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Forbes
28-04-2025
- Health
- Forbes
Get Ready For Bed Like A Sleep Editor: 9 Expert-Backed Tools For Your Nightly Routine
Almost everyone has a nightly routine–even if it isn't intentional—whether it includes an elaborate skincare regimen or simply taking your pet for a pre-bedtime trip outside. But when you're deliberate about the activities you practice, the time you initiate your routine and the tools you employ along the way, you can trigger your body's natural wind-down response and set yourself up for a restful night's sleep. As a sleep editor, I've tested all manner of products to cultivate a sustainable bedtime routine and promote successful sleep, some of them more effective than others. From my testing, there are a few key accessories that reliably lull me to bed and help alleviate any pain, discomfort or insomnia I'm experiencing, like the Therabody Sleep Mask and Chirp Wheel. Get ready for bed like a sleep editor with some of the best products to promote sleepiness, like the ... More Therabody Sleep Mask and Hatch Restore 3. Practicing healthy sleep hygiene can do wonders for your sleep quality and overall mental and physical health—this is rarely debated. 'A good nighttime routine is the best way to help regulate the body's natural circadian rhythm,' concurs Dr. Laura Purdy, board-certified family medicine physician. 'Consistency is key here, and setting yourself a bedtime and a wake time that allows for a healthy seven to nine hours each and every day helps to solidify the rhythm of your sleep patterns.' But as for what can help get you that consistency? Through my own experience and reporting, a combination of the right external factors and helpful tools can do the trick. Below, I'm sharing nine products that support my nightly routine, plus science-backed context from medical experts on why they actually work. ILLUSTRATION: FORBES / PHOTO: RETAILER Sleep masks don't typically meet my needs: I am a combination sleeper who spends part of the night on my stomach, and they often press uncomfortably up against my face. I also sleep hot, and these types of products tend to just worsen the problem. That said, the Therabody Sleep Mask has been a turning point for me. It's breathable, comfortably cushioned and completely blocks out light. This last point is is especially important, per Jacob Teitelbaum, M.D., a sleep medicine expert: 'Sleep masks are one of the best investments you can make in your health,' he says, because 'unfortunately, even the tiny amount of light from a nightlight is enough to trigger adrenaline release during sleep.' This adrenaline release can lead to a poorer-quality sleep overall. The other benefit of this mask is its subtle and unobtrusive massager—it's hardly noticeable even when I lie on my stomach. This is my favorite feature of the mask, and I use it several nights a week before bed. It even has a self-timer so it automatically turns off after around 20 minutes. Beyond leaving you feeling great, Teitelbaum says, there's a distinct health benefit. 'Studies show that facial massage can improve sleep and decrease next-day sleepiness by half,' he shares,'so it's not surprising that combining the two [features in this mask] is beneficial." Wayfair In the same vein as a sleep mask, blackout curtains can hinder external light from street lamps, car headlights, neighboring buildings and similar from interrupting your sleep. I recently hung blackout curtains in my room to block the glow of a street lamp that surrounds my window, and it's made a noticeable difference in my sleep latency and overall sleep quality. Echoing Teitelbaum, Purdy concurs that 'when a room has light, our brains are alerted to be awake and more stimulated.' She expands that 'darker rooms will help us relax and can trigger your brain to also relax. When we are relaxed, we are prone to get better sleep.' Amazon I own the Hatch Restore 2 and use it every night before bed, but the brand has recently released the Restore 3, which boasts the same features with a few added upgrades and design changes. In addition to being a sunrise alarm clock that wakes you up more naturally by filtering in light gradually before your alarm officially goes off, it's also a sound machine that can play relaxing noises at bedtime to help lull you to sleep. I drift off each night to the sounds of a crackling campfire, but you can customize the sound to your liking via the Hatch mobile app. Sound machines that play white noise, pink noise and the like can benefit sleep because 'it's a consistent sound that helps dull out other noises that might disrupt sleep or make falling asleep more difficult,' says Purdy. 