Getting enough sleep may be the single most important thing you can do for your body.
Even a single night without sleep has been shown to cause massive reductions in your emotional and physical state, while severely limiting your cognitive capacity for the rest of the day (if not for the next couple of days).
Over time the accumulation of poor sleep quality and low sleep duration has been shown to cause an increased risk of heart disease, diabetes, dementia, weight gain, and even cancer. With this comes an associated increase in inflammation, and declines in attention, memory, productivity, and athletic performance.
So, to put it simply–sleep is extremely important.
This is why we have put together the ultimate guide to creating your personal sleep cocoon that you can use to get to sleep faster, sleep better and maximize your health!
How to Use This Guide
The point here is to optimize your sleep environment without pharmaceuticals. You can't use everything in this guide, at least not all at once. There's no point in using earplugs AND headphones, for instance. We just want to make you aware of all the options so you can optimize your particular sleep environment.
Go to Sleep Faster with Bedroom Enhancements
Our first section looks at physical alterations you can add to your bedroom as a way to improve your ability to fall asleep, while also assisting you improve the quality of that sleep.
Blackout blinds are blinds that have been designed using blackout fabric as a way keep your room as dark as possible--and this is important.
Your eyes contain receptors that are sensitive to light. When these receptors are stimulated by light they send signals to your brain, which in turn stimulate feelings of alertness, while also down-regulating feelings of relaxation and tiredness. As you can imagine, this not only makes it difficult to fall asleep, but also reduces your quality of sleep throughout the night .
Your Skin Can Sense Light
It's not just your eyes that need protection from light while you sleep--your skin can also sense light (29). This makes sense, because your skin converts sunlight into vitamin D, so of course it is light sensitive. Blackout blinds protect your whole body from light, not just your eyes.
The use of blackout blinds in the bedroom has been shown to reduce light entering the room, thus increasing your ability to fall asleep in the short term. This has also been shown to aid in the regulation of normal sleep hormone secretion, which can actually improve your sleep quality in the long term .
Sound machines are designed with the intent to make white noise–a unique noise that functions as a type of anti-noise. This means that it doesn’t demand any focus, and as a result, acts as a distraction from normal thought and focus.
This noise also physically dampens and muffles other sounds and noises that could demand attention and promote wakefulness—for example, outside traffic, a dripping trap, or even your partner’s snoring.
As a result, the use of sound machines at night have been shown to not only enhance sleep quality, but also prolong sleep duration and reduce the speed required for you to fall asleep [3, 4]–essentially ticking all of the sleep related boxes!
Essential Oil Diffusers
Essential oil diffusers are specifically designed machines that disperse essential oils into the air, causing their natural aroma to completely fill the room.
There are a number of different styles of essential oil diffusers that can be used, some of which are much more complex than others – the thing to remember is that they all aim to do the same thing!
Now these machines only have the ability to enhance sleep quality if you use them in combination with appropriate essential oils. With that in mind, the aroma of essential oils derived from lavender and clary sage have both been shown to cause large improvement in sleep quality and relaxation, making them your best bet [5, 6].
Rehne Burge, CA, NAHA Louisiana Director
The Aromatherapist says...
"When purchasing essential oils, follow these simple steps:
1) Avoid purchasing oils from a department, drug or grocery store.
2) Purchase essential oils from online websites that provide online GC/MS analysis reports onsite.
3) Never take the advice of a salesperson or other unless they are trained in Aromatherapy.
To locate an Aromatherapist or ask further questions, you can find me or a Director in your area at the NAHA site."
Sleep Aid Device
The Dodow sleep device is a new introduction to the sleep market. This unique little machine projects a halo of subtle light onto your ceiling (so subtle that it will not stimulate the light receptors in the eye), which pulses in a gentle and rhythmic manner.
By synchronizing your breathing with the rhythm of the light, Dodow creates a relaxing effect by stimulating your parasympathetic nervous system. This reduces blood pressure and heart rate, and improves hormone function, putting your body in a deep state of relaxation .
Through this mechanism, the Dodow has the capacity to help you fall asleep faster, while also putting you in a deeper sleep state throughout the duration of the night . This can cause serious improvements in global sleep quality!
Get to Sleep Faster with Wearables
With the things that we can add to your room, there are also certain things that you can wear that also have the ability to improve your sleep quality in a huge way.
Commonly known as sleep masks, eye masks are most commonly made from fabric that blocks all light from entering the eyes.
In doing so, these masks reduce the neural stimulation caused from light. As a result, they have been suggested to improve your ability to fall sleep, help you maintain a deeper sleep, and ensure that you stay asleep for longer – all with less sleep disturbances throughout the duration of night.
