I have tried a bunch of things over the years to improve my sleep and most of it feels like a temporary fix. Now I even hear people talk about taking certain supplements to improve it, like magnesium.
Curious what people here have bought that actually held up over time and made a real difference? Especially things that did not just feel good for a week and then fade away slowly.
What is something you bought to fix sleep that actually worked long term?
byu/Binoza inFrugal
Posted by Binoza
38 Comments
Sleep mask honestly helped me a lot
blackout curtains were a game changer for me. got some thick ones from costco like 3 years ago and still use them every night. used to wake up constantly from streetlights and car headlights but now i sleep like a rock
the magnesium thing is real too btw – i take it before bed and it definitely helps me wind down after those late gaming sessions
CPAP.
Chamomile tea.
Manta Sleep Mask. Never had I actually slept with a comfortable mask that does total black out
A heavy sleep mask that fit well and blocked out all light, a pillow for my legs, and a good workout routine throughout the day. I would hesitate to go the supplements route before talking to a doctor and getting blood work done. If you have insomnia then you might need an actual prescription, or maybe you have apnea which needs a sleep study to get a breathing machine.
You claim to have done everything, but what exactly do you mean by that?
Not sure if this helps but I used to be mocked for using a sleep mask as a teen, so I always thought I’d grow out of it. As an adult, I went all-in on the sleeping mask, bought a simple + thick one, and have been loving it ever since. That and having a fan, maybe a melatonin gummy here and there, help me a lot!
Magnesium helps but AFAIK needs to be bisglycinate since it’s best absorbed, I used to use effervescent tablets and the glycinate pills are so much better
Sleep mask and a small cheap bluetooth speaker with an SD card that has white noise (rain, watwrfall, etc) on an endless loop
Only thing that ever helped me was prescription sleep meds. I get them for free with my insurance, so I’d say that’s pretty frugal
A divorce
THC
Working out to the point of physical exhaustion. Sleep like a baby
Magnesium powder. Works GREAT.
Have you tried sleeping with a teddy? It’s helped my wife a ton.
Estrogen if you are an older woman. Trazodone, magnesium, CBD, weed, generic unisom (but it will stop working over time so try to use as directed). Sleep mask, ear plugs, cool room, keep the same sleep schedule every day, exercise.
I need white noise, so having a fan I can run helps me a lot. Blackout curtains. Good pillows and bedding are a game changer! Especially if you sleep hot, there’s lots of cooling bedding now. I use the auto DND feature on my phone so limited notifications after 7pm. We also don’t watch TV in bed unless one of us is sick, in which case the other partner uses the couch.
I’m curious if you’re a nighttime thinker? Some people can’t stop their thoughts, and I’ve heard writing things down before bed so you know you’ll remember the next day can be helpful. Meditation or apps like Calm can help. I’ve used different white noise, like wave sounds. Sleepy Time tea and/or a glass of milk help me too.
HRT
The Rainyday antiques sleepcast in the headspace app puts me to sleep in under 15 minutes.
i bought every discworld audiobook and play one of them for 30′ to fall asleep, they cut my doze off time from 30+ to about 15′. It’s been the best hack for me and I’ve been using it for 10 years now. since updated to the newer audiobooks which are great
Calm subscription. It’s been 6 years and I still don’t know the end of The Velveteen Rabbit. Anna Acton’s voice just makes me sleep.
weed gummies
My girlfriend really likes her shredded memory foam pillow. She got a Kozi pillow and really loves it. Can’t sleep without it anymore.
Getting a sleep study and a CPAP machine changed my life. I also take Magnesium and L-Theanine at night. Maybe it doesn’t exactly qualify as frugal, but getting proper sleep is worth almost any amount. Also- the Sleep With Me podcast.
There is go g to be a lot of “things” here but first is ensuring your as healthy mentally and physically as possible so your adrenaline and cortisol are actually low enough to sleep well. If you’re too stressed no number of sound machines or black out currents will fix it.
Melatonin
CPAP machine.
Does trazodone count?
Ear plugs
Humidifier. Air in SoCal can be too dry and I keep waking up coughing.
Trazodone
I’ve found that black out curtains and a sleep mask helps me. Magnesium has helped a little bit, but I can’t say with certainty that it helped a ton.
It’s possible you have apnea. The only real fix is a sleep test and sleep apnea machine that fits your results.
If you’re borderline you might be able to make do with just one of those mouth guards that holds your jaw open and slightly forward, but like. . . Especially if you have insurance just do it right. I know people who have said it’s life changing.
A light therapy lamp. Fixed my broken circadian rhythm, went from falling asleep at 4-11am and waking up at 2-5pm to now falling asleep at 2am and waking at 9am. Not perfect but it’s so much better than it was… Best $30 I’ve ever spent.
Exercise too, even a 30 min walk every day helps a ton for me
I’m a side sleeper and I bought this weird expensive pillow for side sleeping. Omg the pain in my back was worse for two days and then ended. I took a vacation and it came right back. Three days at home and it’s gone. I’m considering bringing the damn thing in my suitcase.
A better mattress.
Anxiety meds.
Magnesium glycinate