'It can also create a habit that associates the sound with sleep so your brain is alerted that it is time for sleep.' Amazon Drowning out disruptive noises can be conducive to promote quality rest, and earbuds can help hush sounds like snoring, noisy neighbors or a loud cityscape. But not all earbuds are comfortable enough to fall asleep with. They can irritate your ear canals, slip out or feel too bulky to properly rest. I personally own the QuietOn earbuds, which have limited availability in the United States. However, the Ozlo Sleepbuds are a similar and highly rated pair of sleep headphones created by the minds of three ex-Bose engineers. These earbuds are specifically designed to be compact and comfortable for sleep, and boast advanced noise cancellation technology to block even the loudest sounds. Forbes Vetted audience development director Spencer Dukoff tested the Ozlo Sleepbuds and noted their impressive noise blocking, adding, 'I've found that I need to remove these from my ears to hear what my wife is saying next to me before we go to sleep, even without any sounds playing in the buds.' He also praises their comfortable fit, and claims they stay put throughout most nights. If your partner's loud snores or the bustling sounds of the city prevent you from falling asleep, these and other earbuds for sleep are a viable solution. Cozy Earth When temperatures drop at night, especially during the cold seasons, the Cuddle Blanket by Cozy Earth is the ultimate retreat for softness and warmth. It's made with 100% polyester and a faux fur finish. Designed with a 'substantial weight,' according to the brand, it's abnormally heavy for a throw blanket. This makes it slightly inconvenient to carry around, but rest assured that it doesn't feel cumbersome or suffocating when it's lying across your body. Studies have shown that weighted blankets can be beneficial for your sleep quality, as they stimulate a deep pressure touch that triggers the release of serotonin and causes a decrease in cortisol. This helps ease stress and anxiety before bedtime. Keep in mind that weighted blankets are offered in a variety of different weights—typically 5, 10, 15 or 20 pounds—and the most optimal pick is around 10% of your body weight (or less, if you're like me and prefer a lighter feel). Credo In general, there's some evidence that baths can lead to better sleep by lowering your core body temperature, which is a key sign to your internal clock that it's time for sleep. Dr. Echo Helen Messier, M.D., Ph.D., chief medical and science officer at Fountain Life, concurs with this research and says, "A pre-sleep warm bath controls core body temperature, which naturally increases melatonin levels and sleep onset.' Pair that with a magnesium product like the Vertly Epsom Bath Salts above, and you're putting yourself in an even better position for premium rest. Magnesium can be a helpful mineral for sleep, as some studies show it has properties that promote relaxation, support melatonin production and reduce stress. Per Teitelbaum, 'Soaking in a hot bath with 1 to 2 cups of magnesium salts (called Epsom salts) before bedtime will powerfully relax your muscles and induce sleep.' Although experts aren't fully convinced that topical magnesium application in small doses (like in lotions or soaps) is the most effective delivery of magnesium's sleep-promoting properties, I like to apply the Beauty Sleep Body Cleanser from Drowsy during my bedtime showers and baths. It's a magnesium-based soap enriched with 7 essential oils for sleep including lavender. Its quantity of magnesium may be inconsequential to actually effect my quality of sleep, but I enjoy its spa-like scent during my pre-sleep ritual. Amazon My husband introduced me to the chirp wheel after he began using it during his bedtime routine to stretch out his lower back, a common problem area for him. Now, I use it whenever I feel tightness in my back and shoulders, which is a weekly occurrence considering I work from home in an office chair five out of seven days a week. Rolling on the Chirp Wheel helps loosen my muscles at the end of a long day, promote relaxation and lengthens my back to prepare me for eight hours of lying down. The Chirp Wheel is ergonomically designed to apply pressure down your spine and is a more comfortable alternative to a foam roller, a popular tool used for self-myofascial release (SMR). SMR is a type of physical therapy that involves self-massage to relieve soreness, ease tension and improve blood circulation. A massage before bed is a natural and effective way to foster relaxation and set yourself up for a good night's sleep, as research says a nighttime session can improve quality and quantity of rest in those with insomnia. There are also some studies that show SMR is a particularly beneficial sleep tool for those with chronic pain conditions like fibromyalgia. Sleep Number One major sleep accessory I recommend for a relaxing bedtime routine is an adjustable bed frame. Among other capabilities that vary depending on your model, an adjustable frame enables you to move the head and foot of your mattress up