It’s no secret that a good night’s sleep is important not only for your daily well-being, but also for your overall health and well-being.
Sleep is an important function that allows your body and mind to recharge so that you are refreshed and awake when you wake up. Healthy sleep also helps the body stay healthy and fight off disease, according to them Sleep foundation. Without enough sleep, the brain cannot function properly.
Additionally, not getting enough sleep can cause food cravings, overeating, and not eating enough, in addition to adding stress, moodiness, and tiredness to how you feel that day.
This is why it is so important to optimize your sleep routine and your surroundings so that you can get a good night’s sleep.
How your surroundings affect your sleeping habits
Our physical environment plays a big role in our health and our habits.
There are certain elements that your surroundings must (or not) have to support your health.
In terms of sleep, this can make it seem like you have a comfortable bed and avoid things like the television that may interfere with your sleep.
Your surroundings can also help you break some of the habits that you would like to give up and develop new ones that are better suited to your needs and goals. Visual cues around you can help or prevent you from doing this.
This is why it is so important to look not only at your nighttime routine itself, but how you are arranging your environment to support your ideal routine so that you can put more effort into improving that area of your wellbeing.
8 ideas on what to build into your bedroom for a good night’s sleep
While having a regular sleep routine is key to relaxing and activating a deep sleep, there are also some products you can consider to help optimize your sleep. These are some of my favorite products that have helped me always find the deep calm I need.
1. High quality, comfortable mattress
One of those pieces that I can’t recommend enough is a high quality, natural mattress. A few years ago I was having trouble sleeping and swapped my mattress for one Avocado green mattress! I didn’t know how much my mattress affected my sleep, but as soon as I invested in a new one it made a noticeable difference.
This mattress is not only super comfortable, but also completely natural and made from green materials. I am a great researcher and Avocado mattress had the most transparent and detailed information about their materials, sourcing, and environmental impact, and they were so in line with my values and desires. I’m all about brands whose mission is to support your healthy lifestyle and that are better for the planet.
2. Essential oils
Essential oils are a great way to add a relaxing atmosphere to your space. I love the Vagus Nerve Pillow Mist from Osea (you can use NUTRITIONSTRIPPED for 10% off all over the site!)
The vagus nerve is the main component of the parasympathetic nervous system that oversees a variety of important body functions, including controlling mood, immune response, digestion, and heart rate.
Remember that the parasympathetic nervous system is your “resting and digestive system”. So when it comes to sleep, activating this state is key.
This serene pillow fog creates a calming atmosphere just in time for bedtime. I love having little nighttime rituals like this to signal to my body and brain that it’s time for rest, and I also love that it smells great too, thanks to its ingredients like lavender, chamomile, and lemon tea tree!
3. Sleep mask
If you live with someone who likes to sleep with the TV on or have bright lights in front of your window, blocking that light is important for a good night’s sleep.
Research shows that artificial light at night has a negative impact on the quality of your sleep. It disrupts your sleep-wake rhythm and makes it difficult to fall asleep and stay asleep.
Therefore a Sleep mask is a must!
4. Wake up light and white noise
Moving my phone out of range and not using my phone for my alarm changed the way I started in the morning and how I went to bed at night.
I used my phone for my alarm clock which I put on my bedside table, but it was an open door for me to scroll my phone right before bed and after my alarm clock went off in the morning.
Something I’m * really * trying not to do, so I changed that practice and created a new habit by putting my phone on airplane mode, keeping it out of our bedroom, and using that light you see here, that is this Philips SmartSleep Connected Sleep and Wake-up Light.
I’ve been using it for months and I’m so impressed with all of the features of natural sunrise and sunset, light-guided breathing functions, and nature sounds.
Another reason I’m a big fan of this light is because of the light-controlled breathing feature that lets you breathe in and out with the light as it goes dark to light in 4 second cycles. Just a few minutes of deep breathing can help stimulate your parasympathetic nervous system to make room for your body to relax, rest, and sleep.
Finally, it also includes a white noise feature that I love to use that can help block out noises that might be disturbing your sleep.
5. Portable sleep and activity tracker
I’ve been using the Oura ring for some time now and it helps me track my actions and how this affects my quality of sleep and readiness for the next day.
Just like other fitness trackers, the Oura ring connects to an app that gives you so much insight into your readiness, sleep, and activity level.
Deep sleep, REM sleep, light sleep, sleep timing, and nightly heart rate insights help you understand your overall sleep quality and provide personalized bedtime guide.
Good quality sleep is linked to health, mental well-being, and even the avoidance of serious long-term illnesses.
Personally, I also love that it’s a minimalist design worn as a ring on the finger, rather than a larger watch that is typical of most trackers.
6. Sea salt lamps and beeswax candles
If you have a lot of natural light, go for it! Natural light can be so peaceful, not to mention it’s more economical than having light all day.
After sunset we usually turn off and turn on all blue lights. around Beeswax candles (which seems pretty primitive, but amazing and cozy!). Or we switch on Sea salt lamps which have a beautiful amber-colored warm color, which is more conducive to relaxation.
7. Weight blankets
Snuggle under mine weighted blanket is part of my daily stress relief routine.
Studies have shown weighted blanks to help with anxiety, insomnia, stress, and even autism.
Weight blankets come in a variety of styles and weights to help you feel supported and also have a style that suits your aesthetic. I love the Baby bearwhich comes in 15-25 pounds and is made from GOTS certified organic cotton, which is not only better for your health and the environment, but also more pleasant to use all year round as it doesn’t get too hot during the heat warm is months.
8. Cool sleeping pad
The right temperature is essential for a good night’s sleep (65 degrees to be precise).
Indeed, a study found that the temperature of a room in which you sleep is one of the most important factors for a good night’s sleep, and another study showed that most people had abnormal sleep patterns in the summer, when it is more difficult to keep the room cool.
Summers in Tennessee are hot and winters are cool, so we needed a way to support our sleep through the hot summer, and the OOLER Sleep System with Chili Cool Mesh ™ did just that.
This mattress fits on your bed and you can regulate the temperature from 55 degrees to 115 degrees to sleep in all seasons.
Everyone can regulate their temperature themselves, so if someone likes it a little warmer or cooler than the other, that’s perfectly fine, which is great for us!