The Best Science-Backed Sleep Products for Deeper, More Restorative Sleep

Listen to the post, The Sleep Products That Actually Improved My Deep Sleep, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

The Ultimate Guide to Deep Sleep: Supplements, Tools, and Trackers That Work

If you want deeper, more restorative sleep, the kind where you actually wake up refreshed and not groggy, today’s episode of Live Lean TV is for you.

I’m breaking down the best science-backed sleep products, including the most accurate sleep trackers to blackout tools, white noise, cooling beds, supplements, and nervous system resets.

I’ve spent a lot of money on improving my sleep.

So I’ll show you what actually works, what’s not worth your money, and the products I’m most excited to try in the near future to improve deep sleep and reduce sleep anxiety.

I’ve grouped these products into three categories that help you:

1. Optimize your biology and circadian rhythm: This category helps lower stress and anxiety so your brain and nervous system know it’s time to sleep.
2. Create a sleep-optimized environment: This category helps keep your body asleep and avoid disruptions.
3. Measure and understand your sleep quality: This category doesn’t improve sleep directly, it guides decisions and validates what’s working.

Let’s first jump into sleep products to optimize your nervous system and circadian rhythm.

Optimize Your Nervous System And Circadian Rhythm

Deep Sleep Supplement Pills

Here are 5 deep sleep supplements, ranked by impact, that actually work:

#5. Apigenin (25–50 mg): works on the same calming receptors as sleep meds, naturally. Perfect if stress or anxiety is keeping you up.

#4. L-theanine (100–200 mg): relaxes your brain without making you drowsy. Helps you transition into sleep and improves overall sleep quality.

#3. Ashwagandha (600 mg): an adaptogen that can increase total sleep time by lowering stress hormones like cortisol. Works best with consistent use.

#2. Magnesium glycinate (200–400 mg): it calms your nervous system and reduces cortisol, both essential for deeper sleep.

#1. Glycine (3–5 grams): Lowers core body temperature and directly increases slow-wave deep sleep.

I take these 30–60 minutes before bed.

What about melatonin?

Melatonin signals bedtime but doesn’t boost deep sleep itself.

Use it short-term for jet lag or shifting schedules, but not nightly, especially in high doses, as it may reduce your natural melatonin production.

Vagus Nerve Stimulator For Nervous System Regulation

If stress or sleep anxiety is keeping you up at night, I get it, because I’ve been there too.

We’re flooded with advice about “sleep hacks” and strict routines, but most people still lie awake worrying.

Why?

Because you can’t build healthy sleep habits on a nervous system that’s burnt out, anxious, and stuck in fight-or-flight mode.

Trying harder or “forcing” sleep often made my sleep anxiety worse.

That’s where Nuropod saved me.

I’ve been using Nuropod for 30 minutes in the morning and at night for over 6 months, and here’s what changed:

• my HRV improved
• my anxious thoughts at night dropped
• I now fall asleep faster and stay in deep, restorative sleep longer

Nuropod is a scientifically-backed device that stimulates the vagus nerve, your brain’s reset button to feel safe and relax.

When your nervous system is calm, sleep comes naturally, and mornings actually feel good instead of groggy.

True self-care starts with your nervous system, because you can’t fully recharge if your body is constantly stressed.

You can now try Nuropod risk-free for 30 days using this 5% off link.

Deep Sleep Pillow Spray Review

If you want deeper sleep without pills or melatonin, this simple pillow spray might help, and science gives it some real credibility.

This Works Deep Sleep Pillow Spray and This Works Sleep Plus Pillow Spray is a little mist you spritz on your pillow before bed to help signal to your brain that it’s time to relax and fall asleep.

Here’s how you use Deep Sleep Pillow Spray the right way:

1. Hold about arm’s length from your pillow or duvet.
2. Spray 2–3 times across the top of your pillow case just before you get in bed.
3. Let it settle for a minute before laying down.
4. Repeat every night.

The natural essential oils, primarily lavender, chamomile, and vetiver, can help to calm the nervous system, slow your heart rate, and reduce anxiety before sleep.

I like the scent, and I’ve noticed I fall asleep faster, feel calmer at bedtime, and wake up more refreshed compared to nights I don’t use it.

High Quality Blue Light Blocking Glasses

If you want better deep sleep, this little trick can save your melatonin, and it only takes seconds.

I’ve tried a bunch of cheaper blue light glasses, but after buying these ROKA Barton 2.0 Wind Down Glasses from Andrew Huberman, they are by far my favorite.

Before these, I was skeptical because other cheap glasses didn’t make a difference.

Now, I wear them 2 hours before bed during family movie night.

And if you’re guilty like me of binging a quick show in bed, sometimes I’m out in less than 15 minutes, that’s how effective they are.

Here’s why they work.

Blue light from screens tricks your brain into thinking it’s still daytime, by suppressing melatonin.

These glasses block that high-energy blue and green light, which lets melatonin rise naturally as night falls.

They’re comfy, lightweight, and easy to wear while scrolling or watching TV.

Red Light Therapy

What if there was a light that could help you sleep deeper, not keep you awake?

Unlike blue or white light, red and near‑infrared light is calm and gentle, helping your body naturally prepare for deep sleep.

