Best Apps For Insomnia

Insomnia is a sleeping disorder wherein people have trouble falling or staying asleep. Insomnia can become a serious problem and should not be ignored or treated as a minor inconvenience. The best apps for insomnia can help you recognize the symptoms and what is happening, as well as facilitate in making certain changes that will lead to better sleep at night. Here are 5 of the best apps for insomnia helpful to those who want to improve the quality of their sleep

Best Apps For Insomnia

What Are Sleep Apps?
A variety of apps call themselves sleep apps, but not all of these apps do the same thing. Some sleep apps offer relaxing sounds, such as white noise, music, nature sounds, and guided meditations, for sleepers to listen to as they fall asleep. Other sleep apps act as alarm clocks with more features than a phone’s default alarm clock. Sleep tracking apps operate differently, collecting data as you sleep.

Sleep tracking apps use smartphones’ built-in accelerometers to record and interpret sleep data each night. Sleep apps commonly track movements during sleep, record sound, wake sleepers up at the right time in their sleep cycle with an alarm, and provide insight into interpreting sleep data. Sleep apps are generally convenient, affordable, and able to provide tangible information on sleep quality.

Research on the efficacy of sleep apps is still underway. There has yet to be definitive data on what sleep apps can provide compared to a traditional sleep study. The validity of sleep apps3 is still a prominent concern for researchers. Research shows that few sleep apps have been adequately studied4 and demonstrated to aid sleep management.

Despite a lack of research surrounding the validity of sleep apps, many people find that the act of tracking their own activity data is a powerful motivational tool5 to help them implement healthy lifestyle changes. People often track sleep6 along with other measures, such as movement and heart rate.

Sleep Cycle – Smart Alarm Clock
Sleep Cycle is a popular app that can track and interpret your sleep data every night, as well as wake you up during your lightest sleep phase in the morning. Sleep Cycle calls this feature the “smart alarm clock,” and it uses your phone’s sensors to predict your lightest period of sleep during a predetermined 30-minute wake-up window. Having your alarm go off during your lightest sleep cycle is intended to make waking up easier and reduce fatigue and grogginess upon waking.

Sleep Cycle’s other features include but are not limited to:

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Sleep movements and cycles tracking
Sleep statistics and graphs
Sleep statistics analysis
Sleep sound recordings (premium edition)
Sleep aids: stories, relaxation sounds, and guided meditations (premium edition)
Heart rate measurements (premium edition)
Sleep notes (premium edition)
Headspace
Headspace guides users through daily mindfulness practices and offers meditations for sleep, focus, stress, sadness, and resilience. Headspace offers “Move Mode” workouts to help keep you active during the day, two to three-minute mini meditations, “SOS” meditation sessions for panic or anxiety, and a tracking feature for meditation progress. Although Headspace’s features may promote sleep, the app does not offer any type of alarm system or sleep tracking.

Headspace is available for download on both iOS and Android devices. This app fully integrates with Apple Health, allowing people to track their time spent meditating in the same place they track other health information.

Yours App
The Yours App takes a multifaceted approach to helping you sleep better at night. Each user gains access to hundreds of different activities designed to promote physical health, mindfulness, and relaxation. You can customize the dashboard based on the activities you enjoy most. The Yours App’s library includes:

“Sleep stories” with positive messages and soothing narration to help you fall asleep more quickly. These include stories specifically geared toward children and pregnant people.
Detailed video tutorials about yoga, light stretching, and other physical activities. These videos are categorized for novice, intermediate, and advanced practitioners.
Guided meditation and breathing exercise courses intended to alleviate anxiety and daily stress. Users can also read articles and blog posts written by psychologists and other wellness experts.
Informational videos and interviews that touch on topics such as mental health, stress management, and understanding how your mind works.
A wide selection of music and sounds to relax you before bed or when falling asleep. These programs include classical and instrumental selections, ambient soundscapes, white noise, and autonomous sensory meridian response (ASMR).
I found the Yours App user-friendly and highly intuitive. While the library is vast, it’s also easy to navigate and sort using strategically placed keywords at the top of my screen. I also appreciated the attention to quality. Each video is slickly produced, and the music selections are crisp and refined.

