FROM magnesium to meditation, there are hundreds of alleged tricks to help you get a good night’s sleep.
But which ones really work, and which ones are a waste of time and money?
As a team, we put 10 of the most popular to the test.
Some had us nodding off within minutes of hitting the hay.
Others, not so much.
If you’re one of the 16million Brits with insomnia or other sleep troubles, here are some products and lifestyle tweaks you might want to try – and the ones you’re better off without…
1. ASHWAGANDHA
- Price: £23.45 for 60 capsules (Viridian Organic Ashwagandha)
- Score: 5/5
Vanessa Chalmers swears by ashwagandha supplements[/caption]
She says they help to reduce stress and anxiety, which often get in the way of a good night’s sleep[/caption]
IT’S is often flogged online as a “stress reducing, vitality enhancing sleep aid”.
But does ashwagandha, an evergreen shrub found in Asia and Africa, really work?
A study by Poznan University of Medical Sciences found ashwagandha supplements helped people fall asleep faster, improved the quality of their slumber, and meant they slept for longer.
Separate research published in the journal Sleep Medicine found those taking the extract reported a 72 per cent improvement in sleep quality, compared to 29 per cent in the placebo group.
Scientists reckon it’s because ashwagandha helps to balance stress hormones and reduce anxiety.
Vanessa Chalmers, assistant head of health at The Sun, agrees.
“I started taking ashwagandha in the summer of 2023 on a whim, but it’s been a game-changer,” she says.
“I’d known about it for years but never given it a go, thinking it didn’t sound medicinal enough. But I was wrong, and it works fast.
“It means when my sleep issues particularly worsen – usually when I’m stressed – I can start taking ashwagandha and see a difference quickly.
“I wasn’t using or taking any other sleep aid for at least two to three months while trying ashwagandha to measure its effects, having had sleep issues for five years before. Now, I can’t live without it.”
2. LACTIUM AND LACTOFERRIN
- Price: £23.99 for 15 tablets (Leapfrog SNOOZE : Lactium® + Lactoferrin + Vitamin B6)
- Score: 0/5
THERE are tonnes of supposed sleep supplements on the market, and health features editor Alice Fuller has tried her fair share.
Sadly, whether it’s lemon balm pills or CBD gummies, nothing seems to work.
“Unfortunately, these melt-on-the-tongue ones from Leapfrog also fall into that category,” Alice, who has struggled with sleep for almost five years, says.
“A berry-flavoured sweet that could send me straight to sleep sounded too good to be true. And sadly, it was.
“I really wanted these to work, but unfortunately they did absolutely nothing for me.
“I persevered for several nights, but was still tossing and turning as normal.
“I also found the taste and texture made me feel quite sick.
“They are very chalky and smell and taste a bit like milk that has been out of the fridge for too long.”
3. BLACKOUT SLEEP MASK
- Price: £14.99 (MyHalos Blackout Memory Foam Sleep Mask)
- Score: 4/5
IT’S an oldie but a goodie, according to health reporter Isabel Shaw, who swears by a blackout eye mask.
“You could say I have a love-hate relationship with mine,” she says.
“It’s the sleep aid I never knew I needed – until I couldn’t nod off without it.
“I first used the MyHalos mask at Glastonbury Festival to try to block the morning light blasting into my tent and wrecking my lie-in.
“To my surprise, it worked brilliantly – I slept like a baby, unheard of at a festival.
“Since then, I’ve needed it every single night to fall asleep.”
But you can’t just use any old mask, she adds.
I had much more energy in the daytime, which meant I was able to keep a good exercise routine – and exercise is recommended to improve sleep
Vanessa Chalmers
“This isn’t your typical sleep mask; it’s more like a portable blackout blind,” Isabel adds.
“Its padded, goggle-like design is comfortable no matter which position I fall asleep in.
“It cups my eyes so I can open and close them freely, blocking every sliver of light from my window.
“The adjustable strap keeps it snug without snagging my hair.
“By morning, it’s usually at the bottom of my bed, having slipped off during the night.
“This never seems to wake me, but for lighter sleepers, I imagine it could be an issue, so I’m knocking off one point for that.
“I never needed total darkness to sleep before, but now? If I lose my mask or forget to pack it when travelling, I’m doomed.”
4. INFRARED SAUNA
- Price: £70 for a 40-minute session (Ten Health & Fitness)
- Score: 3/5
FINDING a way to relax before bed can do wonders for your sleep.
A hot bath will do the trick for many of us, but health reporter Eliza Loukou took it up a notch and gave infrared sauna-ing a go.
While traditional saunas heat the air around you, infrared saunas use electromagnetic radiation to warm the body directly.
Aside from detoxifying the body and easing sore muscles and joints, infrared saunas can supposedly improve sleep – though there’s not much convincing research on the subject yet.
It’s thought that while your body temperature rises in the sauna, it will cool down when you exit – signalling to your body to produce the sleep hormone melatonin.
