Do you find it hard to drift off at night or think your sleep quality is poor? We rounded up science-backed, bargain solutions by comparing online products to reveal the top seven sleep cheats, which could get to work in minutes.
See how you could sleep better for less with these cost-effective products, most of which are under £10.
1. Drink chamomile tea - £1.44
Chamomile is known for its natural calming effects, improving your sleep efficiency in two weeks, according to a study. It contains an antioxidant called apigenin, which is commonly used for treating insomnia. If you find it hard to stay asleep, try picking up camomile tea from your local supermarket for around £1.44.
2. Install a red light bulb - £2.53
Exposure to blue light from your phone or tablet is well-known for disrupting sleep, but did you know there is a light colour which can improve it? Red light stimulates meltatonin production, a natural hormone which helps you sleep.
Research shows that just 30 minutes of red light exposure can improve sleep quality. You can find a cheap red light bulb for approximately £2.53.
3. Wear an eye mask - £6.19
Blocking out light with an eye mask is an easy and effective way to improve your sleep. It could work as quickly as overnight, says one study. Eye masks are a cheap sleep fix too, as you can buy one online for around £6.19.
4. Try a meditation app - £6.68
Meditation is one of the quickest sleep solutions, with research showing just 20 minutes a day can improve fatigue and insomnia symptoms. Try a meditation app to wind down before bed – most have free trials to start with and then a monthly subscription will cost around £6.68.
5. Read a paperback book - £6.90
Reading a relaxing book before bed could be the fastest way to get to sleep. It only takes six minutes of reading to reduce your stress and relax your body.
You can choose any genre you like, but make sure to pick up a paperback for around £6.90 instead of an eBook. Harvard Medical School’s study explains that the light emitted from an eBook can make it harder to fall asleep and made participants more tired the next morning.
6. Light a lavender candle - £13.92
One study shows that inhaling lavender can improve your sleep quality in two weeks, plus it can help you feel more refreshed and experience less fatigue in the daytime. Try an aromatherapy candle scented with lavender for just £13.92 in your bedroom – just remember to blow it out before you go to sleep.
7. Put up blackout curtains - £18.79
If you want to improve your sleeping pattern, research suggests that you should go for blackout curtains. It’s said that blackout curtains can have a significant effect on our sleep-wake schedule, which relates to the hours we sleep in a 24-hour period.
So, if your sleep has been recently affected and you’re going to bed a lot earlier or later than you’d like, try blackout curtains to reset your schedule.
Get more sleep tips in the Mattress Online blog, including advice on beating bedroom toxins on a budget and the best food to fuel a great night’s sleep.