And the research really supports this, showing that those individuals who use eye masks on a regular basis fall much asleep faster than those who don’t . These same individuals also tend to have better global sleep quality, suggesting that eye masks also have the ability to promote a deeper and less restless sleep .
Blue Blocking Glasses
We have already mentioned how light exposure can stimulate the brain, thus causing wakefulness. But what we didn’t mention is that certain types of light are much worse than others – with the most detrimental to sleep being blue light, which is emitted from electronic devices such as phones and tablets.
This light causes huge disruptions in your circadian rhythm, making it extremely difficult to fall asleep, while also causing large reductions in sleep quality throughout the night.
Blue light blocking glasses are specially designed glasses that stop this blue light from reaching your eyes. Using amber coloured lenses, these glasses effectively stop all blue light from reaching the eyes surface – thus ensuring that they do not stimulate the brain.
Research has shown that simply wearing these glasses for three hours before bed can cause huge improvements in your ability to fall asleep, while also ensuring that you maintain a deeper and more restful sleep throughout the night’s duration [11, 12].
Environmental noise (such as outside traffic or your partners snoring) can stimulate key receptors within the ear, which in turn send signals to brain. These signals heighten sensations of alertness, essentially inducing a state of wakefulness that can make it quite the challenge to fall asleep.
Earplugs offer an easy and affordable method of reducing this audible stimulation, therefore increasing sensations of relaxation.
Evidence shows that individuals who start using earplugs on a regular basis will typically fall asleep much faster than they did prior to using earplugs. Additionally, they also tend to experience a deeper more restful sleep, in which they are less likely to wake throughout the night [13, 14].
One way to enhance your sleep quality is to listen to either white noise or environmental sounds. These sounds actually reduce brain stimulation, putting you in a more restful state – which as you can imagine, enhances your ability to fall asleep.
The kicker here is that not everyone wants to listen to these noises – which means that headphones offer the most effective option to keep you and the rest of your household happy.
By providing you with a private method of listening to these sleep-inducing sounds, and also blocking out any annoying external noises, headphones offer a great way to help you fall asleep faster, and maintain a deeper sleep through the night .
Use the Right Bedding
Very much like both our wearables and our bedroom additions, we can also make some changes to our bedding to cause substantial improvements in sleep quality.
As obvious as it may seem, your pillow can have a massive impact on not only your ability to fall asleep, but also a number of other key sleep indicators as well. Having a quality pillow can make you less likely to wake during the night, reduce sleep disruption, and even improve neck and back health over the duration of your lifetime .
With this in mind, choosing the best pillow to suit your sleep style, your individual poster, and your personal comfort preference is essential to making your bedroom more ‘sleep friendly’, and thus increase your sleep quality.
Grounding sheets are designed to provide the body with a connection to the earths natural negative charge. While this may sound a little bit far fetched, there is reason to believe that this application of charge can actually down regulate the body’s hormonal and nervous systems, enhancing recovery and relaxation.
Taking this into consideration, research has shown that the application of grounding in this manner can reduce cortisol secretion and enhance sensations of relaxation .
Moreover, when using the application of grounding, individuals have been shown to fall asleep much quicker than they do without that grounding. Within this, they also appear to wake up feeling more refreshed and with more energy , providing a pretty clear demonstration of their effectiveness in this manner.
Dr. Eric Wood, ND
The Naturopathic Doctor says...
"Also don't forget two simple yet powerful tools to improve your sleep:
1) Taking an epsom salt or peat moss bath: the act of soaking in warm, mineral-rich water can help the body go into 'parasympathetic dominance', which is our 'rest and digest mode', many people struggle with due to overly busy schedules, not winding down before bed, etc. It also helps the body start to regulate it's temperature for bedtime. Most individuals are unaware that our body temp needs to drop approximately 0.4 degrees celsius to sleep well. This can also be helped by...
2) Turning down the thermostat. Ever tried to sleep on a hot, sticky summer night? It doesn't tend to work too well as your body is struggling to be able to cool and drop down that body temp, so you can reach deeper and more restful sleep."
Organic sheets are quite simply sheets made from completely organic materials. Typical sheets and bedding are made with numerous plastic and industrial grade compounds that not only have a negative impact on the environment, but can also cause mild irritation and health issues – and obviously organic sheets completely mitigate this.
These specific sheets are well known for being extremely soft and incredibly comfortable. They are also ideal for those who suffer from allergies, or have sensitive skin. Moreover, given that they breathe a whole lot better than regular cotton sheets, they increase sleep comfort throughout the entire night .
Through each of these interactions, organic sheets appear to be a simple and effective means of enhancing sleep.
