Getting a good night's sleep is at the top of everyone's wish list, and the market (and my social media feed) is saturated with dozens of products claiming to help you sleep better than you ever have before. Some boast techy designs to unlock your maximum sleep quality, while others rely on a secret mystery ingredient that's the "key" to better sleep. I've covered many sleep products as a sleep editor, and I've always wondered: are these tools actually effective, or just another gimmick?
I connected with to five sleep experts for their perspectives on buzzy sleep product trends: Jade Wu, Ph.D., board-certified sleep psychologist, speaker, and author; Dr. Alex Dimitriu, founder of Menlo Park Psychiatry and Sleep Medicine; Eric Zhou, Ph.D., faculty member of the division of sleep medicine and associate professor at Harvard Medical School; Joseph Dzierzewski, PhD, senior vice president of research and scientific affairs at the National Sleep Foundation; and Lauri Leadley, founder and president of Valley Sleep Center. I got their perspective on popular sleep trends like vagus nerve stimulators, sleep headbands, sleep supplements, and weighted blankets. While I learned that many trendy sleep products are backed by science, I was shocked to discover just how many aren't recommended by the experts. Below, I break down what's proven to help you get a better night's sleep and what you should skip.
Vagus nerve stimulators
How it's supposed to work: Sends electric pulses to the vagus nerve to promote relaxation for deeper sleep.
Does it actually work? Sort of
What the experts say:
According to Wu, Dimitriu, and Dzierzewski, the evidence supporting vagus nerve stimulators (VNS) is very limited. Most studies are conducted on people with pre-existing health conditions, like epilepsy, with mixed results. "Fewer studies (only about 6) have examined VNS for non-epileptic patients with insomnia," Wu said. "They have found VNS to be helpful for decreasing insomnia symptoms, but the quality of the evidence is considered "low" to "very low," which means there's just not enough consistent data collected in a reliable way to feel confident about these findings." The fact that there's no standard design for vagus nerve stimulators — some are ear-based, while others are handheld — further limits the studies.
For the average adult, there's no evidence that vagus nerve stimulation helps with sleep, and benefits are most likely chalked up to the relaxation ritual, according to Dzierzewski. All the experts agreed that vagus nerve stimulators aren't necessary for better sleep, though they may have some benefit for people with anxiety. "I've seen this work very well for military veterans who experience high levels of chronic stress and anxiety," Wu said. Still, Dimitriu said that therapy and medication are more effective treatments if you're experiencing poor sleep due to anxiety.
What are your alternatives?
To get similar anti-anxiety effects, Wu and Dzierzewski recommend relaxation techniques like mindful meditation or diaphragm breathing. For chronic stress, anxiety, or insomnia, Dimitriu suggests speaking to your doctor about therapy or medication. Dzierzewski also said that the best way to negate pre-sleep arousal — meaning high levels of anxiety before bed — is to practice better sleep hygiene, including consistent sleep-wake times and reducing exposure to light before bedtime.
Sleep earbuds
How it's supposed to work: Sit directly in your ear to block noise, play soothing sounds, and act as an alarm clock.
Does it actually work? Yes
What the experts say:
The use of sleep earbuds is widely supported by evidence that white noise and sound masking are effective at promoting better sleep. "The evidence that sleep earbuds may improve sleep is indirect but reasonably well‑supported," Dzierzewski said. "Lots of research shows that steady, consistent sound, such as white noise or pink noise, can reduce sleep disruptions by masking sudden environmental noise." There's limited research on the sleep earbuds themselves, so there could still be cons like ear irritation or discomfort, but the idea behind them is supported by science.
Leadley personally uses Ozlo sleep earbuds and reports that they've improved her sleep quality. She especially appreciates the alarm feature, which plays the alarm directly in your ear, as a sort of silent alarm clock that won't disturb a partner. "This is a plus because for over a decade, I've kept my phone in the bathroom at night to minimize disruptions from notifications and alerts. So having the alarm wake me gently, directly into my ear, is amazing."
For sound-dampening and sound-masking, both regular earplugs and white noise machines are also effective and much more affordable.
What we've tested:
The Soundcore Sleep A30 Special earbuds are ergonomically designed for a good night’s sleep, boasting optional active noise cancellation and up to 45 hours of battery life.
BedPhones sit on top of your ear, rather than inside, bringing a unique approach to sleep listening.
Mouth tape
How it's supposed to work: Keeps the mouth shut to stop snoring, prevent mouth breathing, and promote deeper sleep.
