Some Technology Can Hurt Your Sleep Habits, Some Can Help—heres What To Know

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Do you wake up tired after the alarm clock rings? If you're struggling to get a good night's sleep, the technology you're using may be to blame. Studies show that an hour and a half of technology use can dampen melatonin levels, which can keep you up at night while you're trying to sleep.

The main types of technologies that lower melatonin levels are interactive technologies like scrolling the phone or playing video games, not passive technologies like listening to music. The same research shows that lots of bright light, including the light from your bedroom lamp, can disrupt your sleep.

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That said, not all technology is created equal, as some devices are really designed to help you upgrade your Z. Transform your sleep for the better this week with our list of gadgets and gizmos that will help you get a full eight hours of sleep.

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1. Application lock

Before you take advantage of all the helpful sleep aids, you need to address the technology in your life that is making it difficult for you to fall asleep. Tips: We're talking about using your phone. It's time to take it off. With AppBlock you can block various apps on your smartphone at any time. With it, you can create many times before bedtime where you are not aimlessly scrolling through your phone at night.

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2. Charge your Fitbit 5

Although fitness trackers are best known for tracking physical activity, they also offer handy sleep trackers, which are important for monitoring your sleep patterns. The Fitbit Charge 5 is the best fitness tracker we've tested for its ease of use, convenience, and detailed health data.

$126 at Amazon

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3. Portable air conditioner

According to the Sleep Foundation, the best temperature for restful sleep is between 60 and 67 degrees Fahrenheit. If you find your bedroom is too hot for a comfortable night's sleep, a portable air conditioner is an easy solution. We recommend the Whynter Elite ARC-122DS, our most popular portable air conditioner, for its cooling performance and value.

$379 from Amazon

4. Electric blanket

If you're on the other end of the spectrum and find your room too cold, an electric blanket can help you achieve the ideal temperature. Of the electric blankets we tested, we liked the Sunbeam Velvet Plush Cozy Feet Electric Blanket. As the name suggests, it comes with a toe cap to keep your feet warm. They also have constant warmth and soft material.

$130 from Amazon

5. Engine noise

While silence has traditionally been associated with a good night's sleep, many choose to sleep with white noise to drown out other disruptive noises. Sound + Sleep Adaptive Sound is the best white noise engine we've tested thanks to its self-adaptive settings and its ability to completely block out competitor noise.

$90 from Amazon

6. Wake up light

Going to bed is fine, but what about getting up? The sunrise alarm clock is designed to relax you in the morning by simulating the glow of a sunrise. With comprehensive brightness settings, realistic sunrise and sunset cycles, and intuitive controls, the Philips SmartSleep wake-up light is the best choice money can buy.

$109 at Amazon

7. Intelligent light

A great way to update your home and improve your sleep in one fell swoop is with Philips Hue lighting. Hue is a smart lighting system that lets you set up a routine to change your lights to a warmer color at night, among many other cool features. This can help your body fall asleep more easily while reminding you that it's time to wind down for the day.

$199 at Amazon

8. Smart speaker

Smart speakers integrate your Philips Hue with the rest of the smart home ecosystem so you can easily control your lights. Using your voice to control electronic devices instead of getting up to use them can help you relax and get going faster. The best smart speaker we tested was the Bose Home Speaker 300, thanks to its Bluetooth functionality, physical buttons, and support for Alexa and Google Assistant.

$299 from Amazon

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9. Meditation tool

Meditation is another potential tool in your arsenal of bedtime routines to help you sleep better. Morphée is a meditation tool that guides you through different mindfulness exercises before bed. It also plays nature sounds to enhance relaxation before bed.

$100 from Amazon

10. Eye massage

A gentle eye massage with pressure and warmth is the perfect relaxation after a hard day. Renpho's Eye Massager is a game changer for reviewer Amina Khan, who also finds it particularly helpful for migraines and dry eyes. In addition, this massager is equipped with Bluetooth, so you can play relaxing tunes while you relax.

$70 from Amazon

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This article originally appeared on Review: Sleep Technology: How to Sleep Better With This Product