The Best Sleep and Recovery Tools for Actually Getting the Rest You Need

Give your body the TLC it deserves to perform at its peak.

SHAPE / Jhett Thompson

Climbing into bed early, sleeping in an extra 20 minutes, or sneaking a nap on the weekend, the cause of childhood meltdowns is now the stuff of adult dreams. Between maintaining relationships, parenting pressures, work stress, and — gestures wildly — the rapidly changing world around us, the amount of sleep we get each year seems to diminish instead of grow. In fact, a U.S. Centers for Disease Control study found one in three Americans is sleep-deprived. Beyond just feeling tired, getting less than 7-9 hours of sleep a night (the recommended amount for adults) can impact the rest of your goals too — both in motivation or the energy needed to complete them, and in performance.

If you’ve got “work hard, recover harder” on your 2024 Pinterest board, listen up: Shape editors spent the last year sleeping, foam rolling, and testing recovery gear to find the items that are worth the investment. From cold plunges to sauna blankets, Theragun massage guns to recovery slides, plus the sleep clothing and tech to get a better snooze, we have what you need for a more well-rested year ahead of goal-crushing.

Best Massage Gun for Sleep: Therabody Theragun Sense

Buy at Dermstore.com

Buy at Target.com

Meditation and percussive therapy in one device? We’re sold. The newest iteration of the Theragun Sense, combines the muscle recovery benefits of massage you’re already aware of with biometric heart rate tracking and guided breathwork for relaxation. “I keep this in my nightstand and use it for a quick relaxation routine before bed,” says senior commerce editor Kristen Geil. “There’s a shortcut for a sleep-specific routine that starts at your feet and goes up to your forearms, and it’s only six minutes long. It’s my favorite way to slow my mind before drifting off.”

Who It’s For: Those wanting a mind-body approach to recovery.

SHAPE / Jhett Thompson

Best Recovery Shoes: OOFOS Women’s OOAHH Recovery Slide Sandal

Buy at Amazon.com

Buy at Oofos.com

Here at Shape, our job is sneakers. We tested and reviewed over 100 pairs of shoes in the last year alone for everything from bad knees to standing all day to plantar fasciitis. But equally as important to what you wear during your long run is what you wear to give your feet a break afterward.

For the second year in a row, our favorite recovery shoes are the Oofos Ooahh Slide Sandals. The super cushioned slide feels like walking on literal clouds and is designed to absorb more impact than other foams as well as reduce the stress on your sore feet, knees, and back. “I wore these all summer during marathon training and believe it was a key step in preventing my legs and feet from feeling broken after an 18-miler,” says Shannon Bauer, senior commerce editor. .

Who It’s For: Sandal lovers who want to be cradled in support and comfort.

SHAPE / Jhett Thompson

Best Sleep Supplement: OLLY Muscle Recovery Sleep Gummies

Buy at Amazon.com

When counting sheep isn’t cutting it, consider bringing in some outside support: melatonin. While the sleep aid isn’t a magic bullet and shouldn’t be used nightly to counteract more chronic sleep concerns, it may help you to feel sleepier, and therefore fall asleep faster than just laying there waiting to doze off. Not only do Olly Muscle Recovery gummies contain 3mg of melatonin, but they also boast tart cherry and vitamin D, which have both been shown to help muscle recovery. “These are my favorite sleep supplements, because they taste good, work fast, and I don’t have any insane melatonin dreams, or wake up groggy,” explains Bauer.

Who It’s For: Those who need occasional support to snooze.

SHAPE / Jhett Thompson

Best Earplugs: Loop Quiet Earplugs

Buy at Amazon.com

Buy at Us.loopearplugs.com

Loop got a lot of hype this year from concertgoers (Eras and Renaissance tours changed economies, after all) wanting to limit damage; however, we like the sleep applications for the Loop Quiet earplugs as well.