Does it actually work? No
What the experts say:
Out of all the products I asked about, mouth tape was by far the least supported by evidence. While people use mouth tape to stop mouth breathing for deeper sleep or as part of the bizarre TikTok sleep ritual to supposedly define jaw structure, there's currently no evidence that it has any benefit for the average person. Zhou pointed me toward a study that found, there's limited evidence you'll get many of the more bold benefits it touts.
Zhou and Dimitriu agreed that, for some people with obstructive sleep apnea, promoting nasal breathing could reduce snoring, though current studies are limited. Still, Dimitriu noted that it may even worsen breathing for some people with sleep apnea or nasal congestion.
What are your alternatives?
If you're experiencing snoring or excessive mouth breathing, Dimitriu said to speak to your doctor about an evaluation for sleep apnea, or consider positional therapy with an adjustable bed or a wedge pillow.
Sunrise alarm clocks
How it's supposed to work: Wakes you up with a gentle, gradual display of warm light that simulates a sunrise.
Does it actually work? Yes
What the experts say:
Subjectively, the Reviews team loves sunrise alarm clocks for their soothing warm light, and our testers have reported feeling refreshed while using them, so we're glad to see that our experience is backed by the experts. Dimitriu said that morning light at 300 lux — a standard level of illumination — can improve morning alertness, sleep quality, and sleep inertia (the feeling of being sleepy after waking up). Plus, the light can help late risers wake up a bit earlier.
Interestingly enough, Wu, who has consulted with Hatch, said that any type of light is helpful for adjusting to waking up earlier. "Research studies have found that occasional flashes of very bright light in the room starting 15-30 minutes before the alarm could shift a person's circadian timing without fully waking them," she said. "A gradual sunrise is just a bit nicer and more marketable than flashes of intense light."
Leadley loves sunrise alarm clocks, especially those with an "OK to Wake" indicator for sleep training kids. "My young grandson has one, and he's being taught to stay in bed until the green light comes on," Leadley said. "He reads and keeps himself busy until it's "OK" to get up. This helps mom and dad, too, who don't necessarily want to be awake on a Sunday at 5 am."
What we've tested:
Night owls and early birds alike will love the soothing alarm clock alternative of this simulated sunrise and sunset. Though there's no app (which is good because it's one less device before bedtime), the SmartSleep's manual controls are simple to use and allow some customization.
The Hatch Restore 3 now features phone-free controls and enhanced sound quality, offering you even more ways to personalize your sleep routine with over 50 sounds and 18 light colors, while minimizing screen time for a better night’s rest.
Sleep headbands
How it's supposed to work: Sends electrical pulses to your brain to keep you asleep.
Does it actually work? Unproven
What the experts say?
Sleep headbands, wearable devices designed to monitor brain activity and send pulses to keep you asleep, are the latest in sleep technology, but the evidence to prove they actually work is almost nonexistent. According to Dimitriu and Wu, the current data is small-scale and industry-sponsored, meaning the studies aren't peer-reviewed. And in the few studies conducted, the results are underwhelming at best.
But the research could always improve in the future. "I'm not saying that it definitely doesn't work," Wu said. "It's not total snake oil, and there is some theoretical underpinning that could be worth further experimentation. I would not recommend spending money on this until there's much more and better quality data."
What are your alternatives?
If you're struggling with waking up in the middle of the night, Dimitriu recommends speaking to your doctor about insomnia treatment, like stimulus control — associating your bedroom with sleep and sex only — and therapy.
Bed cooling systems
How it's supposed to work: Maintains a consistent temperature in your bed.
Does it actually work? Yes
What the experts say?
There's currently limited data about the efficacy of bed cooling systems themselves, but a cooler sleeping environment is helpful for sleep quality. "There is a solid physiological foundation showing that body and bedroom temperature can influence sleep, and being too warm at night is a documented cause of sleep disruption," Dzierzewski said. "Some studies suggest that cooling mattress pads or temperature‑controlled bedding can improve comfort and reduce nighttime awakenings." Most studies on bed cooling systems are industry-funded, which could skew the results.
Maintaining a comfortable temperature is key to a good night's sleep, especially if you're a hot sleeper. To be clear, though, there are certainly many cheaper alternatives to keep your bedroom cool, like cooling bedding, breathable sleepwear, or an electric fan. Dimitriu said keeping your bedroom around 65 degrees is an excellent alternative.
What we've tested:
As the undisputed best overall bed cooling system, Eight Sleep offers advanced sleep tracking, thermoregulation, and features like a vibrating alarm clock, but it requires an ongoing subscription to unlock all its best features.
Instead of water-based tubes and pumps, the Bedjet 3 controls your bed's surface temperature via a fan system that blows cool air under the sheets.
Red light therapy
How it's supposed to work: Simulates a sunset to support natural circadian rhythms to help you fall asleep and stay asleep.
