
Just so you remember, here are the keys to healthy
- Exercise: Even a couple hours of exercise
every week brings huge benefits to your physical health.
- Morning sun exposure: Your body uses light as
a cue to fix your internal sleep clock. So get out in the sun every
morning and dim the lights two hours before sleep.
- No technology before bed: Blue light from your
smartphone or laptop may disrupt your sleeping patterns. Also,
excessive use of technology produces anxiety, so it must be
- Less caffeine: Caffeine is a powerful
stimulant, so never drink more than 4 cups of coffee per day and
drink your last coffee before 2 p.m.
- Cool environment at night: Temperature is
another cue that determines your internal sleep clock. So turn on
the AC at night, or use a cooling pad if you have to.
- A bedtime ritual: Don’t distract yourself on
technology before bed. Engage in a quiet activity like journaling,
reading, etc. A daily ritual works like a magic switch and puts you
- Relaxation Techniques: Some nights are tougher
than others. So practice deep breathing or progressive muscle
relaxation to get into a calm and tranquil state mentally.
Take care of the basics and you will sleep like a
baby every night!
How to Solve All Your Sleep Problems Using Science
Do you hate when you’re trying to sleep and the noisy neighbors or street traffic makes it hard to fall asleep? Do you want to listen to music or receive a phone call without that extra noise in the background that makes it hard to hear? Parents especially know this struggle all too well. They’re trying to go to sleep after a busy day and the kids are in other room making sleep nearly impossible. Some people resort to taking medication to help themselves fall asleep or doing strenuous exercise to make themselves even more tired.
There’s a better way and a far more convenient way to fall asleep without the distraction of the outside world. Bose QuietComfort 35 (Series II) Wireless Headphones, Noise Cancelling are your prayers answered and quiet nights ahead. These headphones come with a ton of functionality, so we decided to see if these could help those with sleepless nights or those who work in a noisy environment.
Bose QuietComfort 35 (Series II) Wireless Headphones, Noise Cancelling
These headphones are simply noise cancelling wireless headphones that work anywhere and operate off of a lithium-ion battery. These headphones come highly recommended and reviewed, with almost 1,000 happy customers. Bose is the company behind these headphones and they have a long history of creating quality audio products from speakers to headphones and home theater systems.
Comes with a dual-microphone system so that you can access virtual assistants like Siri and you can take phone calls at the same time
Allows the wearer to adjust the level of cancellation you’d like so if you’re on a phone call, you might only want to block out some of the noise but if you’re trying to sleep, you can completely tune out the world around you
All volume is completely optimized and adjusted for your music, so if you’re on a bus, in your vehicle or on an airplane, the sound will adjust accordingly to the noise around you
Operates off of a lithium battery and allows for 20 hours of wireless play time but it does come with a cord if necessary, which is 47 inches long and a short 12 inch USB cable
Has Bluetooth that’s operated by numerous voice prompts
This product was made as an all-in-one solution to people who want to selectively hear what’s important to them. Whether it be for relaxation or whether you’re trying to fall asleep, this product was made so that you can hear only what you want to hear and not have to hear the unnecessary noise of the world around you.
The Results You’ll Get from the Bose QuietComfort 35 (Series II) Wireless Headphones
When you want to turn the noise cancellation all the way up, you’ll get peace of mind and a much better sleep without any interruptions. If you want to focus on your work and ignore the phone calls or chatter in the background, you’ll get far more work done and you’ll become more productive. These headphones are an all-in-one improvement to every aspect of your life whether it’s relaxation or it’s work related. You’ll also get to hear your music in a crisper environment as the noise adjustment technology will automatically tune the music that suits you best.
These are things people have said after purchasing these headphones and have expressed their results.
I was pleasantly surprised by the amount of noise that these headphones actually cut out. I can still hear some people when they talk slightly and the first day I wore them I had a weird pressure in my ear but I adjusted after and it’s been a life saver ever since. I can’t recommend this enough.
I wasn’t too thrilled with the Bluetooth connection strength but that’s not the primary reason I bought it. Compared to Sony’s noise cancelling headphones, these were far lighter, blocked out far more sound and the batteries lasted longer which is a huge plus. I love these headphones and I take them everywhere now as I travel a lot.
What to Watch Out For in thewireless headphones
When you’re buying wireless headphones for sleep aid or work, there’s a few things that some manufacturers out there will do to trick you. We went through a lot of different headphones before recommending Bose, but here’s some of the shady things we saw when we were looking for the best headphones to recommend to you.