The sleep stories are another interesting option. None of them are jarring or intense per se, but the wide selection certainly caters to people who want to drift off to a calming anecdote as well as those who want more engaging narration. I also enjoyed the breadth of topics, ranging from travel stories, excerpts from novels and short stories, and affirmations for body positivity.

New programs are added to the library on a weekly basis. The Yours App is available with a free 7-day trial for new users. Once the trial period ends, you can opt for a monthly or yearly subscription. One-year subscriptions to the Yours App are currently available with a 50% discount.

BetterSleep
The BetterSleep app – previously known as Relax Melodies – offers a comprehensive library of sleep-inducing sounds and noises, as well as additional programs to help you unwind before bedtime. Users can select standard white noise playback. The app also features “binaural beats” programmed to play a slightly different frequency in each ear, which is intended to reduce anxiety and stress. Nature sounds are also available with the app. These options include ocean waves, rain, and wind.

BetterSleep is kid-friendly thanks to its collection of bedtime stories designed to help kids fall and stay asleep. For adults, the app also includes a handful of guided meditation and controlled breathing programs, including options for people with tinnitus and those who want to experience lucid dreams. Users hoping to wind down with pre-bedtime exercises should check out the SleepMoves program, while Sleep Hypnosis incorporates mellow sounds and guided breathing to help you relax.

A 7-day trial is available for all new customers. Once the trial is completed, BetterSleep charges an annual subscription fee of up to $60. The app is compatible with iOS and Android devices, as well as Apple Watch and Apple TV.

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Noisli
The Noisli app plays ambient sounds, which may help relieve anxiety and stress so you can fall asleep faster. You can pick from a variety of sounds and mix them. The app features a timer with a fadeout function, so the ambient sounds become quieter and then stop playing after you’ve fallen asleep. Noisli also offers offline capabilities for when you can’t access WiFi.

Noisli is a versatile and affordable app that you can use to promote calmness both before bed and during your daily routines. It is available for both iOS and Android devices. Additionally, you can use Noisli on a computer with an iOS or Windows operating system in addition to using it on your phone.

Pzizz
Pzizz is intended to help you fall asleep faster, nap better, and stay more focused at work. Depending on what you need — sleep, quick rest, or focus — you can access a variety of recorded narratives and dreamscapes, soothing sounds, and music to help you reach your goals. Set a timer for however long you want to sleep, and Pzizz will play sounds to help you slumber. Then, the built-in alarm clock will gently wake you at the scheduled time.

Pzizz is available for iOS and Android devices. The app also supports offline capability, which is ideal when you’re traveling and without WiFi or phone service.

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Slumber
Slumber is a simple and user-friendly app created to help you sleep. Choose from meditations, sleep stories, or nature sounds to listen to as you fall asleep. Slumber also has an offline option, making it a good choice for travel or when you’re away from WiFi. Some Slumber meditations and mindfulness stories contain “suggestive hypnosis” to help you feel relaxed and fall asleep. Slumber does not offer an alarm clock or track sleep data.

Slumber is available for both iOS and Android devices.

Calm
Calm is a popular sleep app that allows you to pick stories for both adults and kids that are read in soothing voices. Some voices may sound familiar — celebrities such as Stephen Fry and Matthew McConaughey are readers for the app.

Calm isn’t only for sleep. The app can also be used for meditation, mindfulness, stretching routines, music, soundscapes, and breathing exercises. Calm does not track your sleep data, nor does it have an alarm clock.

10% Happier
10% Happier is a meditation, calm, and sleep app designed to simplify meditation. It has a large library of over 500 meditations to choose from, as well as short inspirational stories for your drive to work. In addition to audio, the app offers video meditations so you can watch the coach talking through your meditation instead of simply listening. There is no sleep data tracking or alarm clock feature on this app.

