4 Tips for Creating a Sleep Sanctuary
Did you know the average person spends about 1/3 of their life sleeping?
That means that sleep is pretty dang important.
Yet, according to the CDC, a staggering 35.2% of adults in the U.S. report sleeping on average less than seven hours per night. This greatly impacts their health and daily functioning [CDC, 2020].
When we sleep our bodies are working hard to rest, repair, and rejuvenate. In today’s fast-paced society, filled with stress, deadlines, toxicity, and even including environmental stressors, its more important than ever that we create and preserve what I like to call a “sleep sanctuary” to aide our bodies in achieving quality rest and repair time and to preserve our mental health and wellbeing.
I am so passionate about sleep, I wrote a press release on this topic, which was was picked up by nearly 200 press sources nationwide in recognition of Mental Health Awareness month.
Check out some of these local features….
Here from KXAN Austin
Here from CW39 Houston
and
Here from CW33 Dallas
4 Easy Steps to Create a Sleep Sanctuary:
Reduce or eliminate electronics to create a tech-free zone
Due to the body’s composition (mostly water and minerals), our bodies themselves are highly electrically conductive.
In the typical sleeping area, electrical exposures from external sources can be exceedingly stronger than the body’s own electrical system (think cell phones, lamps, clocks, TVs, etc).
Long-term exposure to these high-level electric fields can negatively impact a person’s health by impairing the body’s ability to communicate with itself.
For best results, try removing all (or most) from your side tables and near your head. Remove them completely or place them across the room as far as possible from your sleep area.
Consider replacing wired clocks for battery-powered clocks. Or, if you use your cell phone for your alarm, turn it on airplane mode at night (and place it across the room, not next to your head, for good measure)
Seriously consider turning off your WiFi at night. You can do this manually, purchase a timer and pick a set time that it automatically turns off and back on in the morning. You’re not surfing the internet or checking emails at night (ARE YOU????), so there really isn’t a need for this extra disturbance while your body is in a resting state.
Here’s a helpful article on how to set your router on a timer or use a WiFi switch to turn it off at night.
2. Opt for natural furniture and fibers
Make smart selections - Choose wood for your bed frame instead of a metal frame (which can be conductive); linen or cotton for sheets, blankets, and curtains; wool or cotton for rugs (better yet, eliminate rugs all together as these can be difficult to clean and harbor dust, dirt, and bacteria), and opt for certified organic, non-toxic mattresses if you’re able.
A question I get A LOT is, where do I find a “clean” mattress to really get a good foundation for a sleep sanctuary?
The more I have researched, the more I love Savvy Rest for organic, non-toxic mattress options. This company offers organic, non-toxic mattress options. What better place to invest in clean materials than the place you spend 1/3 of your life—YOUR BED? They do not use chemical flame retardants, pesticides, bleaches, dyes or other toxic finishes in the manufacturing process. Talk about clean!
Begin your research into organic mattresses here (be sure to go to the “Certifications and Testing” section of their site). I think you’ll love the commitment to quality and transparency as much as I do. Use code “CHH” for a nice discount.
Natural materials and fibers reduce conductivity and reduce static, which enhances air quality by repelling (instead of attracting dust), making it easier to breathe and sleep through the night.
By contrast, human-made synthetic materials are negatively charged and build up unnaturally high static charge, which decay very slowly and cause significant decline in the essential ions in the air.
In short, too many synthetics alter the balance of the indoor environment leading to potential negative effects for occupants—stimulation of the body’s defense systems to stay healthy, feeling stressed, fatigued, brain fogged, and difficulty breathing can be a few of the symptoms.
3. Transition to red lights after sun down
Switching to pure red light helps support the body’s circadian rhythm, by promoting melatonin production, allowing you to naturally transition in a state ready to rest, relax, and rejuvenate.
Pure red light lamps block blue and green wavelengths, promoting a deep and restful sleep.
Pro Tip: Change the background filter on your phone to red, or better yet, put your phone away and read a good book to wind down instead of doom scrolling.
Super Pro Tip: I love BonCharge for their pure redlight, blue light blocking lamps and bulbs. Use code “CHH” for a 15% off discount.
Find them here.
4. Monitor indoor air quality
Utilize a humidistat or an air quality monitor like Awair, which monitors CO2 levels, humidity levels, and fine particulate levels.
When you monitor the average levels of elements that contribute to poor IAQ, you can take steps to reduce these conditions by addressing whichever factor is consistently elevated.
For example, be sure to facilitate air exchange and ensure good air flow by:
Eliminating clutter (Ex: avoid using the area under your bed for storage and allow free airflow)
Utilizing fans to circulate the air (Ex: keep your ceiling fans on, using the low setting and utilize your exhaust fans when cooking. Run the bathroom exhaust at least 15 minutes after a bath or shower)
Additionally, utilize an air filter like an Air Oasis with HEPA and carbon filtration to capture ultra fine particles and even chemicals and VOCs
If you prefer a fresh scent, opt for essential oils instead of candles or plugs ins, which emit chemicals and VOCs. Note that many people, especially those with chemical sensitivities may prefer to avoid essential oils for a scent-free space.
Have you implemented any of these tips?
Shoot me an email (yes, I do read them and respond) and let me know the steps you’ve taken to create your sleep sanctuary.
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Founded by Cristina Greenfield, Conscious Healthy Home uses the principles of building science and building biology to equip individuals to create healthier living spaces and improve their quality of life by creating better environmental conditions.
Healthy Homes don’t happen by accident
They are well designed, well built, and WELL MAINTAINED
Learn everything you need to know about maintaining your home and increasing your home’s health score in The Ultimate Healthy Home Maintenance Guide.
Module 1 - get to know your home (identifying higher-risk areas, collecting data, organizing emergency contacts, understanding the limits of your builder’s warranty and home/renter’s insurance)
Module 2 - Weekly maintenance (all the stuff you need to do on a weekly basis to maintain the health of your home)
Module 3 - System’s maintenance (HVAC, Electrical, Plumbing, Building Assemblies, Appliances)
Module 4 - Seasonal maintenance (❄️, 🌷, ☀️, 🍂—I cover it all in “zombie prepper” detail)
The Ultimate Home Maintenance Guide is available here.
Stay conscious and curious, friend!
❤️C
*Note - this blog post contains affiliate links, but rest assured that I only recommend services and products that I would actually use myself.