and down to adjust your sleep posture. By raising your head above your heart, you can improve circulation, reduce pressure on your nasal passageway and improve symptoms of snoring. This also makes it the perfect piece of furniture to enable an extra-comfortable setting for reading in bed, as studies show that reading before bed can have a noticeable impact on your quality of sleep. I have personally tried multiple adjustable bed frames from various companies and have found Sleep Number to stand out in its offerings. Its collection of adjustable frames and mattress bundles features an array of premium details like massagers, under-bed lights and much more, to suit a wide variety of sleepers. As an example, the ClimateCool Mattress with the FlexFit base recommended above is especially great for hot sleepers and couples who prefer different firmness levels to suit their sleep styles. Also worth considering is the Nectar Adjustable Frame for a more value-friendly pick. Amazon Journaling before bed can be helpful for when stress and anxiety keep you from getting rest. As you get out all the thoughts that may feel overwhelming or daunting and express them on paper, you can feel more organized and in control of your situation. Specifically, studies have found that positive affect journaling—in which you intentionally highlight positive experiences—can lead to decreased mental distress and better overall emotional outcomes. Beyond that, performing a short and specific burst of writing before bed to briefly organize one's thoughts has been linked to faster rates of falling asleep. I myself use a gratitude journal because, in past journaling experiences, I found myself writing about the negative events and stressful thoughts I had much more frequently than the happy and inspirational ones. This specific journal contains encouraging daily quotes and affirmations and includes spaces for you to write what you're grateful or excited about. Making small changes to your nightly routine can have a big impact on your quality of rest and sleep latency. Sleep hygiene really does matter. In addition to the sleep tools listed above, Dr. Purdy recommends a few simple lifestyle changes to employ pre-bedtime. These can lead to a better night's rest and a healthier sleep cycle overall. The Forbes Vetted sleep team has curated a robust collection of mattress and sleep stories to help you invest in a better rest. We've researched and reported hundreds of stories on all things sleep, from the best mattresses in a box to the best sunrise alarm clocks. The team behind our sleep content are seasoned sleep veterans with years of experience behind them.
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WIRED
20-02-2025
- Health
- WIRED
My Posture Is Wrecked From Work. This Device Is Helping Undo the Damage
Hours of screen time lead to stiffness, pain, and brain fog. I tested the Chirp Wheel to see if it could help—and the results were surprising. If you buy something using links in our stories, we may earn a commission. This helps support our journalism. Learn more. Please also consider subscribing to WIRED I was leaving a blissful session with my massage therapist when she pointed out something unexpected: I was developing an ever-so-slight neck 'hump.' Of course, nobody wants to hear that—it sounds unsightly—but it also raised some alarm bells. Recently, an orthopedic spine surgeon told me that he's seen increasing cases of arthritis in young, healthy individuals, likely due to posture issues caused by constant screen use. Like most desk workers, I spend at least 30 hours a week glued to my laptop or hunched over my phone. But I work out every day and had what I thought was decent posture—enough, I figured, to counteract some of the negative effects. Yet modern life seems to be conspiring against us. Even with regular breaks, prolonged screen time molds our bodies into less-than-ideal shapes—tight hip flexors, rounded shoulders, and a forward head tilt. Determined to address this before it worsened, I found the Chirp Wheel XR, a rolling device for the spine designed to 'decompress the spin' and relieve tension. Reversing the Curse I've always dabbled in stretching and yoga, but neither ever offered more than mild relief. Maybe with a little more patience and a little more time dedicated to my movement practice, I'd be cured. But not all of us can afford an hour a day dedicated to stretching. So I started using the Chirp Wheel for 10 minutes a day, and I've tested multiple sizes (including a 4-inch diameter neck-specific model, and the 10-inch smooth wheel), but the one I keep going back to is the knobby 6-inch 'knot kneader.' The device is simple: A wheel, perfectly circular, with a plastic core and firm rubber exterior that feels about as dense as a foam roller. Along the center, there's a groove where your spine lines up, so you don't feel pressure on the bony protrusions. (Chirp