CNET's Sleep and Wellness Experts Share Their Weird and Unexpected Bedtime Hacks

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CNET's sleep and wellness experts have been testing sleep-related products, technology, trends and hacks for a long time. Whether it's mattresses, sleepy mocktails or wearing sleep socks or mouth tape to bed, we've pretty much tried it all. And if there's a new sleep trend circling online, you can bet we'll give it a go.

Our experts have discovered unique ways to improve their sleep quality -- and they might surprise you. From calming visualizations to toe spacers, here are some unexpected methods CNET’s sleep and wellness experts use to fall asleep.

Jessica Rendall, wellness writer

Breathing exercises are a great way to reduce stress and anxiety and promote relaxation. Jessica's method is simple -- she inhales deeply through her nose for about four seconds, then slowly exhales through her mouth.

This is similar to the popular 4-7-8 breathing technique developed by Dr. Andrew Weil. In this exercise, you inhale through your nose for a count of four, hold your breath for seven seconds and exhale through your mouth for eight seconds. It's a simple way to lessen your body's stress response to stimuli from the day and enter a more relaxed, sleepy state of mind.

Her second method of falling asleep involves visualizations. Specifically, Jessica imagines herself skiing, driving or flying. "After I first learned to ski as a kid, I found going to bed the night after skiing was fun because when I closed my eyes, my body and mind still felt like it was gliding down a hill or up a chair lift. I found this relaxing, so I leaned into it," she explains.

A woman in a pink sweater sits on a swing above some clouds.

When she has trouble falling asleep, Jessica pictures herself on a giant swing in the sky or skiing down a mountain because she finds those movements and headspace calming. "As a bonus, I like to think it's an exercise in imagination, too," she says.

Dillon Lopez, senior video producer

Having played sports his entire life, Dillon is no stranger to injuries, sore muscles or general aches and pains. "I often wake up in the middle of the night with aching feet and calves and I can't go back to sleep unless I crack my ankles and stretch out my legs," he explains. When Dillon saw an ad targeting people with this exact problem on social media, he ordered the product immediately to see if it would help him sleep better. The product in question? Toe spacers.

Rogue Fitness toe spacers are intended to improve foot mobility, realign the feet to their natural shape and reduce the risk of plantar fasciitis, bunions and blisters. As everything in our bodies is interconnected, the position of our toes and feet affects other joints, such as the ankles, knees, hips and back.

"I was skeptical at first, but since I've been wearing toe spacers to bed, I wake up fewer times throughout the night. I also can tell the difference when I get up in the morning because my feet, ankles and calves are not nearly as sore or achy," he says.

Anna Gragert, wellness editor

"Whenever I have trouble falling asleep, I visualize myself in a cottage in the middle of a peaceful forest. In the cottage, I perform relaxing tasks to help me prepare for bed. I'll take a warm bath, light a fire if it's cold or open the windows if it's hot, brew some homemade tea made with plants from my garden, put on my cozy PJs and get myself tucked into a luxurious bed. It always helps me relax and drift off," Anna explains.

To better immerse herself in the visualization headspace, Anna also listens to the sound of ocean waves at night on her phone by going to the "background sounds" function and picking the "ocean" option. Other relaxing noises to choose from include balanced or dark noise, rain and streams. "That feature is a lifesaver when I'm traveling," she adds.

Dillon Payne, director of video production

"When I can't sleep, I often untuck the sheets so my feet can stick out and breathe, but that's because I'm such a hot sleeper. Leave me in the Arctic Tundra and I'd still find a way to be too hot," Dillon P. says.

Sticking a foot or two out from under the covers can help you cool down fast if you overheat at night. Our hands and feet have a lot of skin but not much mass (and less hair for insulation), allowing the heat to evaporate faster, affecting your overall body temperature.

If you’re a hot sleeper like Dillon, consider trying bedding specifically designed to keep you cooler, such as cooling sheets, comforters or pillows.

Taylor Leamey, senior writer

We all know that listening to white noise and calming nature sounds can soothe us to sleep, but did you know that an action-filled audiobook of tragedy, suspense and drama could have the same effect? It's true, and Taylor is proof of this.