Does it actually work? Sort of
What the experts say:
The verdict on red light therapy devices for sleep was mixed. Red light is better for you than blue light because it doesn't negatively affect melatonin production as blue light does. "Red light has minimal impact on melatonin production, meaning it does not meaningfully shift circadian timing or suppress melatonin the way blue or bright white light does," Dzierzewski said. "In this sense, red light therapy is likely less harmful to sleep than other wavelengths, but not beneficial in the truest sense." Wu also noted that some research has found that red light exposure in the evening even increases anxiety.
Some people might find red light devices calming, though, and Leadley is a fan of them for deeper relaxation. "If people feel calmer using them, it may be due to the relaxing environment they create," Dzierzewski said.
What are your alternatives?
To support circadian rhythms, Dzierzewski says to dim the light in the evenings, stick to a consistent sleep-wake schedule and wind-down routine, and get into bright light in the morning.
Sleep supplements
How it's supposed to work: Uses natural ingredients and supplements like magnesium or melatonin to fall asleep quickly and stay asleep.
Does it actually work? Sort of
What the experts say:
When it comes to sleep supplements, the motto is: the simpler, the better. "There is potential that some supplements, including melatonin, could be helpful at improving sleep quality," Zhou said. Dimitriu agreed that the use of both melatonin and magnesium is supported by a few studies.
But studying sleep supplements is tricky, since vitamins and supplements are not regulated by the FDA. While studies do support the use of melatonin and magnesium, the findings should be viewed with caution. "Many of these trials are not randomized controlled trials, so the placebo effect likely plays a role," Zhou said. "In addition, there is very little data on what the optimal dosage is for many supplements."
Dimitriu said to avoid proprietary blends, i.e., "especially formulated cocktails of supplements which claim to work better than other products." Supplements that boast a secret ingredient or magical results are little more than marketing ploys with no actual evidence of efficacy.
What are your alternatives?
Instead of proprietary blends, Dimitriu recommends pure melatonin or magnesium, but keep in mind that results may vary from person to person.
Weighted blankets
How it's supposed to work: Provide gentle pressure to promote deep sleep and relaxation.
Does it actually work? Yes
What the experts say:
Both Zhou and Dimitriu said that weighted blankets could actually improve sleep quality and reduce anxiety, according to a study conducted in Sweden. It found that when using a heavy blanket, people with insomnia reported a significant decrease in symptoms, whereas those using a light blanket reported no difference. The experimental group also experienced lowered anxiety and depression.
Like many sleep products, the benefits could very well be due to the placebo effect. "It is important to note that there is a very real placebo effect for insomnia symptoms," Zhou writes for Harvard Health. "This means that if you are someone who believes a weighted blanket could have a positive effect on your sleep tonight…well, it's quite possible that it will."
Although the Swedish study is persuasive, further research on weighted blankets is still needed. And, for chronic stress, anxiety, or depression, talk to your doctor about therapy and medication.
What we've tested:
The cocoon-like, knit-woven Bearaby Cotton Weighted Blanket keeps you cozy yet cool as you lounge on the couch. It's entirely machine-washable, and it's one of the heaviest blankets we tested.
The Baloo Weighted Comforter is cool and comfortable. It's Oeko-Tex certified, carbon neutral, and backed by a lifetime warranty.
The bottom line
There are hundreds of products claiming to help you sleep better, but many lack scientific evidence to back up their claims. "The best way for people to pick among potential products is to look for trusted third‑party reviews or marks, unbiased studies, and evidence that goes beyond personal testimonials," Dzierzewski said. "When the science is strong, it likely shows up across multiple independent sources, not just in a product's promotional materials."
Most of the time, sleep problems can be improved with better sleep hygiene. "As much as I love biometrics and sleep hacking, I really wish to convey the very high proven efficacy of things that your grandmother has likely told you," Dimitriu said. "I still think (and see in my office) that most devices can't hold a match to good old sleep hygiene." And if changes like consistent sleep and wake times and being active during the day don't work, it might be time to talk to your doctor.
What the experts say could give you better sleep:
- Sleep ear buds
- Bed cooling systems
- Sunrise alarm clocks
- Weighted blankets
- Sleep supplements like melatonin or magnesium
What the experts say probably won't give you better sleep:
- Vagus nerve stimulators
- Red light therapy devices
- Sleep headbands
- Mouth tape
- Proprietary sleep supplement blends
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Disclosure: Written and researched by the Insider Reviews team. We highlight products and services you might find interesting. If you buy them, we may get a small share of the revenue from the sale from our partners. We may receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising team. We welcome your feedback. Email us at reviews@jkmperu.com.
