Sleeping in high-humidity conditions increases wakefulness and reduces the amount of time spent in REM sleep and slow-wave NREM sleep, which can have a detrimental impact on memory consolidation and immune system response.
Fans can circulate your bedroom air and increase ventilation. This is a great option for when the outside weather is too hot or cold to keep your window open, if you live in a noisy/busy area, or if the outdoor air pollution is at an unhealthy level.
Nightlights can be very useful for those middle-of-the-night bathroom trips or if you live with small children who wake up through the night. Choose motion sensor night lights so they don’t continue to disrupt you once you’ve returned to bed.
The right pillow is so important, not just for sleep quality, but for keeping your spine aligned while you sleep. You can buy pillows that are designed specifically for your sleeping position, pillows to wedge between your legs to reduce lower back pain, and pillows for propping you up to reduce snoring.
When you’re choosing a blanket, you want something that is going to make you comfortable and sleep better, but you also want it to create an inviting atmosphere. The right blanket can help you get high-quality sleep.
A powerdown hour is one of the most effective sleep habits. It reduces stress and creates important cues to separate your day from your night, leading to better quality sleep! Check out these products to create a power down hour that will set you up for better sleep!
Blue Light Blocking Glasses
Blocking blue light exposure can save your sleep without having to say goodbye to your electronics.
You can install programs on your devices that automatically adjust the color and brightness of your screen based on your timezone. As it gets dark outside the program blocks all blue light, giving your monitor an orange hue.
Dimmer switches can be helpful for reducing light exposure before bedtime. You can also implement dimming your bedroom light into your bedtime routine, creating a cozy ambiance before bed and inducing melatonin release.
Your brain sees mess as a “to-do” list that lingers above you as you sleep. A clean room is like checking off that to-do list. Have baskets and boxes around so that you can tidy up in a bind before bed when needed.
Supplementing with natural herbs and supplements can be a great way to reduce stress and increase your restorative sleep. Sleep aids aren’t a cure-all for sleep but adding them to your routine can make a big difference. Check out these options that are known to improve sleep!
There are products you can use to strengthen or re-sync your circadian rhythm, which will help with improving your sleep architecture and sleep quality. See if these products could help you sleep better!
Light Therapy Lamps
To fight against jet lag, shift-work disorder, or circadian rhythm disorders, using a light therapy lamp at appropriate times can shift your circadian rhythm back on track.
Lightbulbs that have low blue-light emissions are friendlier for sleep. They promote your natural production of melatonin which keeps your circadian rhythm strong and helps improve sleep quality. Check out some of our bedtime friendly lighting recommendations:
These bulbs give off a beautiful amber hue that is 99.94% free of blue light to keep your melatonin train running in the evening (giving you better sleep at night!) plus they can reduce eye strain!
Red light doesn’t suppress melatonin like other lights. In fact, red light exposure stimulates the production of melatonin and can improve sleep quality. Red light bulbs provide a soft lighting that will create a calm and peaceful environment before bed. Consider swapping your bedroom lamp bulb for one of these recommended red light options to reap the benefits:
LED Red Bulbs
These 9W LED bulb (60-watt equivalent) use less energy and they don't contain mercury like CFL bulbs, making it the perfect replacement to an incandescent light.
A great option for getting the sleep boosting benefits from red light.
Even if you’ve done everything right in the lighting department, there is still the problem of environmental light, such as street lights. Blackout curtains block light pollution, which can be extremely helpful for shift workers who may need to sleep during the day.
Blackout curtain option #1
These sleep masks are specially designed with deeply molded cups that block out light and visual stimuli, while contouring to your face and eyelids for restful sleep.
White noise or pink noise (environmental sounds, such as wind chimes or ocean waves) create a calming environment that helps you relax before falling asleep. They can also block a great deal of noise pollution. As a bonus, pink noise has been shown to improve sleep stability by optimizing brain wave activity.
Whish Multi Sound Machine
Whether you prefer rain sounds, ocean waves, or the whoosh of a running fan, the Whish multi-sound machine has you covered!
Choose from 16 sound options and 6- and 8-hour time options so you can let it run all night long to get the best quality sleep.