Day 11 Sleep Tip

Do you set the mood for optimal sleep as party of your sleep routine? Well now is the time!

A relaxing environment is essential for a good night’s rest. Studies have shown people simply sleep better when their bedroom is optimized for temperature, noise and light levels, and comfort. And since sleep quality and duration are directly tied to other aspects of human health, a bedroom environment that promotes sleep can optimize your health.

How do you like to set the mood? Here are a few of our favorite tips to creating an envirnment for optimal sleep.

1. Turn on your diffuser! Serenity is a must for optimal sleep. We like to Serenity, Breathe and OnGuard and if you are feeling you want even more goodness, add some Shinrin-Yoku. Hello sweet dreams!!

2. Some people run hot in bed while others sleep somewhat cool. However, any healthy adult will experience a drop in body temperature
   while they sleep. This naturally occurs during the initial stages of your sleep cycle because a lower core temperature makes you feel sleepy, whereas a higher temperature helps you stay alert during the day. Whether you only use a top sheet or sleep beneath a thick comforter, many experts agree the ideal bedroom temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). This might sound a bit chilly for some, but a cooler thermostat setting helps you maintain a lower core temperature while you sleep. Pro-Tip–take a hot shower or bath before bed and the contrast in temperature will feel amazing and so relaxing!

3. It should come as no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe sleep fragmentation and disruption, which in turn can have negative impacts on your physical and mental health. Research even suggests that noise at low levels can cause you to shift to a lighter sleep stage or wake up momentarily. You should strive to keep your bedroom as quiet as possible by blocking outside noises. The whir of a fan or a soothing white noise machine can effectively mask other sounds and help you fall asleep. Some people also enjoy listening to music when they go to bed. Ambient sounds or soothing music, which may also alleviate anxiety and ease physical pain. Noise-blocking curtains are also widely available.

4. The circadian rhythms that guide your sleep-wake cycle are heavily influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night when darkness falls, your brain then produces another hormone, melatonin, to induce feelings of sleepiness and relaxation. Exposure to artificial light in the evening can delay circadian rhythms and prolong sleep onset, or the time it takes you to fall asleep. Light intensity is measured in units known as lux. Studies have found that exposure to light sources with a lux of 10 or higher later in the day can lead to more nocturnal awakenings and less slow-wave sleep, a portion of your sleep cycle that is vital to cell repair and bodily restoration. Smartphones, televisions, and other devices with screens also produce artificial blue light that can be detrimental to sleep, even if you use dimmer “nighttime” screen settings. Keep your bedroom light levels as low as possible if you like to read in bed before sleep. Dimmer lights will help you fall asleep more easily. Another good rule-of-thumb is to avoid using screen devices – including televisions – in your bedroom

5. Believe or not, clean sheets matter! Many experts agree you should wash your sheets at least once every two weeks. If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleanings. Routine washings not only prevent dust mites and body oils from building up but can also promote better sleep. The same goes for your bedroom, we sleep better when our room is clean and uncluttered.

6. Make your bed the place you sleep and only sleep. Try avoid things such as watching tv, screentime, eating, work, and even reading extensively. You want your body to remember that this is where you sleep!

Which tips will you be adding to your daily routine.

I am going to start using my diffuser. That is one thing that I have not done yet.

I do most of these things, but the artificial light. I need to turn down the lights before bed sooner.

I use to use only Breathe and OnGuard at night in the diffuser for several years but I have notice I sleep better with adding Senerity. I do start sleeping with only a sheet and the fan on with living in AZ because this time of year it still 100 degree when I go to sleep outside.

All of this info is so important. We bought darkening blinds to block all light at night which truly has helped. I sleep with a tower fan on low, and a ceiling fan on low, as well as the temp on our air conditioner set to 72 degrees. I love it cool and when it is not, it truly impacts my comfort and ability to sleep. I diffuse at my bedside every night, Serenity, Breathe, and Adaptiv, when needed OnGuard as well. My room is very quiet, and when needed Hubby who snores terribly is in a serperate room.

I set a nice and peaceful routine each night, consistently between 9:30-10. Washing my face, applying my Immortelle, Frank and moisturizer, then in bed applying Serenity Stick to my big toes, bottom of feet, and up and down my forearms, and pulse points. Then I apply Breathe below my nose to open my airways, as I turn on all of my quiet fans on low to feel nice a cool.

I believe in all of these techniques and products, yet I am in extreme pain waiting for my spine surgery. These techniques calm me but pain still inhibits peaceful sleep. I am beyond frustrated to not get good restorative sleep, but I still apply and diffuse all of my oils to try to calm me as much as possible.

Changing the room temperature to 65 was new news to me. I'd love it, but not sure my husband would. We already take showers before bed and keep our sheets clean. I have started using Serenity and Citrus Bliss in my BiPap and my husband and has even found benefit from that as well. Thank you for sharing.

I am experiencing ups and downs with sleep - using the serenity sleep products - one night this past week I slept 7 1/2 hours, very rare for me, the next night doing not so great - could not fall asleep, finally after reading for an hour I was able to go to sleep but only slept 6 hours . I will continue using the sleep system and see if I can increase my sleep hours to 7-8 hours a night - that is my goal .

I would love to diffuse more but my new diffuser has a light and I can't seem to turn the light off when it is running. otherwise, I think my route works great on nights we both have to work the next day. Thursday nights are hit or miss. he likes it cold so I sleep with two sometimes three blankets. we make it work.

I love my white noise machine and wouldn’t want to be without it. When traveling I use the built in feature on my iPhone

I have always had my room dark cool & quiet..
My mother grew is up with a fan going at all times but aside for older I find that silence 🔕 is more calming 😌 for me!

I love washing my bedding & then hang drying them outside in the sun & country air!

I want to change my sheets more often and shut my lights off before I fall asleep.

The circadian rhythm stuff is so true!!! About 9 yrs ago we went to Alaska for a family wedding, and one night we were all sitting around visiting. I happened to look over at the clock and saw it was after midnight. I was surprised that I didn’t even feel tired. I had no idea how much of an impact those visual cues (light to dark) actually had on sleep!

I feel like I do a good job with making my bedroom a sleeping place. The only thing that could be improved is the noise factor, but I’m not sure how. My husband’s C-PAP machine is the main source of noise. 🤪

I’m typically reading or watching phone before go to bed. That has been my wind down from long days of work.

To wind down I sometime catch up on emails, but that is a habit I am trying to stop and do earlier. I also listen to calming music or read before bed to wind down.

But learning to read before bed instead of watching

I love to take a nice shower before bed take my serenity and sleep tight

I would like to be more consistent with diffusing at night.

I started adding serenity and on guard to my shinrin Yoku diffuser at night. Love it.

I have been thinking about sleep. I just realized that most nights I fall asleep with the lights on. I think this has an impact on my sleep.

Going to start using bluelight blocking glasses I ordered some they just came today. They should really help with lights while reading and tv light when listening to music.