Consistent evening exposure can boost melatonin, regulate your circadian rhythm, reduce stress, and cue your body to shift into rest mode.

I’ve added these two red light devices into my nightly setup:

• FliKEZE PhotonMask Quint: I use this mask for 15 minutes while in bed to expose my face to red light.
• FliKEZE SpectraPanel Basic: This panel provides broader red + near‑infrared light, which supports circulation and overall recovery before bed.

To add these red light devices to your sleep routine, use discount code: LiveLeanTV.

Create a Sleep-Optimized Environment

Let’s move onto sleep products to create a sleep-optimized environment.

Blackout Curtains Or Sleep Mask

If you want deeper, more restorative sleep tonight, darkness might be the missing link.

Blackout curtains can help, but a cheaper and easier solution is a high quality sleep mask.

Your body is built to sleep in total darkness.

Even a tiny bit of light can disrupt your sleep hormone melatonin, mess with your circadian rhythm, and reduce how much deep sleep you get.

I’ve been using this SideSleeperZ Sleep Mask and it’s literally pitch black.

It’s perfect if you’re a side sleeper like me, since it’s adjustable and designed to not slip off your face.

Use this discount link and code: LEAN to save some money.

Sleep Earbuds For White Noise Machine

One of the biggest sleep disruptors is nighttime noise, or for some, the lack of noise.

Personally, I run a fan every night, even in winter, because it cools the room and the steady hum keeps my nervous system calm.

However, certain types of nighttime noise, like my kids jumping in my bed at 2am, or a partner snoring, can wake your brain and cut into deep sleep.

To drown out these unwanted interruptions, I recently bought these Soundcore Sleep A30 Sleep Earbuds.

I like that the noise cancellation feature blocks disruptive sounds, they are designed for side sleepers without added pressure on your ears, and they are preloaded with soothing white noise soundscapes.

I’m even paid for YouTube Premium, so I can play sleep music ad-free or listen to sleep meditations on my favorite apps.

Cooling Mattress Pad

Even though I don’t currently use a cooling mattress pad yet, I’m actively researching the best options and will be doing a full comparison video soon.

Here’s why they matter.

Your core body temperature naturally drops as you fall asleep.

It’s a key signal for deep, restorative sleep.

If your bed is too warm, your body has to work harder to cool down, which can disrupt deep sleep.

That’s where cooling mattress pads come in.

Brands like Eight Sleep, Chilipad, and BedJet use water or air circulation to cool your sleep surface, helping you fall asleep faster, stay asleep longer, and get more deep sleep.

Do you use a cooling mattress pad?

Drop your favorite brand below, I want to know what works for you.

Breathing Nasal Strips For Sleep

One of the biggest hidden sleep disruptors is poor nasal breathing.

It leads to mouth breathing, snoring, restless nights, and less deep sleep.

Breathing nasal strips help open your airways so you can breathe through your nose more easily, which can reduce snoring and help you stay asleep deeper and longer instead of waking up gasping or tossing and turning.

Instead of traditional flimsy strips that can fall off or irritate your skin, I like the Intake Breathing Nasal Strip Starter Kit because it uses magnetic tabs and a supportive band to gently expand your nasal passages and keep them open all night.

Here’s how to use the Intake Breathing Nasal Strips the right way:

1. Clean and dry your nose without lotion or oils.
2. Apply one magnetic tab to each side of your nostrils.
3. Secure the band over the tabs so it holds your nostrils gently open.
4. Breathe normally and go to sleep.

Measure And Understand Your Sleep Quality: Best Sleep Tracking Device

If you want more deep sleep, you can’t fix what you don’t measure.

But when it comes to accuracy, not all sleep trackers are created equal.

I currently use my Apple Watch Ultra to track sleep, but in this head-to-head study comparing the Apple Watch, Oura Ring and Fitbit, Oura was the most accurate for detecting deep sleep, matching up closest with the gold-standard, polysomnography sleep labs.

Apple Watch and Fitbit were still solid at tracking sleep versus wake, so they’re still good for spotting trends, however if deep sleep accuracy is the goal, the current evidence points to the Oura Ring as the most accurate deep sleep tracker.

Based on this, I’m thinking about getting an Oura Ring.

Let me know which sleep tracking device you use in the comments.

Honorable Mention: Grounding Sheets, Pillowcases, and Mats

Some people swear by grounding sheets and mats.

Here’s my take.

Grounding, or earthing, is the idea that contact with the Earth may reduce stress and improve sleep, but the research is still limited.

I’ve tested grounding sheets myself and didn’t notice much difference, though it may work for some.

What does work for me is real grounding.

Getting outside first thing in the morning, walking barefoot, and getting sunlight in my eyes for 15 minutes.

That gives my body a true circadian reset and helps regulate sleep later that night.

So you can try grounding sheets, just don’t expect a magic fix.

Morning sunlight and real-world grounding go a long way.

If this video post helped you find new ways to improve your deep sleep, make sure you subscribe to Live Lean TV on YouTube and click the social media buttons to share this with someone who needs to see it.

To continue your sleep journey, go check out this video next where I share 10 Proven Tips To Increase Deep Sleep Time At Night.

Thanks for watching and keep Living Lean.