Ideas to make your Bedroom more Dreamy for Better Sleep

There are some relatively simple changes we can make to our sleeping areas to help improve our sleep. Here are a few things I talk about in the video:Show more

We need to sleep in a dark room. The pineal gland produces melatonin and is sensitive to light.
- Reduce lights from electronics, nightlights, windows, etc
- Limit light when going to restroom
- Try a sleep mask
The temperature and humidity in the room are hard to regulate sometimes, but if we can optimize them, it will help improve our sleep.
- Try for 60-67 degrees, which is the ideal range
- Keep humidity 30-40%, AC in summer and humidifier
- Try a dual control mattress pad or blanket in the winter time
- Try a cooling pad, cooling pillow, fans, etc in the summer time
- Try socks and/or soft gloves to keep extremities warmer in the winter time
Try to eliminate distracting noises. Use white noise if its too quiet, but really try to not sleep with a television on as the brain has a harder time shutting down when things like that are playing in the background.
- Try white noise like a fan or another non-wifi sound generator
- Try ear phones or ear plugs -- good to travel with just in case
- Try sleep entrainment programs to help put brain in delta sleep waves
Keep room tranquil by using relaxing colors like blues and muted earth tones. Keep it just for sleep or intimate activities.
- Keep work out of bedroom if possible, and definitely out/off the bed.
- Try to keep room tidy to avoid tension from clutter
- Try calming essential oils on feet, spraying pillows or with a diffuser
- Try lavender, bergamot, ylang ylang, clary sge, and jasmine
Make your bed and bedding as comfortable as possible. Get a mattress and bedding that work for both you and your partner.
- Get the right kind of pillow for your predominant sleeping position
- Don't forget there are other types of pillows that may help too, like a body pillow, pillow between knee, even side pillows.
As hard as it may be for pet lovers to hear, you may need to remove furry ones from the bed if they are disrupting your sleep.

Better Bedtime Routines: https://youtu.be/0yJDR7eIv6Q
Sleep Deprivation - Health Crisis: https://youtu.be/TIlRIH9iLII
Sleep Salon Brain Entrainment: https://youtu.be/OoPY8JxFDn8
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https://www.sleepadvisor.org/48-sleep-hacks/
https://www.goodhousekeeping.com/health/wellness/advice/a25468/bedroom-sleep-tips/
https://www.cnn.com/2015/05/14/health/sleep-hacks/index.html
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All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
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