SPA. GUIDE
15 Gadgets and Treatments to Improve Your Sleep
With our busy work schedules and constant exposure to blue light, it can be challenging for us to get restorative sleep. However, sleep is a foundational part of our health and wellness because it helps our brain function properly, aids in our ability to focus on essential tasks, and ensures our immune system stays strong. So, how can you improve your sleep?
In this article, we’ll examine tips, tools, gadgets, and activities to help you improve your sleep, from simple habits we can implement in our routine to high-tech retreats that’ll give you the much-needed break we need.
By DayAway • 3 December 2024
Limiting Blue Light Exposure
Blue light exposure can limit our sleep because it signals to our brains that we must stay awake. But if we use apps to limit blue light exposure—especially at night—we can avoid sleepless nights and tossing and turning for hours on end. The best apps to use to dim your device’s blue light include Twilight, Bluelight Filter for Eye Care, f.lux, and HALO – Bluelight Filter. With these apps, you can block or dim the blue light coming from your screen to protect your eye health and ensure you continue to enjoy ample rest at night.
Cold Showers & Ice Baths
Believe it or not, a cold shower might be the perfect fix to help with your sleep. Research shows that cold showers can energise you, but in return, you can also reduce inflammation and chronic pain, which may keep you up at night. Ice baths have gained popularity as a wellness treatment for a few reasons: one, they can aid in muscle recovery—especially after strenuous workouts—and two, they can help you sleep.
Even cryotherapy sessions like those included in the REKOOP Signature Experience are a fantastic way to boost your mood and help you sleep more soundly. Combined with the lymphatic drainage and infrared sauna sessions, you’ll walk out of your rejuvenation journey feeling like you can conquer the world!
Meditation to Calm the Mind
What better way to calm your mind and unwind than to spend a few minutes meditating before bed? This is one of the easiest ways to help relax before you head to bed, and it can be done in as little as two-minute sessions. Using apps like Calm or Headspace are the best for those who are constantly on the go. Having these apps on your device means you can always take a mindful moment and practice self-care so you can rest better at night—no matter where in the world life takes you.
Wellness Getaways to Reset
Sometimes, all you need is a weekend away to reset and come back refreshed. Our lives can get hectic, but it’s essential to dedicate some proper time to ourselves every few months to tend to our busy minds and worn-out bodies. Our latest Sleep Dreams package offers you the chance to sleep through the night, especially after the second night of using the SleepHub®. Oxford Sciences has proven it to work well!
In addition, this package also includes COMO Shambhala spa therapy, which enhances sleep. Upon check-in, your room will be set up with the COMO Shambhala Sleep Balm, Pillow Mist, and Tempur® eye mask, which you can take home after your stay. At turn-down, you’ll also be provided complimentary chamomile tea with a pot and cup set-up to help you wind down for sleep. This new, exclusive package is now available on DayAway so you can book your chance to reset, unwind, and practice proper self-care.
Book Sleep Dreams: 3-day Itinerary
The 'Sleep Dreams' program at COMO Metropolitan Singapore offers a transformative 3-day itinerary designed to enhance sleep and wellness. Guests begin with a personalized hotel and spa tour, followed by mindfulness practices and SleepHub® technology to promote restful nights. Daily activities include morning yoga or Pilates, hyperbaric oxygen therapy for jet lag recovery, and signature contrast therapy sessions. Nutritious meals from the COMO Shambhala Kitchen complement the experience, while evenings focus on meditation, journaling, and cultivating healthy sleep routines. This curated stay combines science and holistic practices for deep rejuvenation.
✓ Stay in rooms with advanced sleep technology including SleepHub®
✓ High-performance fitness facilities and classes
✓ COMO Shambhala Kitchen menu - healthy wellness cuisine
✓ Wellness treatments including hyperbaric oxygen therapy and contrast therapy
White Noise Machines & Sleep Music Delta Waves
Struggle with too much noise when you’re heading to bed? Wearing earplugs can work well, but what works even better are white noise machines. These are designed to block out the other sounds that are around you, giving you a peaceful setting free from disruptions to finally rest. If you encounter high levels of environmental noise—especially in urban areas—a white noise machine can help you sleep better and get more of that much-needed deep sleep.
Listening to sleep music incorporating delta waves can also enhance your quality of rest. Studies have shown the power of delta binaural beats to help you fall asleep faster, wake up less overnight, and get a full night’s rest. Many even report feeling refreshed and satisfied with their rest after listening to delta waves before bed. It’s an easy form of sound therapy that you can easily access.
Many DayAway Products include sound bath therapy to help you feel refreshed and relaxed. Wellness Wednesday: Massage and Sound Bath consists of a 60-minute sound bath session that can help you feel rejuvenated. If you want a truly exclusive experience, book a Private Sound Therapy Session to have the sound bath session all to yourself without any other distractions. Alternatively, combine yoga and sound healing benefits with DayAway’s Holistic Harmony package. No matter what you choose, you’ll get to experience the benefits of sound therapy and how delta waves can enhance your quality of rest.
