Wind-down routines and the few tools that help. Grouped by the guide that explains them, which is the part worth reading first.
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Warm the feet
Warm feet are underrated. Ten minutes with a warm pack or heated booties before bed makes the 'lights out and asleep' part noticeably faster for many of my patients.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)Darkness and light pressure
Gentle weight over the eyes plus true darkness. Chill it in summer, warm it briefly in winter. Unscented versions exist if lavender is not for you.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)For the racing-mind wake-up
Tiny seeds taped to specific ear points, pressed when you wake at 3 a.m. Ask your acupuncturist to place them, or follow the chart included for the calming points (Shen Men is the usual first choice).
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)Weight
Not for everyone, but people who like it really like it. Choose roughly ten percent of your body weight and a breathable cover. Skip it if you run hot or feel claustrophobic under weight.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)Lights down
The single biggest lever is dim, warm light in the last hour, and a dimmer is not always practical. An amber bulb in the bedside lamp gives you a light you can read by that does not tell your brain it is noon.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)Warm the feet, version two
Ten minutes with the feet in warm water does the same job as a foot warmer and, for many of my patients, does it better. A collapsible basin lives under the sink and comes out at night. Plain warm water is all it needs.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)Keep them warm
After the soak or the warmer, socks keep the feet warm as you drift off. Loose tops, so nothing squeezes. Simple, and the people who always have cold feet notice the difference in the first week.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)So the phone leaves the room
The phone stays in the bedroom because it is the alarm. Give the alarm job to a quiet clock and the phone can charge in the kitchen. Look for one with a dim face and no tick.
From A sleep wind-down kit that does not involve a supplement
View on Amazon (affiliate link, opens in a new tab)For the Yintang step
Darkness is half of the Yintang effect. A contoured mask blocks light without pressing on the eyes, so you can still reach the spot between the brows with a fingertip. If you prefer gentle weight, the eye pillow in the sleep kit guide does that instead.
From Acupressure points for a racing mind at bedtime
View on Amazon (affiliate link, opens in a new tab)For the list in your head
The racing mind is usually holding a list. Write it down, then do the points. It sounds too simple. It is the single thing patients come back and thank me for.
From Acupressure points for a racing mind at bedtime
View on Amazon (affiliate link, opens in a new tab)For a bright room
Molded eye cups that do not touch the lids, with a soft nose seal. If dawn or a streetlight wakes you, this is the one to start with.
From Eye masks for sleep: weighted, contoured or plain
Find it on Amazon (affiliate link, opens in a new tab)For a busy mind
Gentle, even weight over the eyes and brow. For people who are lying in the dark already and still cannot settle, the pressure is often what helps, not the darkness.
From Eye masks for sleep: weighted, contoured or plain
Find it on Amazon (affiliate link, opens in a new tab)For side sleepers and sensitive skin
Thin, light and gentle on the skin around the eyes. It will not block every bit of light, but it stays comfortable on a pillow when you sleep on your side.
From Eye masks for sleep: weighted, contoured or plain
Find it on Amazon (affiliate link, opens in a new tab)