From the old classics to some quirkier new trends, L360’s resident insomniac Katie Sipp-Hurley tested nine sleep hacks to find out what really works.
After more than 15 years of struggling with sleep, I’ve — understandably — become jaded by the endless stream of sleep solutions that rarely deliver. I’ve tried them all and am frankly so bored of the barrage of suggestions that usually follow me mentioning insomnia that I no longer raise the subject.
Like many in my shoes, I suspect my sleep issues are rooted in something deeper than any ‘miracle’ product can resolve. A stealthy cocktail of racing thoughts, anxiety and stress; it often feels like only a drastic lifestyle change could begin to scratch the surface.
That being said, while I’ve become somewhat cynical, I’m not entirely without hope. So, for my fellow mild but persistent insomniacs, I’ve put some common sleep hacks and products — and some not so common — to the test to see if any are worth your while.
Viral TikTok lettuce water hack
Apparently, a doctor called Korina Burkhard said drinking hot water with lettuce before bed will help you fall asleep faster because of the ‘sedative properties’ found in the vegetable. The result: TikTokers all over the world drinking hot lettuce water before bed and claiming it sent them to sleep in 20 minutes.
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The perfect example of how unruly wellness trends have become, I had to try this, purely for its ridiculousness. As my housemates looked on in horror, I discovered hot lettuce water tastes almost exactly how you’d expect it to — like hot water with lettuce in it.
Mild, planty and strangely thick (shudder), it wasn’t the most pleasant way to finish the day. And no, drinking hot lettuce water before bed didn’t help me fall asleep faster, but it was definitely an exercise in resilience.
HotPod Yoga Sleep Sessions
The favourite sleep hack I tried, HotPod Yoga offered something refreshingly new and different. Instead of incorporating another product into my night-time routine, this approach required me to actively change my habits and challenge myself to rethink my perspective on rest and sleep.
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Far from the intense and often uncomfortable heat of standard hot yoga, HotPod Yoga sleep sessions are set in a gently heated pod, warm enough to rosy your cheeks, but not enough to induce a sweat. Guided by a friendly teacher, this yoga-lite session is designed to open up your body and release tension. There are moments of slight discomfort — stretching muscles that aren’t used to it — but the focus is on gentle movements that follow your body’s innate intuition to relax.
A standout moment for me was when the teacher urged us to feel proud for taking time out of our busy lives to prioritise our wellbeing. This simple act of self-appreciation felt genuinely valuable. During the session, I found myself drifting into a peaceful, almost semi-conscious state. By the time I climbed into bed a few hours later, I felt genuinely rested and calm — even if only from the sense of having done something good for myself. hotpodyoga.com
Read more: The actual impact of having a bad night’s sleep: according to the experts
Listening to stories
Most will likely be familiar with apps like Calm and Headspace that offer ‘sleep stories’ often read by actors or celebrities, usually with famously soothing or attractive voices.
The trouble with listening to stories before bed is that I either become too engaged in the story to fall asleep or the narrative distracts me by giving rise to more thoughts and tangents.
And even when the dulcet tones of narrators like Cillian Murphy — an obvious favourite — are urging me to relax fall and fall into a deep sleep, racing thoughts tend to pop up just as I’m about to fall asleep or later in the night to wake me up. No story, I fear, no matter who’s telling it, can prevent this.
Silvan Skincare Sleep Balm at Blomma Beauty
A colleague recommended Silvan Skincare Sleep Balm at Blomma Beauty, described as the last resort and miracle cure for a friend who’d tried everything. A natural sleep aid infused with organic lavender, chamomile and sandalwood oils, this balm is designed to relax the mind and help you unwind before bedtime — or whenever you need a moment of calm during the day.
The balm, applied to my temples, back and chest, did make me feel good and had a lovely scent, even if only for the feeling of proactively enacting selfcare. However, while it did help me feel cosy and calmer before bed, it wasn’t a solution for poor sleep.