This app is available for both iOS and Android devices.

Reflectly
Reflectly can be used to help you practice better sleep hygiene. Journaling before bed may be part of a sleep hygiene routine that helps you relax. This app is a digital journal that provides guided prompts to help you destress, reflect on your day, and identify any stress-inducing events that occurred. The journaling process may help you release thoughts and feelings that would have otherwise interfered with your ability to sleep well.

Reflectly is available on both iOS and Android operating systems.

Sleep Easy
Sleep Easy offers a 14-day “Core Treatment Program” designed to improve overall sleep. Created by doctors, this program contains two daily listening sessions — one for daytime and one for before bed. The sessions promote relaxation through guided breathing and body awareness recordings. The app also offers recordings on sleep hygiene techniques in addition to calming sleep sounds.

The Sleep Easy app opens by asking, “What are your sleep challenges?” You may choose from over 30 options, such as “Difficulty Falling Asleep” and “Sleeping with a Partner.” The app offers multiple short programs in addition to the 14-day core program. These shorter programs are specifically geared toward addressing the issues selected when you open the app.

Sleep Easy is available for iOS devices. The app doesn’t contain an alarm feature, nor does it track sleep data. Sleep Easy stands out from other sleep apps because its method has been scientifically studied. Over 80% of people7 who used similar methods to those offered in the app reported improved sleep.

Free apps to help you sleep

How to shop for a body pillow
People can shop for body pillows in store or online. Body pillows can range in cost from around $10 to more than $200. A person should consider their budget before shopping for a body pillow.

Many individuals, particularly those who live in areas with a smaller range of stores, find that buying a body pillow online is more convenient. However, a person should check returns and warranty policies so they can return the pillow if it does not meet their expectations.

The main advantage of shopping in store is that a person can check the firmness and support of the pillow before committing to a purchase.

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Best body pillows for pregnancy
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

For back pain: AngQi Pregnancy Body Pillow
The AngQi Pregnancy Body Pillow is a U-shaped body pillow. It contains 6.6 pounds (lb) of polyester filling for extra comfort and support. The pillow naturally conforms to the body, making it a great multipurpose pillow for sleeping, reading, and nursing.

According to the manufacturers, this pillow provides total body support, especially for the back, hips, knees, and neck, reducing pregnancy-related symptoms, such as back pain. It comes with a soft, washable cover in blue, purple, or gray.

For all sleeping positions: Leachco Back ‘N Belly Contoured Body Pillow
The Leachco Back ‘N Belly Contoured Body Pillow is a U-shaped pillow with inner contours that form an hourglass shape. This means the pillow can simultaneously support the back and growing belly.

The U-shape also allows people to change sleeping positions when asleep without relocating their pillow. Moreover, it comes with a removable cover for easy washing.

The product has mostly positive reviews on Amazon, although some say the placement of the seams is uncomfortable.

For pregnancy symptom relief: Restorology 60-Inch Full Body Pregnancy Pillow
Restorology 60-Inch Full Body Pregnancy Pillow contours the body’s natural shape while supporting the head, neck, back, and abdomen.

The manufacturer claims this product can relieve lower back pain, sciatica, and heartburn, which some individuals may experience during pregnancy.

The company says the pillow is also suitable for people who are not pregnant, which means it may be useful after giving birth. This might make it more versatile and cost-effective than some other options. This body pillow also comes with a removable cover.

Best body pillows for side sleepers
Side sleepers may require body pillows that provide extra support to the back and sides.

For side sleepers: Coop Home Goods Body Pillow
Coop Home Goods offers an adjustable body pillow that the company claims is tailored to every person and all sleeping positions. It provides full-body support, ideal for side sleepers and individuals with back pain. By removing or adding the filling, a person can also change the size and firmness of the pillow.