Some companies only send you a pair of blank headphones then require you to buy the battery, the USB cable and additional software to make it sync up with your computer
Some companies flat out lie about the battery uptime of their headphones and it’s definitely not what they say it is
Some companies have hired paid fake reviewers that couldn’t be more obviously fake to leave positive reviews on their product without any of them actually purchasing the product
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Tossing and turning at night feels awful.
You can choose to stay in bed or you can choose to get up and do something. Staying in bed doesn’t work so well. If it did, you’d not be reading this.
And doing “something” until you fall asleep seems okay. But doing “anything” won’t help. You shouldn’t use your smartphone or watch TV. Because the blue light from such devices kills your sleep hormones instantly.
What you need is a bedtime ritual. Something that’ll release those neurotransmitters and make you feel drowsy in no time.
Enter sleep teas.
How can they help? Most people love coffee. If you can learn to enjoy sleep tea just like you enjoy coffee, you can solve your sleep problem once and for all.
But can you rely on herbal tea?
This article will show you
Can herbal tea really help you sleep?
Herbal teas aren’t just a folk remedy. According to research done by a UK-based bed linen firm, people who enjoyed healthy sleep drank a cup of tea around 9 pm and had dinner one and a half hour before bed.
This finding is rather shocking. Because it doesn’t mention specifically herbal teas. It just says that people drink “tea”, which consists of the dream killer—caffeine!
Mainstream research doesn’t provide concrete evidence in proving that herbal teas can help people sleep. But many surveys and self-reported evidence indicate that such non-prescription remedies help a lot of people sleep naturally.
Thousands of people believe that herbal teas can help you sleep. So it is definitely worth trying if you haven’t already.
What Are the Side Effects?
Research published in the journal BMC Complementary and Alternative Medicine shows that herbal remedies have little to no side effects, so they can be effective in treatment of sleep problems.
But you need to really know which herb you’re drinking and its side effects. Because herbs can cause allergic reactions, headaches, heartburn and stomach pain. If you’re taking medication, you should ask a doctor whether drinking herbal tea is safe for you.
If you have a serious health condition, you should consider using the herb Rooibos for your herbal tea, after consulting with your doctor. Rooibos is known to have no side effects, nor it interacts with any drugs. Also known as Red Bush tea, it is the national drink of South Africa.
When You Should Not Drink Herbal Sleep Tea
You should not drink herbal tea if you are pregnant, breastfeeding, expecting to be pregnant, suffer from autoimmune diseases or scheduled for surgery. If you take prescription sedatives, antidepressants, anti-anxiety drugs, anti-inflammatory drugs, blood thinning medication, blood pressure medication, you shouldn’t drink herbal tea.
As stated earlier, if you are taking medication, consult your doctor before you choose herbal tea as your bedtime beverage. Herbal teas can interact with medication depending on the type of medicine and your health condition.
If you’re going to do any activities that require you to be alert, like driving or operating heavy machinery, don’t drink herbal sleep tea. It may make you feel drowsy and you may get in a dangerous situation.
Do Herbal Sleep Teas Taste Good?
Herbal teas may not taste pleasant. But many manufacturers produce herbal teas from a combination of two or more herbs (e.g. valerian, passion flower, chamomile). These combinations taste better than individual herbs. Some herbal teas
If you are committed to treating your sleep problems, then taste should not be your number one preference. If people can love the bitter taste of beer and other alcoholic drinks, you too can learn to love the okayish taste of herbal sleep teas.
Chamomile is one of the most popular herbal teas in the world. It has a calming aroma, because dried chamomile flowers are sweet daisy-like and have a fragrance just like a crisp apple. The tea has similar taste. But as many users suggest, the taste isn’t necessarily good. So you may want to add other ingredients to enhance the taste of your Chamomile tea.
What Research Says
In a research study published in BMC Complementary and Alternative Medicine, 34 patients suffering from insomnia were treated with Chamomile or a placebo for a month to see the effect of both. The patients not only slept better with chamomile, they also felt and functioned better during the day.
Studies show that Chamomile has anticonvulsant properties and relaxes the central nervous system. It has antioxidants that fight the excessive free radicals formed in your body. Free radicals can cause disease if they are excessive in number.
In fact, it’s so effective that ten cardiac patients dozed off just after drinking chamomile tea and slept for 90 minutes. So if you struggle with any sleeping problems, Chamomile tea could be the best remedy for you. Drinking one cup 30 minutes before your bedtime will put you right to sleep.
