When you walk into your bedroom, do you get filled with a sense of ease and calm or a sense of overwhelm and dread?

If you’re anything like I used to be, your room is filled with baskets of clean, yet-to-be folded laundry, dog beds, books, and whatever else didn’t have a home.

Your bedroom should be for two things: sleep and sex.

In order to get you thinking about building your sleep sanctuary, here are some ideas. I don’t have partnerships with any of the brands mentioned, they are just things I use and love.

1) Declutter your room: Marie Kondo your bedroom. Do the things in there bring you joy? You should have bedroom furniture and soothing decor in your bedroom, not much else. The chaos of a messy, full room can stimulate your brain and make it harder to wind down.

2) Wash your sheets and pillowcases weekly: Having clean sheets not only feels good, but is good for your health! By washing sheets weekly, you’re preventing build-up of harmful germs, decreasing allergens, and ensuring a hygienic place to rest your head.

3) Turn the heat down: 
This one can actually save you money! The ideal room temperature for sleep is 60-67 degrees Fahrenheit. If you have a smart thermostat, set it to turn down to around 65 degrees an hour before bedtime.

4) Remove all screens from your bedroom: 
Between the light exposure, brain stimulation, and distraction, screens keep people up at night. They don’t belong in bedrooms.

5)Turn your alarm clock away from you: 
Clock watching can actually increase your anxiety and make it harder to fall asleep. Also, the light from the alarm clock can stimulate your brain and keep you awake.


UNDER $25:
1) House Plants: Houseplants provide two things. They bring nature inside, which is calming, and they filter the air. Some plants are better than others but any plants are better than none. I can hear your objections now. “I have a black thumb. I kill plants.” I did too. But, I decided to give houseplants a try a few years ago and many are REALLY hard to kill. Start with Peace Lillies, Pothos, Snake Plants, or Spider Plants. They purify the air and are really hard to kill.

2) Soothing Music or Meditations: Playing soothing music or guided meditations is great way to wind down at the end of the day. “Spa Radio” on Pandora is free, as are many guided meditation stations. On Spotify, there are hundreds of guided sleep meditations. My favorite option is the Calm app, which is available on iOS or Android.


UNDER $50:
1) Blackout Curtains: 
Blackout curtains do the important job of blocking out any ambient light from outside. Even small amounts of light can interrupt sleep.

2) Wall Color: Research has shown repeatedly that blue is the wall color that promotes the best sleep. When choosing a wall color, look for earth tones, blues, and greens. Any color that you put on your bedroom walls should be soothing.

UNDER $100:
1) New Pillow: Having proper head and neck support can be a game changer. I use a water pillow like this one: https://www.amazon.com/Mediflow-Fiber-Original-cli… but memory foam pillows are also great. If you’re able to make the investment, aim for a pillow made with organic materials so that you’re not spending the night breathing in harmful chemicals. Avocado Mattress makes a pillow my husband loves. Check it out here: https://www.avocadogreenmattress.com/shop/green-pi..

2) Air purifier: Clean air is essential for good sleep. Getting an air purifier can actually give you two benefits: cleaner air AND white noise. I have this one: https://www.amazon.com/gp/product/B071D58ZY5/ref=p… and it’s been great.


UNDER $200:
1) New Sheets: Choose sheets that are comfortable and breathable. If you’re able to make the investment, I always recommend organic materials. I love the Sol Organic sheets.


****Your mattress****

We spend (or we should spend) 1/3 of our lives in bed. You should get a new mattress every eight years or less. When choosing a mattress, it’s important to look for one made with organic and/or natural materials, as many of mattresses are filled with toxic chemicals. Luckily, there are so many amazing companies and you can find a healthy, non-toxic mattress at almost any price point. Check out: Avocado Mattress, Brentwood Home, or Eco Terra Beds. They feel like a big investment, but when you consider how long you use them, it’s important to make that investment.

Dedicate to upgrading your sleep sanctuary one or two things at a time. Over a few months, you’ll be shocked at the difference.

I’m curious, what is your must have in your bedroom? Leave a comment and let me know!

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