This body pillow contains CertiPUR-US-certified foam, which means it does not contain harmful chemicals, such as flame retardants or formaldehyde. It is also hypoallergenic and fully machine-washable.

Coop Home Goods offers a 100-night sleep trial, so people can try it out at home and return it hassle-free if they are not satisfied. This body pillow also has a 5-year limited warranty.

Best body pillows for stomach sleepers
People who sleep on their stomachs might benefit from a pillow with extra support for the lower back and hips.

For a cooler sleep: Snuggle-Pedic Bamboo Body Pillow
Snuggle-Pedic offers a high quality, breathable body pillow that contains environmentally friendly, CertiPUR-US-certified bamboo memory foam. The pillow is also Greenguard Gold certified, which means it is hypoallergenic, resistant to dust mites, and nontoxic.

The shredded memory foam in this pillow is durable and breathable. It provides support for the lower back, hips, and knees. The micro-vented cover helps body heat escape, which reduces the likelihood of overheating.

People can trial this pillow for 120 days before they decide to keep it. Snuggle-Pedic also offers a 20-year warranty.

For lumbar support: Utopia Bedding Soft Body Pillow
Utopia Bedding offers an affordable body pillow that supports the hips, back, and abdomen. Its simple rectangular shape makes it more versatile than other products, as people can also use it for lumbar support while sitting in bed or sleeping on their front.

The pillow comes with a 100% cotton cover and synthetic ball fiber filling. The cover is removable and machine-washable.

Best body pillows for back pain
People with back pain may wish to purchase body pillows that provide full-body support and improve posture.

For posture improvement: The Company Store Multi-Position Body Posture Pillow
A chiropractor designed the Multi-Position Body Posture Pillow to improve people’s sitting and sleeping posture. It has three separate sections that a person can position differently, to support the head, neck, shoulders, hips, lower back, and knees.

This unique body pillow is ideal for those who frequently experience back pain, as it may help improve the alignment of their spines and reduce pressure on painful areas.

For chronic conditions: Sharper Image Full Support Body Pillow
According to Sharper Image, its 10-foot-long body pillow alleviates pressure on the lower body and promotes proper spinal alignment, which may help with back pain.

The company states that its pillow is ideal for individuals who experience:

back, shoulder, or neck pain
osteoporosis
arthritis-related pain
fibromyalgia
trouble falling sleep
This product also makes a suitable pregnancy pillow. A person can use the pillow in its original U-shape, twist it into a circle, or use it to read comfortably or lounge.

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Benefits of body pillows
Anecdotal evidence suggests body pillows may help relieve neck, shoulder, back, and hip pain.

Other potential benefits include:

relieving joint pressure
promoting proper spinal alignment for side and stomach sleepers
improving blood circulation
improving overall sleep quality
Body pillows can also help someone train themself to sleep on their side instead of their back, which may reduce snoring.

Some doctors believe side sleeping can lower the risk of pregnancy complications. However, this is a highly debated topic among health experts, with mixed evidence.

A small 2018 studyTrusted Source involving 25 pregnant people found that reducing the amount of time spent sleeping on their back in the third trimester could have health benefits for them and their fetuses.

However, a 2019 study funded by the National Institutes of Health (NIH) analyzed data from over 8,700 women who participated in the Monitoring Mother-to-Be study, which aims to identify risk factors for first-time mothers.

Based on the study findings, the researchers conclude sleeping on the back does not affect the risk of pregnancy complications in the first and second trimesters.

While the health benefits of side sleeping during pregnancy are unclear, pregnant people may still find that body pillows help improve their comfort and sleep quality.

Shapes and fills of body pillows
A person may wish to consider the shape and fill of a body pillow to ensure they purchase the right product for their needs.