A study of traditional sauna users found that they tended to be happier and sleep better than people who didn’t indulge in the luxury.
Eliza says: “I’m not usually one for saunas, I tend to find them muggy and stifling, but the interior of the infrared sauna was pleasantly warm and dry.
“The heat gradually crept up on me but it wasn’t uncomfortable, and I could have happily spent longer lounging in my little cubicle at Ten Fitness in Kings Cross.
“As I emerged, I felt relaxed and ready to fall into a deep sleep – too bad it was just gone 8am and I had a full day of work ahead of me.
“I suspect if I’d given this a go in the evening I would have slept like a baby immediately.
“That being said, I had no trouble falling asleep that night. I snoozed deeply and woke up feeling refreshed.
“I’d need to try infrared saunas more consistently to judge how much it affects my sleep long-term, but I’d be willing to do it again! Though the fact it’s £70 a session might put people off.”
5. NO BOOZE
- Price: Free
- Score: 3/5
Vanessa exercised more and had more energy when she gave up alcohol for a month[/caption]
MOST of us know that alcohol isn’t great for our sleep.
Yes, it can help us nod off (pass out) pretty quickly, but it can leave us waking up repeatedly throughout the night, and rising in the morning feeling dehydrated and sluggish.
So could going teetotal mean our sleep troubles disappear? Vanessa reckons so.
“I went sober for a month in the hope it may improve my sleep, among other things,” she says.
“I no doubt slept better in that month, but I think it was an indirect effect.
“I had much more energy in the daytime, which meant I was able to keep a good exercise routine – and exercise is recommended to improve sleep.
“Even though alcohol in the evening gives the illusion of helping you sleep better (I hit the pillow and do not rouse until the morning), it implicates the rest of your healthy habits in the long-term, which contribute to good sleep.”
She adds: “Studies show REM sleep – when our eyes move rapidly and we dream – is reduced when you drink, which is why you might feel groggy and unrested the next morning.
“If you struggle with sleep, I think it’s worth removing excess alcohol you don’t need, such as on weeknights. It can make a real difference.”
6. MEDITATION APPS
- Price: from £4.17 a month (Headspace)
- Score: 3/5
Headspace is a mindfulness and meditation app[/caption]
Alice is a big fan of its ‘sleepcasts’, which are relaxing bedtime stories[/caption]
MENTION you can’t sleep to someone and they will undoubtedly say: “Have you tried meditation?”
“Unfortunately, traditional meditation – or even the guided kind – is not for me,” Alice says.
“I get bored, my mind wanders, and I actually find it can make me more stressed.
“A calming voice is telling me to clear my mind, but all I seem to be able to do is keep filling it!
“However, I have found that a meditative-like story can be incredibly beneficial for me when it comes to falling asleep.
“My favourite kind are the ‘Sleepcasts’ on the app Headspace, specifically Rainday Antiques, narrated by Simon, who has the most relaxing voice I’ve ever heard.
“According to the creators, ‘each story transports you to a different sleepy environment, to add a little happily-ever-after to your bedtime routine’.
“Whether it’s about a Californian desert or a cosy antiques shop on a rainy night, each one starts with a ‘wind down’ (usually a short breathing exercise) then delves into a story for about 45 minutes.
“Miraculously, I am usually asleep before they end, which as someone who can take well over an hour to nod off sometimes is good! Though I do still usually wake up again a few hours later, so it’s not perfect.”
The 8 sleep-destroying habits that are waking you up in the night
By Lucy Gornall, health writer
IT can be frustrating when you get into bed early, ready for a solid night’s rest, only to wake up several times.
Bad sleep can leave you grouchy, unproductive and of course, very tired.
Young children, loud noises and a restless sleeping partner can all cause you to wake up in the night.
But if none of these are affecting you, then why are you still unable to sleep through, undisturbed? Experts say it could be one of eight things:
- Your sleep posture is wrong
- You’re not getting enough sunlight in the day
- You have sleep apnoea
- You’re having coffee in the afternoon
- You’re stressed
- You’re eating chocolate after dinner
- You’re having wine with dinner
- Your joints are aching
You can read the full article, which includes how to combat these issues and top feeling tired all the time, here.
7. SLEEPY GIRL MOCKTAIL
- Price: about £3.50 per portion
- Score: 3/5
A MAGIC potion that sends you to sleep within minutes? We’re in!
Over the last few years, TikTokers have claimed that a drink dubbed ‘the sleepy girl mocktail’ is a surefire way to a peaceful slumber.
Vanessa gave it a go for a week.
“I was drawn in after people like Emilie Kiser (@emiliekiser) said she ‘slept like a baby’ and Maddison Lynn (@maddison__lynn) said she drinks the tipple when she wants ‘the best sleep of her life’,” she says.
“The recipe for the ‘sleepy girl mocktail’ is:
- Tart cherry juice (Montmorency cherries). I used Holland & Barrett Concentrated Dark Cherry Juice (£12.99 for 500ml).
- Magnesium powder (the best type to use is magnesium glycinate). I used Nutri Advanced MegaMag® Calmeze (£31.19 for 270g, 30 servings): a powdered form of ‘highly absorbable magnesium glycinate’.
- Soda or sparkling water.
“The mocktail tasted nice and sweet, and I brushed my teeth after drinking it, jumping straight back into bed.
“I found the drink worked by appearing to relax my muscles. As a restless person who fidgets a lot while trying to get to sleep, feeling my body relax into the bed did wonders for helping me to drift off.
“It was most likely the magnesium – which is often touted as a sleep aid – though there is some evidence that tart cherries may promote sleepiness too.
“But as my sleep improved, I stopped making the drink, and I’ll admit, I haven’t made it since.
“The TikTokers probably got bored of making the concoction too.”
8. DIGITAL DETOX
- Price: Free
- Score: 2/5
We all spend too long on our phones, we could be messing with our sleep[/caption]
“LIKE most people, my phone usually charges right next to my head on my bedside table,” Alice says.
“It means it is often the last thing I see before I close my eyes at night, and the first thing I look at when I wake up.
“No matter who you ask, experts generally agree – that’s not great for your sleep.”
Studies have found a link between using screens within two hours of going to bed and the amount of time it takes to fall asleep, particularly among children.
It’s thought the blue light may disrupt our circadian rhythms, or natural sleep-wake cycle, by inhibiting the production of melatonin – the hormone that makes us tired.
I have honestly never tried anything that has made me feel so drowsy before
Alice Fuller
“To try to combat this, I spent a week charging my phone in the hallway,” Alice says.
“I tried not to look at the screen after 9.30pm, and then attempted to avoid unlocking it again until I was on my way to work at 7am.
“I can’t say I noticed a huge difference in my sleep, but I did feel a little less ‘on’, which had a positive impact on my stress and anxiety levels.
“I wouldn’t say it was a straight sleep aid, but it definitely didn’t do any harm!”
9. WARM FEET
- Price: Free
- Score: 5/5
WE’RE often told to keep our bedrooms cool if we want to fall asleep quickly and comfortably.
But Vanessa reckons heating your feet could be the key.
“I heard about this hack a few years ago and while I thought it was odd, I gave it a try and have never looked back,” she says.
“How you like your feet to feel in bed – warm, sticking out, socks or sockless – is quite personal.
“But the idea behind warming your feet before bedtime is similar to a hot bath (it just takes less time, energy and hot water!).
“James Wilson, also known as the Sleep Geek, previously told me that it raises your core temperature slightly.
“Then, as you sweat a little bit, it will drop your core temperature.
“Importantly, lowering your core temperature is part of the normal process before we fall asleep, so it’s kind of like saying to your body that you’re ready for sleep now, and that helps the relaxation process.”
She adds: “You can warm your feet using a hot water bottle in the lead-up to sleep.
“I put mine at the end of my bed because I am usually in bed for around 20 minutes before turning the lights off.
“I also wear fluffy socks and kick them off just as I am about to go to sleep.
“I love the feeling of getting them out of the heat and into the cold air – this feeling helps me feel more comfortable in bed and definitely helps me fall asleep. A clear winner!”
10. SLEEP GOGGLES
- Price: £175 (Therabody SmartGoggles 2nd Generation)
- Score: 4/5
Alice testing the Therabody SmartGoggles, which massage your eyes[/caption]
‘I have honestly never tried anything that has made me feel so drowsy before,’ she says[/caption]
MOST people who struggle to sleep will have tried an eye mask.
But it’s 2025, and they’ve had a serious upgrade.
“I tried one that massages your temples and heats up to help you relax before bed,” Alice says.
“At £175, it’s not cheap, but wow, this thing really works. I have honestly never tried anything that has made me feel so drowsy before.
“It’s advertised as helping to soothe headaches and eye strain, lower stress levels and enhance relaxation – and I would say it does all of these things.
“I tested the various settings, including set routines on the accompanying phone app, but my favourite is in the in-built one designed for sleep.
“It starts by gently vibrating all over, then moves into longer, more intense squeezes around your temples, while slowly heating up.
“It feels weird at first, but when you let yourself relax, it’s lovely! And means as soon as I take it off, I can roll onto my side and fall asleep within about 10 minutes – the dream!
“Aside from the price, the major downside is that it’s bulky, so you definitely couldn’t sleep while wearing it.
“It also needs to be on quite tightly in order to be fully blackout.
“And I have to say, while the goggles really help me fall asleep, I still wake up repeatedly throughout the night, so they’re not a fix-all solution – but I still love it.”
Surveys following a six-week trial found 82 per cent of people experienced a reduction in stress, 71 per cent had lower anxiety, and 23 per cent saw improvements in the quality of their sleep.