“Somehow in my mid-30s, I’ve devolved into someone who has very specific sleep needs,” says Geil. “One of them being: I cannot deal with my partner snoring, at all, for even a minute. The Loop Quiet earplugs are tiny but mighty, and they’ve successfully blocked him out so that I can actually fall asleep instead of seething with quiet rage.”

There are four silicone tips in the pack to suit a wide range of ear shapes and sizes, and the discreet design is barely noticeable when inserted. A carrying case keeps them clean and safe until your next use.

Who It’s For: The person who requires complete silence to sleep.

SHAPE / Jhett Thompson

Best Protein Powder: Naked Whey Chocolate Protein Powder

Buy at Amazon.com

Buy at Walmart.com

Anyone who has started any sort of get faster, stronger, healthier program knows that soon enough you’ll be preached to about protein. The advice isn’t misguided: Getting the right amount of protein supports a host of processes in the body, from hormones to immunity, and of course, muscle recovery. If banning bland chicken breasts is your Roman Empire, it’s worth adding protein powder to the mix. Not the dry, chalky, ‘tastes like chocolate only if you’ve never experienced the joy of chocolate’ versions, but Naked Whey Chocolate Protein Powder. It rated #1 in our testing of protein powders and was called “like Swiss Miss hot chocolate” with 38 grams of protein per serving.

We also asked our resident dietitian for her expert opinion, just to make sure Naked Nutrition was sound on its fundamentals. “While I’m personally a fan of adding unflavored protein powder to my green smoothies, I’ll make an exception for this three-ingredient chocolate-y whey protein,” says Eliza Savage, MS, RD, CDN, RYT, Shape associate editorial director of commerce. “Maximum nutrition with minimal ingredients—perfection.”

Who It’s For: If your goals for gains require more protein.

Best No-Excuses Foam Roller: Brazyn Morph Collapsible Foam Roller

Buy at Amazon.com

Buy at Brazynlife.com

We all know that the key to staying injury-free is consistency in our mobility and recovery routines. However, establishing those habits seems even harder than committing to a beginner weightlifting routine. Our solution? A foam roller that folds to fit anywhere. Yes, even your gym bag so you can’t promise to do it later and then get busy (understandable, but not helpful for those aforementioned consistency goals).

A marvel of engineering and design, the Brazyn Morph Foam Roller has been tested to hold up to 350 pounds, even though it weighs less than 1.5 pounds. The thumb-shaped nubs are ideal for deep tissue massage. Considering it takes up less space than a pair of jeans, we also found this was our top foam roller pick for travel.

Who It’s For: Folks who are ready to roll — at home and on the go.

SHAPE / Jhett Thompson

Best Red Light Recovery Device: Kineon Move+ Pro

Buy at Kineon.io

Red light therapy had its moment in the sun for its beauty benefits in 2023, and we predict recovery will be the major use case for 2024. Red light therapy is thought to increase blood flow, which could promote tissue repair and reduce pain. The treatment is brought out of the physical therapy office and into homes thanks to the introduction of handheld at-home devices, such as Kineon Move+ Pro. “The Kineon Move+ Pro is the first device we’ve seen that makes red light therapy accessible at home and on your specific muscles and joints,” says Geil. “My dad has basically stolen mine to use on his shoulder after intense pickleball matches.” A treatment takes 5 to 15 minutes a day and unlike foam rolling, comes without that fight-the-pain feeling.

Who It’s For: Those who are addicted to your gym’s light therapy machine and want around-the-clock access.

Best for a Phone-Free Bedroom: Hatch Restore 2

Buy at Amazon.com

Buy at Nordstrom.com

If the first note of your alarm causes a full body reaction of twitches and grumbles, maybe even an expletive, it’s safe to say mornings aren’t your jam. While we can’t turn you into a morning person overnight, the way you begin the day (starting with that alarm) may ease the rude awakening. Hatch Restore 2 does far more than tell time and blare alarms. It also creates bedtime and morning routines to move you through the different stages — curated and customized by you.