There are three main shapes of body pillows:

U-shape: This shape of body pillow encases a person and may provide more support. People who are pregnant may prefer a U-shaped body pillow, as it provides lift and support in most positions.
C-shape: A C-shaped body pillow provides support to the head, to the side, and between the legs. These pillows offer full-body support similar to U-shaped pillows.
Rectangle: Rectangular body pillows are also suitable for side sleepers. People can place the pillow along their back or side to provide support while sleeping. Additionally, a person can use a rectangular pillow as lumbar support when sitting in bed.
Body pillows may use different fills. The most common fills include the following:

Fiber fill: Many body pillows use fiber fill, such as polyester. Polyester is hypoallergenic and machine-washable and may be more breathable than some alternatives. However, polyester does retain heat and therefore may not suit people who want a cooler sleep.
Memory foam: Memory foam offers greater support and pressure relief than alternatives. This fill contours a person’s body and supports joints, which may result in fewer aches and pains.
Down: Down offers a plush feel and allows for a cooler sleep. However, down pillows are often lumpier than other types and are not suitable for people with allergies and vegans.
Other ways to improve sleep quality
While body pillows can help people find more comfortable sleeping positions, other factors can also influence sleep quality, such as a person’s mattress.

Mattresses influence spinal alignment and the amount of pressure on the joints. This means that someone with an unsupportive mattress may still experience pain or discomfort even while using a body pillow.

Room temperature is important as well. According to survey data from 765,000Trusted Source people in the United States, higher nighttime temperatures reduce sleep quality. The National Sleep Foundation recommends people set their bedroom temperature to 60–67°F.

Additionally, certain fabrics contribute to how warm or cool people feel during sleep. Some synthetic fibers, such as polyester or memory foam, trap heat. This can lead to someone getting too hot. People may wish to use bedding that contains a high amount of natural fibers, such as cotton or bamboo.

Frequently asked questions
Below, we answer some frequently asked questions about body pillows.

Why do people use body pillows?
People may use body pillows to support their joints when sleeping or sitting in bed.

While there are no large-scale studies on the benefits of body pillows on sleep, anecdotal evidence suggests that they may lead to more restful sleep and alleviate joint aches and pains.

What is the best body pillow?
People may find that certain types of body pillows suit their requirements more than others.

Various factors, such as shape, fill, and materials, may make a particular pillow more suitable than another. For example, a body pillow may have a cooling outer shell, which may suit a person who feels hot during sleep.

People should research body pillows before purchasing one to ensure it has the features they require.

How much space does a body pillow take up?
The shape of a body pillow will influence how much space it takes up. For instance, a U-shaped pillow will take up more space than a rectangular one.

Companies will include the dimensions of a body pillow in the product description. People should take the measurements into account when making a purchase.

Can sleeping with a body pillow help your back?
Many reviewers online state that their body pillows have helped their backs, but these anecdotal reports are not as reliable as peer-reviewed studies.

According to a recent study, using a body pillow may reduce pressure on the shoulders, hips, and whole body. However, this study only involved eight participants.

Further research is necessary to determine whether body pillows can help with back pain or posture.

How do you wash a body pillow?
Some body pillows are machine-washable. These are generally washed on their own, but a person should follow the manufacturer’s instructions. The standard recommendation is to wash the pillow cover every 1–2 weeks and the pillow itself every 6 months.

Some can only be spot-cleaned. Other body pillows are not washable, but their covers are. Some users report that washable pillows have a longer life span.

What size body pillow should I get?
Finding the best size of a body pillow depends on the user’s body size and needs.

Many body pillows are 48–54 inches (in) long, which could be a bit short for taller people or for those who want wrap-around support. Longer body pillows, measuring up to 72 in, are also available.

Body pillows tend to weigh 5–7 lb, but pillows using memory foam can weigh as much as 16 lb. A person should consider how much they want to manipulate or move their pillow before purchasing.

Summary
Body pillows are available in a wide range of materials, shapes, and sizes. Anecdotal evidence suggests they help some people feel more comfortable during sleep. They may be especially useful during pregnancy or for those with posture-related back pain.

Conclusion

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