calls this the 'spinal canal'.) Along the edges, there are large circular nodules and smaller ones that dig into knots. The brand claims it mimics a shiatsu massage, which is debatable, but it certainly applies strong pressure. Compared to Chirp's smooth wheels, which are padded with rubber and are apparently better for general stretching and chest opening, the knobby one delivers a deeper, more intense sensation. It's effective at hitting pressure points—like a lacrosse ball trigger-point massage, but much easier to use. Rolling Process When you're sitting all day, your spine rounds forward into flexion. The Chirp Wheel encourages spinal extension, a position most people rarely experience unless they actively incorporate yoga poses like cat-cow or the conveniently named 'wheel' pose. The key is easing into it—you don't want to jump into extreme extension too quickly. The first time I used it, I knew that my body was desperate for the help but it would take some time. The 10-inch wheel, marketed as the most gentle experience, was so difficult I could barely hold the position for 30 seconds. Initially, I positioned it at my lower back and—so slowly, so gently—arched over it. My hips stayed on the floor, so I wasn't adding extra weight. I could barely drape myself over it, much less roll up or down. Every muscle in my body braced against the stretch. The next day, I kept my hips grounded but slowly rolled the wheel along my spine by pushing into my feet. When I reached my upper back and traps—the muscles I hunch up to my ears when I'm typing—I had to ease off. Each day, I added a little more pressure, rolling out for longer. Less than three weeks later, I can fully lift my hips off the floor and let my body weight rest—and actually relax—on the wheel. Now, I start with a full spine rollout, then move my arms overhead as I focus on my upper back. As I've loosened up, I've gotten small, satisfying pops as my back cracks. You can also lay passively on the Chirp wheel, allowing all of the surrounding muscles to relax and getting a deep opening across the chest and front shoulders. A Few Small Downsides While I've had a great experience with my Chirp wheel, some Reddit users have mentioned that the plastic has cracked under their weight. To lessen this risk, make sure the wheel is centered on your spine—it's easy for it to get off-kilter, which can create uneven pressure. The company claims the wheel supports up to 500 lbs (227 kg) and offers a one-year warranty if the core cracks. Other tools, like foam rollers and massage guns, are more versatile than the Chirp—though I never experienced as much relief with either. This wheel is designed for the spine, and while you can use it to awkwardly massage the hamstring or calf, it's not ideal for much else. With a lacrosse ball or massage gun, you can pinpoint specific muscles in a way the Chirp can't. But at $50 for the 6-inch wheel, it's cheaper than most recovery gadgets, and there's no motor to break or battery life to contend with. I saw results faster than with stretching alone, but it still took about a week of daily sessions to notice major improvements. Brain Fog Banished It's been a month, but I'm not exaggerating when I say I can't imagine life without my Chirp wheel now. I use it during mid-day computer breaks, and it's the first thing I reach for when I get home from the gym. My daily comfort has improved, and my exercises are starting to feel much easier. When I took a recent Pilates class (which requires spinal mobility—not usually my forte), I no longer felt like the Tin Man. My spine felt flexy and my movements fluid. I felt more in control of my core. The most surprising side effect? Eliminating my brain fog. I used to experience it almost daily—sometimes to a debilitating level where I'd need breathwork or a nap to regain focus. After a week on this thing, I was—and remain—brain fog-free. My best guess is that the brain fog was stemming from tight muscles in my neck and upper back, which could restrict blood flow and cause tension. There is currently no research directly linking tight muscles and brain fog, so this is just conjecture on my part. But for me, it's a pronounced effect, and I struggle to see it as a mere coincidence. No single tool is going to fix years of poor posture overnight, but the Chirp Wheel has made a real difference. While sadly it's too early to know for sure if my dreaded hump has gone down, my upper back and neck are certainly more relaxed, my muscles have loosened up so they don't feel like rocks, and I'm much more aware of my posture throughout the day. Moreover, using it throughout the work day makes me feel like I'm taking small steps to combat my tech neck. It's simple, effective, and—unlike the countless recovery tools I've tried before—something I actually want to keep using. If you too slump in your seat, it's definitely worth adding to your routine.
