The single biggest upgrade for most bedrooms. Aim for 100% blackout — even thin slits of streetlight cut your melatonin.

Cheaper than curtains, travels with you. Contoured ones don't press on eyelashes.

A constant sound floor stops random noises from yanking you out of deep sleep.

Boring, effective. The light-snore solution your partner deserves.

Gradually brightening light pulls you out of light sleep instead of jolting you out of deep sleep. Game-changing for winter mornings.

Wakes you in a 30-min window when you're already in light sleep. Significantly nicer than a fixed alarm.

Probably the most-recommended sleep supplement. Glycinate is the form that doesn't cause digestive issues.

Most over-the-counter doses are 5-10x too high. Low dose, taken 3-4 hours before bed, is the way.

10% of body weight is the standard. The pressure simulates being held, which downshifts your nervous system.

If you sleep hot, this beats arguing with a thermostat. Your body needs to drop a couple degrees to fall asleep.

Real ones with orange-tinted lenses, not the clear 'productivity' ones. Wear after sunset, not all day.

Dim and shift to 2700K or warmer after sundown. Your circadian rhythm doesn't know cool white from daylight.