Your sleep environment has a significant impact on how restful your sleep is each night. Though you may believe that these small changes aren’t a big deal, the truth is they could be the turning point of your health. This is a core pillar of health and without it your body cannot fully recover from the previous day which creates the perfect storm. Simply, you cannot thrive without sleep!
I’ve put together my top 10 tips to help you optimize your sleep environment. Each tip provides you with my personal recommendations, so you can act immediately.
1. Add blackout curtains to cut out all excess light.
Your brain and body need to know that it is time for sleep and light does just the opposite. A dark space supports the pineal gland, which secretes melatonin, the sleep/calming hormone. Try curtains such as these Barn & Willow Blackout Shades to create the optimal sleep environment for you and your kids.
2. Block EMFs by adding a timer to your outlets.
Exposure to EMFs (electromagnetic fields) negatively impacts your health in many ways so limiting exposure during sleeping hours will absolutely minimize your daily exposure. Adding a timer to your outlets and Wi-Fi router, will help automate the process of turning off all electrical devices. Covers, like this one, are another great way to minimize EMF exposure.
3. Trade your phone’s alarm for a battery-operated clock.
Having your phone right by your bed (and your head!) at night increases your EMF exposure and disrupts your restorative sleep. Move your phone as far away as possible, preferably in another room, and use a battery-operated clock in your room instead.
If you have to have your phone in your room, use a device shield such as the DefenderShield EMF to add a layer of protection.
4. Change your wall color to something more calming. clock.
Colors such as blues or greens have been shown to induce calmness. For thorough protection from toxins, I suggest Romabio’s Mineral Paints, the cleanest non-toxic paint I have found.
5. Switch out your mattress.ing. clock.
Change your mattress to one that is organic and free from “off gassing” materials. Non-toxic expert Jay Davidson sleeps on the Botanical Bliss from Plush Beds, which will be our next mattress purchase, for sure.
6. Change your pillows (latex) and sheets (non-toxic).
Your pillows and sheets also need to be changed. Your skin comes into direct contact with these items for at least 7 hours a night, so using products full of chemicals cause harm overtime. I love this latex pillow and entire bedding collection from Organic Textiles which you can find in my shop.
7. Use a weighted blanket.
Weighted blankets can be used to simulate being held. This light pressure has been shown to increase your serotonin levels which supports regulated sleep and has a soothing effect which helps alleviate anxious feelings. My husband loves his from Luxome, and would recommend it to anyone who needs that extra pressure each night to get a better night’s sleep.
8. Add an air purifier to your bedroom.
Did you know the air inside your home is drastically more toxic than the air outside? There are hundreds of toxins that you could be exposed to daily inside your house from mold, glues, paints, building materials, and many other sources. Adding an air purifier to your bedroom helps remove these toxins that you are exposed to from the air you breathe nightly while asleep. In my home we use the Air Doctor in our bedrooms, living room, and kitchen.
9. Diffuse essential oils.
Essential oils have countless uses in the home, but in the bedroom, I love to diffuse oils to help me relax at night before bed. Oils have also been extremely helpful in helping my whole family relax each night. They definitely support our sleep hygiene. Try using a diffuser and oils such as these that my family and I love.
10. Clean up your room.
When your bedroom is a mess, your brain simply can’t “turn off” and relax so you can sleep at night. Whether you notice it or not, the mess around you brings anxiety and stress into your nightly routine instead of calmness and relaxation. Clean up your room, organize your space, and find another place for your home office to be in the house.
Creating a calming, restful environment promotes restorative sleep, one of the most important pillars to sustained health. Your bedroom should only be used for sleep and intimate time, not work. Foster your sacred space, make it work for your emotional and physical health.
Ensuring you get renewed sleep each night is a vital piece to taking control of your health. If you’re ready to take the next step to gaining control over your health and live life to its fullest, click below to schedule a chat with me to see how we can partner together and achieve your goals!