Very much like our pillow section mentioned above, your mattress is one of the single most important things that you can consider when it comes to sleep. Your mattress essentially dictates your comfort levels throughout the entire night.
As a result, having a good quality mattress that suits your needs has been shown to improve your ability to fall asleep, increase the quality and duration of that sleep, and even ensure you wake up feeling more rested than you would otherwise .
Taking this into consideration, finding a mattress that suits your individual comfort needs is essential – so do your research and choose wisely!
Use Natural Supplements to Fall Asleep Quickly
Like most things, there are a number of specific compounds that have actually been shown to enhance sleep quality. These compounds are completely organic in nature, and have the ability to interact with the body extremely positive manner.
Chamomile is a specific herb that comes from the flowers of the Asteraceae family.
While used for thousands of years as a bit of a cure all, recent research has shown that chamomile contains two groups of compounds known as flavonoids and terpenoids. These compounds are highly bioactive, in which they interact with the brain at a cellular level to both improve health and reduce nervous system hyperactivity.
Through this unique interaction, the supplementation of chamomile has been shown to elicit significant improvements in both sleep quality and sleep duration after as little as two weeks of consumption  – which is pretty damn effective if you ask me!
Dr. Ahmad Alsayes, MD
The Medical Doctor says...
"Chamomile is one of the most ancient medicinal herbs we know, and when we drink its aqueous extract (in form of tea) regularly, it can effectively work as a mild sedative to calm nerves and reduce anxiety and to treat nightmares, insomnia and other sleep problems."
Passion Flower is quite simply a climbing vine that is easily recognised by its bright purple flowers. Found growing natively throughout south-eastern sections of the United States, and both Central and South America, this amazing plant has been used for thousands of years in traditional medicinal practices.
Amazingly, the supplementation of this unique bioactive plant before bed has been shown to cause large and measurable improvements in both sleep duration and sleep quality, while also reducing the amount of time it takes to fall asleep .
This genuinely makes passion flower one of the most potent natural sleep boosters on the planet.
Magnesium is the fourth most abundant mineral found within the human body – and also one of the most important. It is essential to all living cells, where it plays a number of roles ensuring the success of many physiological functions.
It is required to produce energy, allow the production of your DNA, and is even used to build and repair enzymes, proteins, and the body’s tissue.
Interestingly, it also plays a key role in the management of sleep. As a result, its supplementation has been shown to reduce feelings of stress and anxiety , while also increasing sensation of relaxation, thus contributing to enhanced sleep quality .
L-Tryptophan is a specific supplemental form of tryptophan.
Tryptophan is a specific type of protein known as an essential amino acid. It is considered essential because it is vital the normal health and function of the human body, however it cannot be synthesized within the human body.
Tryptophan is so important because it assists in the production of melatonin in the brain. Melatonin is an important hormone that helps with the regulation of the body’s circadian rhythm, and therefore helps maintain normal sleep patterns.
Taking this into consideration, the supplementation of tryptophan has been shown to increase melatonin production in the brain. This in turn causes large improvement in sleep quality and duration, while also helping you fall asleep easier [26, 27].
Laura Myers, RDN
The Nutritionist says...
"Drinking a glass of tart cherry juice has also been shown to help aid in sleep. Tart cherries are a natural source of melatonin, which helps to regulate your sleep cycles. In addition, tart cherry juice has been shown to increase to availability of tryptophan--a precursor to serotonin. Tart cherry juice can be found at most grocery stores in the juice aisle."
We have already touched on the importance of melatonin in regards to the management of the circadian rhythm, and the promotion of sleep. However, what we failed to mention was that melatonin can also be taken in a supplement form.
As a result, this has obvious and positive implications for sleep quality, much in the same manner as tryptophan. However, as an added bonus, using melatonin to aid sleep has also been shown to improve morning alertness and energy throughout the following day.
This suggests that using melatonin to promote sleep may also improve overnight recovery, which has a myriad of additional health benefits .
Improving your sleep is hands down the most important thing you can do for your health and longevity. With good sleep quality showing associations with improved health, cognitive function, mental state, and even physical fitness, it should really be a major priority for all of us.
Which is why we have put together the ultimate guide that outlines everything you can do to improve your sleep. These methods enhance sleep from every angle, offering benefit for literally anyone.
If you have used any of the methods outlined in this article, we would love to hear about it – so drop us a comment and we will get back to you ASAP!