Benefits of Chamomile tea
Induces Sleep - Chamomile is known as a mild tranquilizer and sleep inducer. It contains a chemical called apigenin that binds to the benzodiazepine receptors in the brain and leads to sedative effects. This is the reason chamomile essential oils are used often in cosmetics and aromatherapy.
Treats Migraines - Chamomile can help ease migraine in some cases. Chamomile can help ease anxiety, inflammation, allergies, and spasms - all factors together provide good relief in migraines.
Boosts Immunity - If you easily catch cold or flu, then it makes sense to boost your immunity with a cup or two of chamomile every day.
Reduces Stress - Chamomile has chemicals called flavonoids which help relax the mind and also sedates the body. So if you’re feeling stressed during the day, a cup of chamomile can help you feel calm and relaxed.
Chamomile tea is free of fat, caffeine, sugar, cholesterol and has a little bit of calories. According to UDSA Nutrient Database, 1 cup of chamomile has 2 calories, 0.47g of carbs, and no fat or protein. Also, it contains a lot of minerals including calcium, magnesium, potassium, fluoride, folate and Vitamin A.
Side Effects of Chamomile Tea
Although chamomile tea is a great remedy for sleep, it can cause side effects in some cases:
Allergic reactions: If you have allergic reactions to daisy plants including chrysanthemums, ragweed, arnica, sunflowers, mugwort, aster, marigold—chances are, you will be allergic to chamomile too. For people who are sensitive to its effects, chamomile can cause mild allergies like rashes to more severe reactions like anaphylaxis. It also causes swollen throat, difficulty breathing, and shortness of breath. Some reports also show skin allergies including dermatitis and eczema.
Pregnant women, those who are breastfeeding and those who are expecting pregnancy should also avoid chamomile tea. And if you’re scheduled for surgery, don’t drink chamomile as it may cause unwanted complications.If you have asthma, be careful with the dosage or simply avoid chamomile tea, because it can aggravate asthma.
High dosage of chamomile tea can cause nausea and vomiting. So when you start drinking this herbal sleep tea, take in small quantities.
When combined with benzodiazepines, barbiturates, antidepressants, and alcohol, chamomile tea can cause excessive drowsiness.
According to theoretical knowledge, when combined with anticoagulant (blood thinners), antiplatelet drugs and anti-inflammatory drugs, chamomile can increase the risk of bleeding.
People who take blood sugar or blood pressure medication should avoid chamomile as it can affects sugar or blood pressure levels in the body.
Chamomile can also interact with other medications such as cardiac depressants, CNS depressants, respiratory depressants, antibiotics, antifungals, antihistamines, diuretics. It also interacts with medicines for high cholesterol, ulcer, diarrhea and gastrointestinal disorders.
Before combining chamomile with any other herb, consult your doctor because it may lead to harmful side effects.
2. Valerian Root
Valerian root is well-known as a remedy for insomnia. Its name comes from the Latin word Valarae, which means “to be healthy”. It is used as an ingredient in many dietary supplements. People in ancient Greece and Rome used valerian root to treat insomnia, headaches, stress, nervousness, and trembling.
According to Sebastian Pole, the cofounder of Pukka Herbs, valerian not only induces sleep, it also increases the quality of sleep. With valerian, you can get more hours of REM sleep which is crucial for restoring energy and revitalizing your entire body.
Pole explains that valerian root has certain constituents, which bind to the parts of our nervous system that stop mental activity and induce relaxation. That is where its sedative properties come from. So if you can’t stop the racing thoughts in your mind, try some valerian root.
What Research Says
According to WebMd, people use valerian for anxiety and psychological stress, but there’s no concrete research to support this. The Medical Center at University of Maryland suggests that people have been using Valerian since second-century A.D. to treat insomnia, anxiety, and nervous restlessness.
GABA: Relaxes your brain
Valerian root increases GABA (Gamma Aminobutyric acid) in the brain. Your brain naturally produces GABA, the chemical that relaxes your nervous system. Research shows that as compared to water, GABA is much more effective at increasing alpha waves and decreasing beta waves in the brain. And alpha wave activity means that you become less anxious and more relaxed.
Valerian is effective
Another research study shows that Valerian is very effective after a couple weeks of use. But in the first two weeks, it is only as effective as a placebo. Studies also show that valerian has far fewer side effects as compared to prescription sleep medications. People who take melatonin sometimes report weird dreams as a side effect. But with valerian, research says that there aren’t any documented side effects.
Valerian root can be used in five different forms: capsule, tincture, tea, fluid extract and essential oil. Although it smells very bad, it doesn’t taste as bad.