Best used as part of a comprehensive sleep routine and combined with other methods and militant sleep hygiene, the balm will at best make you feel relaxed and appreciative of your room, but did little to ward off my pre-bedtime anxiety or improve sleep quality. blommabeauty.com
Sleepwave app
Designed to address the issue of waking up abruptly when your alarm goes off and feeling unrested, the Sleepwave app uses PureTone Motion technology to monitor your body’s movements, identify sleep stages — like REM and deep sleep — and wake you up during your ideal sleep window to help you feel more refreshed.
While this seemed promising, the app’s suggested wake up times for me were inconvenient, always either 45 minutes before or after my preferred wake-up time. It also did nothing by way of actually improving sleep quality.
However, it did provide some valuable insights into my sleep patterns. For instance, compared to the recommend 90-120 minutes of deep sleep per night, I achieve an average of 30 minutes — not ideal. Laughable as this is, it was useful to target a specific issue affecting my sleep that I can tailor my future efforts towards. sleepwave.com
Read more: Say goodbye to the 3pm slump: How to power through without caffeine
Regular exercise
Although undoubtedly the method I regretted including in this list the most, exercise is an annoyingly effective way to treat many issues. Regular morning workouts essentially forced me to improve my entire routine — eating meals at consistent times and generally structuring my day better.
Not a fan of sweaty gyms, I opted for running, which, at my fittest I used to enjoy every other day. Physically tiring yourself does help you fall asleep at night, but be cautious about exercising too late in the day, as the adrenaline and dopamine rush can worsen anxious or racing thoughts, making it harder to fall asleep.
The downfall of this method is that, depending on a range of things — like your lifestyle, general energy levels, where you are in your menstrual cycle and other factors — forcing yourself to exercise regularly isn’t always realistic and can tire you out too much, making you feel emotionally exhausted. That said, it did help me fall asleep; it was waking up that then became the challenge.
Read more: Tired all the time? You’re probably not resting properly – here’s how to
VOYA Pillow Heaven Sleep Spray
Having used sleep mists and sprays before, my hopes weren’t high. Like many similar products — balms, ointments, creams — I suspect any effects are largely a placebo that stopped working on me a long time ago.
Infused with notes of lavender and camomile (much like the Blomma Sleep Balm), the VOYA sleep spray did make me feel like I was doing something soothing and calming for myself, and it smelled lovely, too.
While it enhances a cosy bedtime setting, it’s not a standalone sleep solution and probably best combined with other sleep aids as a harmless and sweet addition to a bedtime ritual. voya.ie
Reading before bed
A timeless classic, I started the week feeling optimistic. Reading did make falling asleep easier — mainly because I eventually got to the stage where concentrating on words became so difficult that I couldn’t keep my eyes open.
The challenge arises when you actually want to enjoy the book rather than using it as a sleep aid. As the week went on, it became harder to predict whether I’d even be in the mood to read. And with a busy life, a full-time job and responsibilities often leaving me wanting to shut my brain off in the evenings, unsurprisingly, I often wasn’t.
Needless to say, while reading before bed might work for some, it can be unrealistic to stick with every night. If you can manage it, it’s a great effort — but it doesn’t help with staying asleep.
Read more: 7 easy wellness shot recipes for boosted energy, immunity, and gut health
Reveri hypnosis app
Apparently (according to Reveri), hypnosis is a clinically proven, symptom-free alternative to sleep medication. While this idea isn’t entirely unbelievable, I had my doubts about self-hypnosis via a smartphone app. Still, I allowed myself a glimmer of hope, open to the idea that something drastically different might help.
Unfortunately, my scepticism may have been justified. The app’s ‘self-hypnosis’ felt more like subpar guided meditation, but with a fast-paced, somewhat disinterested and slightly condescending narration. The speaker introduced numerous concepts to consider, which only confused me, derailed my focus and accelerated my scattered thoughts further.
Perhaps not the ideal approach for those prone to irritation and anxious thoughts. But who knows? It might work for you. reveri.com