- Wams, Emma J., et al. “Linking light exposure and subsequent sleep: A field polysomnography study in humans.” Sleep12 (2017): zsx165. From:
>Durrington, Hannah J., et al. “‘In a dark place, we find ourselves’: light intensity in critical care units.” Intensive care medicine experimental1 (2017): 9. From:
>Xie, Hui, Jian Kang, and Gary H. Mills. “Clinical review: The impact of noise on patients' sleep and the effectiveness of noise reduction strategies in intensive care units.” Critical Care2 (2009): 208. From:
>Spencer, J. A., et al. “White noise and sleep induction.” Archives of disease in childhood1 (1990): 135-137. From:
>Seol, Geun Hee, et al. “Randomized controlled trial for Salvia sclarea or Lavandula angustifolia: differential effects on blood pressure in female patients with urinary incontinence undergoing urodynamic examination.” The Journal of Alternative and Complementary Medicine7 (2013): 664-670. From:
>Goel, Namni, Hyungsoo Kim, and Raymund P. Lao. “An olfactory stimulus modifies nighttime sleep in young men and women.” Chronobiology International5 (2005): 889-904. From:
>Vgontzas, Alexandros N., et al. “Chronic insomnia is associated with nyctohemeral activation of the hypothalamic-pituitary-adrenal axis: clinical implications.” The Journal of Clinical Endocrinology & Metabolism8 (2001): 3787-3794. From:
>Joseph, Chacko N., et al. “Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension.” hypertension4 (2005): 714-718. From:
>Babaii, Atye, Mohsen Adib-Hajbaghery, and Ali Hajibagheri. “Effect of using eye mask on sleep quality in cardiac patients: A Randomized controlled trial.” Nursing and midwifery studies4 (2015). From:
>Daneshmandi, Mohammad, et al. “Effect of eye mask on sleep quality in patients with acute coronary syndrome.” Journal of caring sciences3 (2012): 135. From:
>Kimberly, Burkhart, and Phelps James R. “Amber lenses to block blue light and improve sleep: a randomized trial.” Chronobiology international8 (2009): 1602-1612. From:
>Wei, Xin, et al. “Blue-light-blocking intraocular lens implantation improves the sleep quality of cataract patients.” Journal of Clinical Sleep Medicine08 (2013): 741-745. From:
>Demoule, Alexandre, et al. “Impact of earplugs and eye mask on sleep in critically ill patients: a prospective randomized study.” Critical Care1 (2017): 284. From:
>Litton, Edward, et al. “The efficacy of earplugs as a sleep hygiene strategy for reducing delirium in the ICU: a systematic review and meta-analysis.” Critical care medicine5 (2016): 992-999. From:
>Bloch, Boaz, et al. “The effects of music relaxation on sleep quality and emotional measures in people living with schizophrenia.” Journal of music therapy1 (2010): 27-52. From:
>Jeon, Mi Yang, et al. “Improving the quality of sleep with an optimal pillow: a randomized, comparative study.” The Tohoku journal of experimental medicine3 (2014): 183-188. From:
>Chevalier, Gaétan, et al. “Earthing: health implications of reconnecting the human body to the earth's surface electrons.” Journal of Environmental and Public Health2012 (2012). From:
>Ghaly, Maurice, and Dale Teplitz. “The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress.” Journal of Alternative & Complementary Medicine5 (2004): 767-776. From:
>Shin, Mirim, et al. “The effects of fabric for sleepwear and bedding on sleep at ambient temperatures of 17 C and 22 C.” Nature and science of sleep8 (2016): 121. From:
>Radwan, Ahmed, et al. “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.” Sleep health4 (2015): 257-267. From:
>Babson, Kimberly A., James Sottile, and Danielle Morabito. “Cannabis, cannabinoids, and sleep: a review of the literature.” Current psychiatry reports4 (2017): 23. From:
>Chang, Shao‐Min, and Chung‐Hey Chen. “Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial.” Journal of advanced nursing2 (2016): 306-315. From:
>Guerrero, Fructuoso Ayala, and Graciela Mexicano Medina. “Effect of a medicinal plant (Passiflora incarnata L) on sleep.” Sleep Science3 (2017): 96. From:
>Boyle, Neil Bernard, Clare Lawton, and Louise Dye. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients5 (2017): 429. From:
>Abbasi, Behnood, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences12 (2012): 1161. From:
>Wyatt, RichardJ, et al. “Effects of L-tryptophan (a natural sedative) on human sleep.” The lancet7678 (1970): 842-846. From:
>Yurcheshen, Michael, Martin Seehuus, and Wilfred Pigeon. “Updates on nutraceutical sleep therapeutics and investigational research.” Evidence-Based Complementary and Alternative Medicine2015 (2015). From:
>Scheer, Frank AJL, and Charles A. Czeisler. “Melatonin, sleep, and circadian rhythms.” Sleep medicine reviews 9.1 (2005): 5-9. From: