Tools and devices that help you sleep better: do they work?

Drug-free options may offer a better night's rest

For many people, the nighttime journey to dreamland is not without its difficulty, as up to a third of all adults - including 30 percent to 48 percent of the elderly - have difficulty falling asleep or staying asleep at some point. With about 10 percent of them suffering from chronic insomnia.

So it's no surprise that a plethora of modern devices claim to help you get more sleep. The question here is does it really work on time ?

find out the answer, we contacted Dr. Lawrence Epstein MD, a sleep specialist at Brigham city and Women's Hospital and medical editor of the Harvard Health Report site on Improving well Sleep. Here are his tips for devices that can enhance the ability to sleep well.

* Sound or white noise machines. These small bedside devices emit sounds from nature (such as waves or gentle rain) or city sounds (such as traffic). Dr. explains. Epstein said that Audio devices can be very useful gadgets if a person is in an environmentally difficult situation, where noise disrupts sleep mode. This can happen for reasons such as living near an airport an other places, having a bedroom, drawing room next to a garage, or sleeping well with someone who snores. The goal of these gadgets devices is to prevent high noises that could disturb someone's sleep mood. Prices start at around $10 min.

* Earbuds for sleep. These earbuds are designed for Medicare sleeping not listening to music. These headphones are comfortable enough for you to sleep on your side. It may try to mask the noise by making other sounds, or it may “cancel” the noise by blocking it out, through certain frequencies.

In this regard, explains Dr. Epstein writes: "As with audio devices, noise-reducing devices will improve the sleep environment and can reduce unwanted awakenings." Prices start at around $100.

* The “sunrise” alarm. The “sunrise” alarm actually simulates the sunrise by scheduling the timing of the first light seen by the eye. Here, Dr. Epstein asserts It is very important to wake up early to time and go to bed at the same time every day in life. , and can be a stimulant «Sunrise» active very people who suffer from circadian rhythm disorders [sleep - waking up, is light holder stronger impact in controlling and converting biological clock.

However , it is necessary to make sure to set the alarm properly, so that If it lights up too early, it will degrade sleep quality, and prices start at about $25.

* A weighted blanket. Heavy blankets have plastic or glass beads to make them heavier. Each blanket weighs 12 to 25 pounds (one pound equals approximately 452 grams), and is meant to mimic the comforting hug or swaddling we experienced as children. In this regard, says Dr. Epstein said that There is little research on how effective such blankets design are, but some studies suggest they may be helpful for reducing anxiety. The decrease in anxiety may contribute to falling asleep or staying asleep well, but we can do not have enough evidence in this regard so far. Prices start around $50 min.

Applications and tools

* Smartphone applications. Applications are programs that are downloaded to smartphones. There are many apps that can help you fall asleep, including white noise apps, sleep activity trackers, relaxation and sleep guides, and even online cognitive behavioral therapy programs for insomnia.

In this regard, explains Dr. Epstein: "CBT helps change unproductive thought patterns or habits that negatively affect sleep." "Recently, Somryst became the first FDA-approved CBT application for people with chronic insomnia," he adds.

For Somerset, the cost is estimated at $700 for a nine-week program, which requires a doctor's prescription. White noise, sleep tracking, or meditation apps are free or cost less than $10.

* Cooling tools. High night temperatures can disrupt sleep. There are some ways that can help maintain a pleasant body temperature, such as using an expensive cooling system for your mattress or pillow. Among the new devices recommended by Dr. Epstein's Ebb Cool Drift Versa Sleep System is used to cool the forehead and is FDA approved. Dr. explains. Epstein said that The brain cools down during sleep well, and the onset of a drop in temperature is one of the signs of impending sleep fully.

And there is a second question about other tools: Does the pillow or the top part of the mattress with a fabric that eliminates heat and moisture, relieve insomnia? Here, Dr. Epstein says so far there's no evidence that it helps, but it certainly wouldn't hurt if it helped keep one comfortable. As for the cost, prices for pillows with heat-resistant fabrics start at about $ 25. The price of the "IP" device is about 300 dollars.

* Other utilities. Proven approaches to promoting better sleep include seeking out CBT from a physical therapist and adhering to good sleep clearing practices. Keep your room dark and cool, go to bed and wake up around the same time each day, avoid alcohol and caffeine, exercise, and stay away from all electronic screens (smartphones, TVs or computers) two hours before bedtime.