Studies show that most healthy adults require 7-9 hours of sleep per night to function at their best. Between work, family and daily life a lot of us feel lucky if we can average about 7 hours. If you are able to spend most of your sleep during stage 3, where you get your deepest rest, you will wake up feeling refreshed and energized regardless if you slept for 7 hours or not. During stage 3 sleep your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. As you age, you sleep lighter and for a shorter time span. So, it is important to spend as much time as you can in the third stage.

We’ve listed a few helpful ideas you can use to turn your bedroom into a sleep oasis!

Darkness and temperature

Darkness and temperature are two of the most important. Darkness encourages our brain to produce melatonin, a natural hormone that makes us sleepy. Temperature will allow us to rest comfortable, around 70F (20C) is recommended.

By using blackout curtains we are blocking all outside light while also keeping a consistent temperature. Balichun blackout curtains are available in a variety of colors and lengths, their simple elegance will match any room and they won’t break the bank! If you’re unable to use blackout curtain’s, try YIVIEW sleep mask. They are light weight and come in packs of 3 so you can leave one at home and carry one in your travel case.

The right lighting

If you are creating a sleep oasis for a young child or someone that needs some light in the room while they sleep, try adding a Himalayan salt lamp into the space. One lamp can purify the air by filtering out mould, dust and pet dander.

The soft orange glow of a Himalayan salt lamp naturally increases melatonin production and will not negatively affect your sleep pattern if you wake up in the middle of the night. The most thing to consider when buying a Himalayan salt lamp is to find a lamp that is real Himalayan salt taken from mines in Pakistan.

If you buy a lamp sourced from another location, it is a knock off and you will not get any of the Himalayan sea salt benefits. Secondly you want to get the correct sized lamp for your room. The Himalayan Salt Shop has a great guide to find the perfect size for any space. Lastly you want a lamp with dark shades as they have the highest quality.

The use of sound or silence

White noise is one of the finest sounds to de-stress, encourage relaxation and brings you deeper into meditation. By incorporating white noise into your sleep routine, you are cancelling out disturbing sounds and creating a quite cocoon, regardless of your surroundings or sleep situation.

Techlicious has a list of white noise Smart Phone Apps that you can download and start using immediately. If you prefer to keep your phone away at night we recommend the Big Red Rooster for its affordability, multiple sleep sound settings and the optional timer. If you need total silence Mack’s Ultra Soft Foam Earplugs cancel even the loudest snores.

Comfortable bed and beddings

A plush bed is inviting and always important to ensure you will have a good night rest. The linens should have a fresh and luxurious feeling. Imagine big cozy blankets, soft sheets and fluffy pillows. This ultra-soft LinenSpa down comforter doesn’t need an additional cover and it’s hypoallergenic. I recommend pairing it with these sheets from Mellanni. Both are easy to care for, come in a variety of colors and sizes and won’t break your bank! These 100% Poly Gel Fiber filled pillows from Beckham Hotel Collection are incredibly comfortable as-well-as dust mite, mold and mildew resistant so you don’t have to worry about replacing them for a few years. Instead of spending a fortune on a new mattress look into adding a mattress topper to your existing one. We love this Leisure Town water resistant, cotton filled topper. The cloud like surface adds support with-out making you hot.

Clean and purified air

Indoor house plants purify the air, promote relaxation, reduce anxiety, and even help us catch a few extra z’s. A few low maintenance options are Peace Out Peace Lilly, French Lavender, Golden Pothos and The Sneaky Snake Plant. You don’t need to have a green thumb to enjoy the benefits and they are guaranteed to bring peace into your bedroom. You can learn more about bringing indoor house plants into the bedroom to promote sleep here.

Scents and essential oils

There are also different scents that help promote sleep. Essential oils are natural and don’t create common side effects associated with many sleep medications. Oil diffusers do not alter the essential oil being diffused, delivering a safe amount into the air we breathe, naturally making us feel relaxed.

We love the Anjou diffuser for its chic design and because it comes with 12 different oils to get you started. For sleep-aid we recommend Lavender, Valerian, Peppermint and Eucalyptus. The Beautiful Life Plan has a great article on using essential oils for sleep.

It’s time for me to say goodnight, you will soon be on your way to your best night sleep!