For instance, Bauer sets a red light for 30 minutes of reading before bed, then 5 minutes of light pink light and rain sounds to drift to sleep. She then has 20 minutes of gently brightening lighthouse sunrise light before her alarm goes off with the sounds of the forest. In the paid version of the app, there is also music, bedtime stories, and meditations that can be activated as well. The clock looks extra sleek sitting on a bedtime table, too.

Who It’s For: When you’ve started tuning out your phone alarm, it’s a sign you need a new option.

Best Cooling Pajamas: Cozy Earth Long Sleeve Bamboo Pajamas

Buy at Amazon.com

Buy at Nordstrom.com

If you’re still wearing oversized college tees and Nike shorts to bed, you might be ready for an upgrade. This Cozy Earth set may appear expensive at first, but we think it’s worth every penny. The knit fabric is super soft with an almost creamy quality to it, and it’s breathable and temperature-regulating thanks to the bamboo fibers. A button-front top and contrast piping gives a touch of luxury to your bedtime ensemble.

“I am a matching pajama set girlie,” says Bauer. “There’s something about putting on my matching set that signals my brain it’s bedtime. Plus, it makes me feel like I’m living out my movie main character moment.”

Who It’s For: Hot sleepers or anyone who wants a touch of luxury in their pajamas.

SHAPE / Jhett Thompson

Best Recovery Tracker: WHOOP 4.0

Buy at Amazon.com

Buy at Bestbuy.com

While it sits around your wrist like a typical fitness tracker, there’s a major difference in this wearable: WHOOP is centered around simplicity. It won’t gauge your step count or let you respond to texts. Heck, it doesn’t even have a screen. It is meant to track sleep and recovery — and it does it well. The app can tell you not only the duration of your sleep but also the quality and impact on your daily energy. Based on the strain of your day, stress, naps, and illness, it then calculates how much sleep your body needs to be at peak performance. If you’re training for a triathlon, for example, it would be really beneficial to see that 7 hours of sleep during the week is enough, if you had previously been aiming for 8 or more.

Who It’s For: People who are listing sleep as their priority #1.

SHAPE / Jhett Thompson

Best Cold Plunge: Ice Barrel 300

Buy at Roguefitness.com

Cold water hasn’t gotten this much buzz since the Ice Bucket Challenge circa 2014. If you’re ready to take the, erm, plunge, our recommendation is Ice Barrel 300, which rated highest in our test of cold plunge tubs. The insulated tub holds 77 gallons of water and roughly fits a 6’2,” 250-pound human. The tight seal also keeps the tank cold for about four days before you’ll need to add more ice. As for the benefits? Cold plunges have been shown to reduce joint and muscle soreness, especially when used for athletic recovery.

Who It’s For: Those without access to a public plunge tub or who want a private one for their home.

Best Sauna Blanket: HigherDose Infrared Sauna Blanket

Buy at Amazon.com

Buy at Nordstrom.com

When the best part of the gym is the sauna time after, it’s time to invest in a personal one. The HigherDose Sauna Blanket takes self-care to a new level by bringing the sauna experience solo. Like camping in a hot sleeping bag, minus the bugs, dirt, and hard ground… okay, nothing like camping, the personal-sized sauna uses infrared heat to promote relaxation, muscle recovery, and more.

Who It’s For: Folks who want their recovery methods to target from the inside-out.

Why Trust Shape

Shannon Bauer is a senior commerce editor at Shape with 8 years of experience in the beauty, fashion, and wellness space testing and writing about products. She also loves sleep but has struggled with chronic sleep issues for the last several years and is uniquely equipped to empathize with how difficult, but important, recovery can be for life and workout performance. From this list, she has tested Oofos Slides, WHOOP, Hatch Restore 2 Alarm, Olly Muscle Recovery Sleep Gummies, and Cozy Earth Bamboo Pajamas.

Shape

Read the original article on Shape.

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation.