I'm a Sleep Expert. These Are the Top 5 Things I Need on My Nightstand for Quality Sleep

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What's the first thing that comes to mind when you think about sleep? Probably your bed, right? While your bed, pillows and bedding are the basis of sleep, there's an unsung hero you might not even notice: Your nightstand.

Your nightstand holds all of your essentials, from your glasses to a cup of water or an alarm clock. It ensures we have what we need to sleep and wake up refreshed. But what should you make sure is on your nightstand for quality sleep?

Read on to learn the five most important things I need on my nightstand to sleep well as a sleep expert and some other essentials that can help different types of sleepers.

Also, see all the weird ways CNET's Sleep experts fall asleep and which viral sleep hacks actually work.

5 things that are on my nightstand as a sleep expert

Water

My first nightstand essential has nothing to do with sleep. Water at night is non-negotiable for me. No one wants to hop out of bed at night when dry mouth hits or your seasonal allergies irritate your throat. Having my water bottle on my nightstand saves me from having to disturb my sleep.

Not only that, but drinking water when you first wake up has been found to have health benefits. Not only does it hydrate you, but it can boost your mood, help your skin and aid cardiovascular function.

However, it's important to watch how much you're drinking before bed because you don't want to compromise your sleep quality with nocturia.

Earplugs or headphones

If you live somewhere with a lot of night noise or are a light sleeper often woken up by a partner, consider using earplugs at night. They're a low-cost way to ensure loud noises don't jerk you from sleep.

Alternatively, you can use headphones for sleep to lull yourself into a relaxed state. Our best overall choice is the Google Pixel Buds Pro

I recommend avoiding your screens about 45 minutes before better so you don't sabotage how much melatonin is released. Listening to music at night is an excellent alternative to watching TV and exposing yourself to blue light. It is also an effective way to distract yourself from negative feelings, drop your cortisol levels and boost your oxytocin levels.

Your headphones don't just have to be for music. You can choose podcasts or noises for sleep. Or use my personal hack of listening to audiobooks. Trust me, it will knock you out quickly.

Young girl lying in bed with headphones on.

A good book (or a few)

Reading as a part of your wind-down routine for sleep is my ultimate sleep advice. It's an easy way to distract yourself from daily thoughts and relax enough to drift off to sleep. Studies have suggested that reading can help you stay asleep longer at night and improve your sleep quality.

I read every night before bed, and it does wonders for how quickly I fall asleep at night. I'm a mood reader, meaning I have a literal stack on my nightstand at any given time. In the stack is my main interest, an ongoing read that I pick up when the mood strikes and then a book I know that will knock me out.

You don't have to keep a stack like I do, though this is one of my top nightstand essentials if you're a reader. You might prefer to opt for an e-reader.

Moisturizers

Moisturizers are also a fan-favorite nightstand essential, especially as the temperature dips. Whether it be a lavender sleep lotion or normal lotion to ensure your skin is hydrated, it's a way for many people to stay comfortable.

I also tend to keep some sort of lip balm like Vaseline on my nightstand, especially during allergy season when my lips can get dry and irritated.

Air purifier

This one isn't technically on my nightstand, but I have an air purifier in my bedroom. I have year-round allergies, so minimizing triggers is an absolute must for me to get any type of restful sleep. My air purifier also functions as a white noise machine when it kicks on.

I have a Levoit air purifier, and it has significantly helped my nighttime allergy symptoms. I also love its nighttime mode, which dims the display lights.

Other nightstand essentials that will help you sleep better

Alarm clock

There are generally two schools of thought when it comes to alarm clocks: Have it on your nightstand or across the room so you have to get out of bed to silence it.

I use my phone for my alarm clock and keep it on my nightstand, though many people prefer a traditional alarm clock. Sunrise alarm clocks are becoming increasingly popular because they offer a peaceful waking experience rather than the loud jolt that jerks you awake. Our top pick for sunrise alarm clocks is the Hatch Restore 2.

Journal

Anxiety and stress can have significant negative impacts on your ability to sleep at night. Racing thoughts can make it hard to relax enough to fall asleep at night, and physical anxiety symptoms are biologically programmed to keep you awake. It all comes down to the stress hormone cortisol, released by the autonomic nervous system when you're feeling anxious.

If you struggle with clearing your mind before bed, journaling is a simple way to combat it. It gives you space to vent and express your worries, make a to-do list or reflect on the day. They can be long or short entries, whatever helps you unload your thoughts onto paper so you can ease yourself into restful sleep.

Eye mask

I'm not one of those people who need to complete sensory deprivation to fall asleep at night. For that, I consider myself extremely lucky. If you're sensitive to light, this one's for you.

Eye masks are a simple way to make sure your sleep isn't interrupted by light. They also serve as a way to keep your focus on falling asleep because they minimize distractions. Eye masks have also been found to help you fall asleep faster and improve your sleep quality, memory and alertness the following day. Our favorite is the Drowsy Sleep Mask.

Woman sleeping while wearing an eye mask.

Sleep supplements

Whether you use CBD gummies, GABA, melatonin or other natural sleep aids, sleep supplements are another nightstand essential for many of us.

One of the most popular sleep supplements is artificial melatonin. Melatonin is a naturally occurring hormone that helps regulate our circadian rhythm, which is aligned with the sun. Our brain suppresses melatonin production to keep us alert when the sun is up. When the sun goes down, the brain releases melatonin to help us go to sleep.

This is how the process is supposed to work, but artificial lighting and blue light from phones and computers can throw things off. Melatonin supplements mimic this natural process and can help you fall asleep at night. Supplements can come in many forms, from capsules, gummies, liquids to dermal patches. I recently used the Sleep Plz patches from Fleur Marche and was surprised by how well they worked.

Essential oil diffuser

Aromatherapy is a powerful tool for relieving stress and boosting sleep. For many people, it's an essential part of their nightly routine. While some people drop essential oils directly on their skin, others may prefer to put them into a diffuser to disperse them throughout their sleep space.

As a sleep expert, I think these things are worth being on your nightstand to aid your sleep. However, you may choose entirely different things. Whatever helps you sleep better at night.

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