The Ultimate Guide To Better Sleep: Creating A Sleep Sanctuary

Our well-being is in a constant interplay with our environment.

Whether we realize it our not, we're continuously receiving cues from our environment. It's a remaining testament to our evolution, needing to constantly read our surroundings for signs of danger or a refuge of safety. These often subconscious cues are even more important as we drift off into that delicate state of slumber, where we resign ourselves from this world and enter into the dream world.

This is why optimizing our sleep environment is paramount. Creating the ultimate sleep sanctuary, can be the make it or break it factor in how well we greet the sleep world. Some of us sleep hot, some cold- some like dense pillows, some soft. But when it comes to our sleep environment, there are some universals that can benefit us all.

In this final installment in our sleep series, we'll cover 5 Game-changing tips to make the ultimate sleep sanctuary.

5 Game-Changing Tips For The Ultimate Sleep Sanctuary

Temperature Control

There may be a "hot" debate over the thermostat's resting place in your household. But it is recommended to keep your bedroom on the cooler side at around 65 degrees F. [1] This may vary a few degrees individual to individual. Another hack is to try the German ritual of Lüften. Lüften involves the tradition of opening the windows before bed to allow fresh, cool air to circulate the bedroom. The Fall time is the perfect time to experiment with adding this to your routine.

Minimize Noise

Some of us are lighter sleepers and noise distractions can be quite disruptive to our sleep quality. For those with a snoring partner or other noise pollution- ear plugs could be a good option. We like the 100% silicone, non-toxic ones by Dryft. Other options include a white noise machine or fan. For the dryer months of Winter, a bedside humidifier can be a good option. This one from Canopy, has mold-inhibiting technology in its filter and has bonus features of white noise throughout the night.

Darken The Room

Even subtle lighting, say from an alarm clock or street lamp, can impact our sleep. Controlling our light exposure during the evening hours can help. Avoid bright lights in the bedroom, and you can even change out your bulbs to red light. Red light mimics candlelight and communicates to our internal system that it's night, and time to wind down. Try covering or 'blacking out' power lights from televisions, clocks etc. Try blackout curtains if light pollution is an issue outside your room. Finally, try a sleep mask to mitigate all light disturbances. We like the silky soft ones from Honeylux.

Comfortable, Non-toxic Bedding

Getting the right bedding to suit your needs is important. But now-a-days, getting non-toxic bedding is equally important. Aim for natural and organic ingredients that will help minimize the off-gassing of more synthetic counterparts. Look for non-toxic certifications like OEKO-TEX, GOTS- Certified Organic, and GOLS Certified Organic. Check out Avocado Green Mattress as a good option in this category.

Removing Electronic Devices

Creating a tech-free bedroom can be an undertaking. We're often quite attached to our devices throughout the day. Blue light emitting from screens is disruptive to our circadian rhytyms and natural melatonin production. Try implementing a "no devices in the bedroom" rule. Try an alternative alarm clock other than your phone. We like the Loftie Alarm Clock for its smart sleep features. Including a two-phase alarm that gently wakes you, black out mode, soothing soundscapes and white noise options.

Bonus Consideration:

Another important consideration for creating a sleep-friendly environment is managing electromagnetic fields (EMF) in your bedroom. One effective way to reduce EMF exposure is by turning off your WiFi router at night. This practice can potentially lead to better sleep quality by:

• Reducing potential sleep disturbances caused by EMF radiation

• Minimizing the temptation to use internet-connected devices late at night

• Creating a more natural sleeping environment with less artificial electromagnetic activity

Consider using a timer on your router to automatically shut it off during your designated sleep hours, ensuring a consistent EMF-reduced sleep environment every night.

Final Thoughts

Implementing good sleep hygiene practices is a journey, not a destination. Achieving our best rest requires patience, consistency, and a willingness to experiment with different techniques to find what works best for you.

• Remember that sleep is a fundamental pillar of health, alongside nutrition and exercise

• Be patient with yourself as you implement changes - it can take time for new habits to stick

• Regularly assess and adjust your sleep routine to ensure it continues to meet your needs

• Don't hesitate to seek professional help if you continue to struggle with sleep issues

By prioritizing your sleep and consistently applying the principles of good sleep hygiene, you're investing in your overall health, productivity, and quality of life. Here's to a better tomorrow!