Smart Sleep Trackers to Monitor Sleep Patterns
For those who adore gadgets, smart sleep trackers are excellent tools to monitor your sleep patterns to see how you’re resting or if you struggle to get enough deep sleep. Two of the most well-known gadgets to grab are Fitbit and Oura Ring, both of which can give you some insights into your sleep cycle and where you need to make improvements. No matter which one you choose, you’re investing in more restful nights in your future, as well as numerous other features that these gadgets come with to give your overall health and wellness a boost.
Aromatherapy Diffusers
Everyone loves the smell of fresh lavender and chamomile throughout the home, but did you know these can help you sleep better, too? Using an aromatherapy diffuser and essential oils like lavender or chamomile—both of which are known for their sleep-inducing and relaxing properties—can set the mood as you’re preparing to get in bed. It’s the perfect way to wind down, relax, and settle in for the night while also enjoying some of the most comforting scents in the world. If lavender and chamomile aren’t your favourites, then try out some cedarwood or bergamot. These are fantastic for improving sleep quality and helping you fall asleep even faster.
Bedtime Yoga
When it comes to exercise, there’s nothing quite like yoga to put you in the proper mood for rest. Doing gentle stretching and poses like child’s pose or putting your legs up on the wall can relax the body and help you wind down. Even if you do some Tai Chi before bed, you can improve your sleep quality, how long you sleep, and the quality of your rest, too. Studies also show that nighttime yoga and Tai Chi can improve your emotional health, so numerous benefits await you once you make this part of your routine.
Blackout Curtains
Getting great sleep is all about creating the right environment for sleep. It doesn’t matter how much of a deep sleeper you are because if you’re exposed to light and noise, you will likely toss and turn at night. That’s because when you’re exposed to sunlight, your body won’t release melatonin, which is what helps us sleep at night. However, with blackout curtains, you can help your body stay aligned with your natural sleep-wake cycle. That means you’ll be more likely to get to bed easier, sleep more soundly, and wake up feeling fantastic.
Red Light Therapy
Red light therapy is all the rage right now, and rightfully so! As one of the least disruptive forms of light, people are beginning to see how much this light exposure can help us. Red light therapy is an excellent idea if you’re struggling with feeling awake in the morning, and it can also help with something called sleep inertia—a fancy way of explaining the grogginess we encounter in the morning from time to time. So, if you want to try red light therapy, install some red light bulbs or buy a red light therapy machine to use at night so you can wind down naturally and with the least amount of light exposure.
Temperature-Regulating Pillows and Bedding
Investing in temperature-regulating pillows and bedding might not be a bad idea for those who get hot or too cold at night. Cooling pillows are highly breathable and can reduce how hot you get at night. You can also purchase some temperature-regulating bedding for a luxurious sleep experience. Cotton is excellent for those who get too hot because it’s light and airy, but linen is also an extremely breathable fabric worth putting on your bed. The most important thing is to find what works for you, but with a proper set of pillows and bedding, you’ll say goodbye to sleepless nights and hello to adequate rest.
Weighted Blankets
Dealing with a lot of stress can limit sleep, but a weighted blanket can ease some of your worries. That’s because weighted blankets are known for calming your nervous system and reducing stress and anxiety. And the less stressed you feel, the more likely you will enjoy quality sleep. If you want to grab a weighted blanket, be sure to pick one that is the appropriate weight for your size. Whether you use it on the couch, in bed, or take it with you while you travel, consider it your trusted sleep companion for the best nights of sleep.
Journaling Before Bed to Clear Your Mind
Ever feel like your mind’s racing at a million kilometres an hour, and there’s just no stopping it before bed? Why not try some journaling? This activity might be one of the best to encourage relaxation. Just think of your journal as the place to lay out all of your honest thoughts. Writing these honest thoughts down can help you track your to-do lists, explore your feelings, and recognise negative behaviours, thoughts, or habits that might pop up. The more you journal, the less weight you’ll feel on your shoulders and, ultimately, the more you’ll feel ready for sleep.
Natural Sleep Supplements
The sleep gummy and vitamin market has seen groundbreaking innovations, with brands like Natrol® leading the charge. These advanced formulations now feature science-backed ingredients such as melatonin, L-theanine, and botanical extracts like chamomile and valerian root, offering enhanced efficacy and natural support for restful sleep. Natrol® Sleep+ Gummies combine melatonin with added benefits like immune-boosting elderberry or stress-reducing ashwagandha. Sirio, a pioneer in supplement manufacturing, has introduced melatonin-free sleep gummies formulated with alternative botanical blends to address consumer preferences. SpectraSpray offers a unique spray-based sleep solution enriched with natural ingredients, ensuring quick absorption and convenience. These innovations redefine holistic sleep support.
Brainwave-Enhancing Headbands
Brainwave-enhancing headbands, like Muse S, FocusCalm, and BrainBit, are transforming the way we improve sleep and relaxation. These innovative devices use EEG sensors to monitor brain activity in real time, delivering tailored feedback to optimize sleep patterns and promote deep rest. The Muse S offers specific programs for sleep enhancement, while FocusCalm combines neurofeedback with relaxation exercises to ease stress and prepare the mind for better sleep. BrainBit extends functionality to include meditation and focus, making it versatile for daily use. These headbands exemplify cutting-edge technology, offering non-invasive solutions for better health and improved sleep quality.
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