"I listen to "A Song of Ice and Fire" audiobooks to fall asleep at night. It knocks me out immediately," she says.

If you struggle to fall asleep and enjoy audiobooks, consider playing one read slowly and softly by someone with a calming voice. Like falling asleep in class listening to a remarkably soft-spoken or monotone professor, you might be surprised how quickly you'll drift off to dreamland.

If you want to listen to an audiobook at night without disturbing your partner, try a pair of sleep headphones. If you don't like earbuds, consider opting for sleep headphones that wrap around your head, such as the Hoomband Headband or the two-in-one Manta Sound Sleep Mask.

Giselle Castro-Sloboda, wellness and fitness writer

"Lately, I've been listening to my Oura Ring when it tells me it's time to go to bed. You can set it up to send notifications, but I shut that feature off. Instead, I check my stats during the day on the app, which tell me my ideal bedtime for that night. I find it helpful because I have noticed that if I go to bed later than the recommended time, I feel it," Giselle explains.

A screenshot featuring sleep stats on the Oura Ring app.

The Oura Ring is a wearable sleep tracker that monitors your vitals, health metrics and the time you spend in each sleep phase.

Giselle's bedroom is specifically configured for rest. With the AC on, blackout shades pulled down, an air purifier running and the Hatch white noise machine playing sounds, it's like a sleep oasis.

"I love the Hatch for sleep. I use it as a sound machine and as a night light. When my son Charlie is going through sleep regression and wakes up, I play lullabies, and he also benefits from the white noise," she says.

Read more: Oura Ring 4 Review

JD Christison, senior video producer

When JD has trouble falling asleep, he opts for a sensory deprivation approach by using earplugs and an eye mask. Blocking out light and noise -- especially if you are a light sleeper, live in a loud area or have a partner who snores -- is essential for ensuring deep, uninterrupted sleep.

"If I still can't sleep, I usually focus on slowing down my breathing. Five-second inhales and exhales usually put me right out," he explains. Adding a relaxing visualization component, JD also imagines a ship sailing slowly on gentle ocean waves while trying to match his breathing patterns to the movement of the waves underneath.

If the concept of slow-rolling ocean waves appeals to you, consider a noise machine that plays calming ocean wave sounds, download an app like Calm for relaxing audio or simply play a YouTube video -- preferably one with a dark or black screen.

Erica Devaney, editorial director

Erica's bedtime routine includes turning on the fan and AC and nestling into bed with a sleep mask on. "I've been wearing Amazon's LitBear Silk Sleep Mask, and I like it. It's adjustable and not too expensive," she says. Erica also takes magnesium, a natural mineral that can help calm and relax the body and mind.

Erica knows well the occasional tribulations of sharing a sleeping space with pets. "If my cats -- well, really just one cat -- wake me up from screaming in the middle of the night, I get up and lock him out of the room. I usually go back to sleep, but sometimes it takes a while," Erica explains.

Of course, sleeping with our fur babies has benefits, such as relieving stress and reducing anxiety; however, if your pet consistently disrupts your slumber, it might be time to banish them from the bedroom at night.

A woman sleeps in a bed with grey sheets and a tabby cat.

It's estimated that nearly two-thirds of owners share a bed with their cats. Because cats typically sleep off and on around 16 hours a day in short (cat) naps, they are not always in the mood to lie quietly on the bed for the entire 7-9 hours of sleep your body requires.

If this situation sounds familiar, learn more about the pros and cons of sleeping with your cats and ways to sleep well without kicking them out.

Caroline Igo, sleep editor

By now, you may have heard of the cognitive shuffle method. Recently gaining traction on TikTok, this is an easy mental exercise that can help promote sleep. Simply put, this practice disrupts normal thoughts that might cause stress or anxiety by focusing instead on random words, phrases or images.

"When I wake up in the middle of the night and can't sleep, it's usually due to my mind racing about my upcoming to-do list. I like to use the cognitive shuffle method to calm down my nervous thoughts. It quiets my brain and quite literally distracts it from the outside noise of my anxiety," Caroline explains.

If you feel the weight of your never-ending to-do list bogging down your brain at night, try the cognitive shuffle method. It just might be the life hack you need to relax and release those negative or stressful thoughts.

Owen Poole, senior video producer

Owen's sleep hacks revolve around reading and room lighting. To help him fall asleep faster, he reads for 15-20 minutes each night, right before bed. The genre of choice is typically dense nonfiction about history, politics or culture -- something to tire out his brain.

"I'm very aware of the nighttime lighting. I do have a bedside lamp that I use while reading, but one thing I was mindful of is making sure the light bulb's color temperature is very warm. I also do the phone and laptop screen color shift around 8 p.m. if I happen to use them at night," he explains.

Owen also never turns on any lights if he wakes up in the middle of the night. "If I get up to go to the bathroom or something and turn on the lights, it takes me much longer to fall back to sleep. I keep a tiny outlet nightlight in the bathroom to help me see, but it's so small it doesn't impact my circadian rhythm," he says.

Nasha Addarich Martinez, managing editor

Like Jessica, Nasha also practices visualization techniques to help her fall asleep, though the specific scenario she plays in her mind may not be what you'd expect.

"When I wake up in the middle of the night and want to go back to sleep, I envision myself falling down a rabbit hole -- similar to Alice in Wonderland. The farther I fall, the darker it gets. In my mind, it's like I'm "falling" into deep sleep," Nasha explains.

Alice in Wonderland falling down the rabbit hole

Visualization is a powerful tool for unwinding. Finding imagery that works for you may take some time. You may try a symbolic visualization such as Nasha's help signal to your brain and body that it's time for sleep or picture a place where you feel deeply relaxed and at peace. Try fully immersing yourself in the scene, focusing on as many sensory details as possible surrounding you: temperature, sounds, smells, sights and so on.

You may also consider listening to relaxing sounds or trying guided meditation. Closing your eyes and mentally following along as you listen to instructions on what to visualize can be a great way to release anxious or stressful thoughts and reach a calmer state of mind.

Wes Ott, senior video producer

Wes likes to fall asleep to the soothing sounds of white noise, whether it's a fan in the summer or the heater in the winter. "I've also found that reading before bed helps. I don't stick to one particular genre -- I'm all over the place, but I always find myself quickly drifting off to sleep when reading at night," he explains.

Wes no longer relies on his phone or a traditional alarm clock to wake up in the morning. Instead, he uses the Casper Glow Light. It gradually brightens, filling the room with a soft light for a gentler, more peaceful way to wake up and start the day. This light can also be used to unwind and relax in the bedroom as you prepare for bed at night, as the warm glow softly cues your mind that it's time to sleep.

Read more: The 6 Best White Noise Machines

Aly Lopez, sleep writer

My partner and I have a television in the bedroom but not for watching movies or shows. We hung it up solely to play those cozy 8-hour-long YouTube scenes at night. The relaxing scenarios I prefer involve a cabin in the woods with gentle rainfall, thunder and a crackling fire, which lulls me right to sleep.

When I wake up in the middle of the night -- and it's when, not if -- I try to keep my eyes closed and immerse myself back into whatever I was dreaming about (unless it was a nightmare, of course). If that doesn't work, I practice a little reverse psychology on myself. When lying in bed wide awake at night and feeling frustrated about not being in dreamland, I tell myself I need to get up and be productive rather than wasting time lazing about. I'm usually too tired to actually do that, and it seems to trick my brain into falling back asleep.

Jon Gomez, video producer

Most sleep advice you read online involves limiting screen time before bed, whether from your phone, laptop or television. Studies show that the light from the screens can disrupt the release of melatonin, which your body needs to fall asleep. Health experts typically recommend turning off electronic devices at least an hour before going to bed.

However, sleep is not a one-size-fits-all concept; what works for one person will not always work for the next. For instance, Jon's approach to relaxing at bedtime involves watching a television show on the iPad beside him in bed.

"I usually have one of three shows playing on my iPad: Family Guy, George Lopez or The Fresh Prince of Bel-Air. It always helps me fall asleep," Jon explains.

Most people have a "comfort" movie or TV show and having it on at night can help them relax and unwind. If this sounds familiar, don't worry -- you're definitely not alone, and there's no shame in it. If it sounds like something you want to try, check out the 30 best Netflix shows to fall asleep to.

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