Benefits of Valerian Root Tea
Treats Insomnia and Sleep Problems - Some research studies show that valerian works helps people sleep better. Despite lack of proper research, valerian is still used as a sleep aid throughout the world. And if you’re a movie buff, you might know that the insomniac narrator in the film Fight Club, was told to chew valerian root for treating his chronic sleep problems. If it’s popular in Hollywood, it’s got to be amazing.
Treats Anxiety and Depression - Valerian root has volatile acids and oils which help people calm down and stop feeling anxious. It is used in treatment of various anxiety disorders and can also help people with depression.
Treats Hyperactivity - Valerian root tea helps people concentrate - something people with ADHD find hard to do. So if you want to crack that university exam in a short period of time, valerian will come to your rescue.
Makes You Mentally Sharp - Valerian root is used as a performance booster. It saves neurons from cell death and hence keeps your brain healthy and sharp. Because it promotes sleep and reduces anxiety, it also boosts cognitive performance. Dopamine is an essential chemical that your brain needs for mental activity. Valerian makes sure that dopaminergic cells don’t die, hence itv preserves your mental performance.
Treats Headaches and Migraines - Many a times, headaches are associated with sleeping problems. Since valerian helps you sleep naturally, it also provides relief in headaches and migraines. But know that, sometimes, valerian itself can give a mild headache as a side effect.
Side Effects of Valerian Root Tea
Never consume valerian in its plant form, because research shows that it can cause liver damage. Always use capsules, tablets, liquid extract, or readymade tea bags. The long-term side effects of valerian aren’t known due to insufficient research. But the short-term effects are worth your consideration.
In the short-term, valerian root has the following side effects. So be careful and consult your doctor if you experience any of these:
Headaches - Some people get headaches from valerian tea. To counter this effect, dilute your tea by adding more water when brewing it.
Mental Confusion - Since valerian slows down your mind, you may find it hard to think clearly or focus on the task at hand. It can also cause strange dreams.
Upset Stomach - Although it usually happens when you consume a high amount of valerian, it can cause indigestion, vomiting, nausea and constipation.
Excitement and Unease - Valerian root can sometimes cause nervous excitement and unease. But remember that these side effects are only noted in the short-term.
Daytime Drowsiness - Since valerian root is a sedative, it can make you feel drowsy during the day. Depending on your preference, you might want to consume a lower dose of valerian to counter this effect.
Valerian Root Tea Interaction With Medication:
If you are taking any medication, it is best to consult to your doctor before you decide to use valerian root tea.
Valerian root shouldn’t be combined with medications for the following health problems:
- Anxiety, depression, sleep problems, or any mental disorders
- Any infection such as HIV, Tuberculosis, etc.
- High blood pressure, cholesterol, or any heart disease
- Autoimmune disorders
- Erectile dysfunction
Lavender is popular for its soothing aroma. The word ‘Lavender’ comes from the latin word ‘lavare’ which means “to wash”. It is an integral part of essential oils that help you relax and sleep. Lavender tea is made from the purple lavender flower buds which are native to the Mediterranean region.
Ancient Greeks and Romans used lavender to add a soothing touch to their baths and a beautiful fragrance to the air.
What Research Says
Scientific research shows that lavender can be powerful at inducing sleep and improving its quality in the long-term with no side effects. Its sedative qualities has helped people with insomnia and anxiety disorders sleep better.
Research at Medical University of Vienna also examined the effects of lavender on people suffering from anxiety disorders. It reported that lavender oil “had a significant beneficial influence on quality and duration of sleep and improved general mental and physical health without causing any unwanted sedative or other drug specific effects.”
Rupinder Mangat, CEO of MEVEI, an essential oils company, says that Lavender is the most studied essential oil because of its relaxifying properties. According to him, although essential oils are used for many purposes, but they are especially effective for relieving stress, stabilizing mood and improving sleep.
Targeted research was also done to study its effects on sleep. It showed that lavender has the ingredients that help beat insomnia. In one study done at University of Southampton in Britain, lavender oil was tested on 10 adults. When studying the effects of lavender vs. placebo, lavender helped them sleep 20% better.
Another study was done on 80 women in Taiwan, who were in their postnatal period. The women who smelled and drank lavender every day were less tired than those who didn’t do the same.
One more study done on midlife women with insomnia was published in a peer-reviewed journal. When the 67 women inhaled lavender twice a week for three months, they reported improvements in heart rate, sleep quality, and heart rate variation.