
Time out.
Staying home.
Going to bed early.
If your life is anything like mine, your childhood consequences have become your adult goals. You know that good quality sleep may not as instagrammable as ice baths and sauna sessions, but it’s far more foundational to overall health.
Sleep is vital for accessing our innate “healing mode,” which is a parasympathetic nervous system state that turns our energy inward (toward repair and detoxification) instead of outward (toward engaging with the external world). (1)(2)(3)(4)
When we sleep, our brain detoxifies, our cells are repaired, our immune system recalibrates, and so many other beneficial processes activate. (5)
Unfortunately, modern environments are full of things that can sabotage our sleep, leaving us tossing and turning instead of resting and restoring. Maybe that’s why over one third aren’t getting the recommended amount of sleep each night. (6)
Of course, it’s not just about the number of hours slept – quality matters, too! In this article I’ll share 7 ways to create a sleep environment that supports restorative nights and productive days.
As always, none of these statements have been evaluated by the FDA, this article is not medical advice, and it’s not meant to diagnose or treat any condition.
#1 – Get The Light Right ^

In the natural world, we see blue/green light in the daytime via sunlight and red light in the evening via firelight. Our circadian rhythm uses these types of light to keep time – to tell our bodies when to be alert and when to become sleepy.

If you’ve been in the wellness community for awhile, you’ve probably heard that blue light from televisions, phones, tablets and even overhead light bulbs after sunset can confuse our circadian rhythms and inhibit the production of melatonin – aka the “sleep hormone.” (7)
Fortunately, there are several ways to block the blue for better sleep.
Wear Light Filtering Glasses After Sunset
In the olden days, I wore these clunky orange safety goggles after sunset because, well, actual blue blocking glasses didn’t really exist yet.
Fortunately, they do now, and they’re an excellent, budget-friendly place to start . . . especially if you’re sharing a home with someone who doesn’t want to make bigger changes to your environment just yet.
Blue blockers help counteract the problem of “junk light” at night by doing just what their name implies – blocking blue (and sometimes green) wavelengths from reaching the highly sensitive light receptors in your eyes. (8)
If you want to try them out, here are my recommendations:

Option 1: Blue Light ONLY Blocking Glasses
These glasses block blue light but let green light through, so screens look closest to “normal” when wearing them at night.
The options below filter out 99-100% of light within the blue range (450-495 nanometers).
- Luminere Glasses from The Sleep Doctor Michael Breus PhD – These are the most affordable frames I’ve found, but they aren’t quite as durable as others I’ve tried.
- Aviator Night Swannies – These are my favorite in terms of style, so they’re my “go to” when I feel like I can get away with being a little “weird” at evening events. Plus, I’ve had them for years and they’ve held up really well.
- Sundown Glasses from Block Blue Light (Save 10% with code MP10) – This company offers a lot of style options, including some for kids.
Option 2: Blue AND Green Light Blocking Glasses
In order to block the other “daylight” color – green – you need a slightly more intensely hued lens.
These Nightfall Glasses block 100% of blue light (450-495 nm) and green light (up to 550nm), making them a great option for maximum nighttime protection. If you want to try them out, click here and use code MP10 to save 10%.
Switch to Soft, Warm Lighting

Blue blocking glasses protect your eyes from “junk” light, but did you know that your skin also contains the same light receptors that are found in your eyes?
It’s true. They’re called melanopsin receptors, and researchers believe that they may “act as a peripheral circadian sensor that contributes to metabolic health.” (9)
Some studies in rodents have shown that light applied directly to areas of skin (even with the eyes covered) can shift circadian rhythms. For example, a 2001 study on hamsters found that transdermal light exposure to the body could still cause phase shifts in circadian rhythm. (10)
There’s a lot we don’t yet know about how these receptors influence our biology, but learning about them is one of the factors that motivated me to swap out my bright overhead lighting for lamps lit with soft amber and red light bulbs. Here’s why:
We know that bright evening light exposure at night causes phase delay (getting sleepy later). (11) This could be because:
- Our brains interpret bright light as “midday lighting,” which signals that it’s time to be alert and moving around.
- Blue light emitted by the bulbs reduces melatonin production, which dampens “get sleepy” signals.
Most likely it’s both.
Either way, shifting to a softly lit environment with a warm glow has positively influenced both my physiological and emotional well-being. My house feels cozier, my family winds down more easily, and I fall asleep easier.
I still look at screens at night so my skin is getting some blue/green light exposure, but combining the use of orange glasses (for screen time) with warm ambient lighting has been a huge win overall.
Here’s what I use:
- Sweet Dreams Bulbs – These create a warm amber light that’s guaranteed to be 100% blue light free, zero flicker, and low-EMF. There’s a night light version of this bulb, too.
- Twilight Bulbs – These bulbs create a dimmer red light that’s 100% blue and green light-free, flicker-free, and low-EMF. There’s also a night light version of this bulb.
We use Sweet Dreams bulbs in our living areas because their warm amber glow is 100% free of blue light and mimics the softer light of early evening. It creates a cozy, calming environment that helps us start winding down for the night, but it still looks more “normal” because it contains some green light.
In our bedrooms, we switch to Twilight bulbs, which create a deep red light that’s free of both blue and green wavelengths. This type of light is more in tune with what you’d experience in nature just before sunrise or after sunset. It’s the most sleep-friendly option for the final hour (or hours) before bed and helps support melatonin production and deeper rest.
Also, Block Blue Light makes low-EMF, flicker-free BioLight Full Spectrum Light that can switch between three modes:
- Full Spectrum Day Mode – Replicates natural sunlight much better than conventional LEDs
- Mixed Mode – Provides a warm low blue light option that replicates the same light during sunrise and late afternoon / sunset
- Night Mode – This 100% blue-light free amber light creates a relaxing candlelight feel
Bonus tip: Place your circadian-friendly bulbs at eye level or lower.
Give Your Electronics A Circadian-Friendly Makeover

If you have a bright LED alarm clock, consider swapping it for one that uses dimmable red light. (If you use your phone as an alarm clock, I suggest switching it to airplane mode before bed to reduce EMF-exposure.)
Also, I recommend placing these LED light dimming stickers on all the bright indicator lights that seem to be standard on electronics. Some people just use them in bedrooms, but in my house anything with an annoying glow gets a sticker. 🙂
Blackout Your Bedroom

Now that you’ve dimmed the lights and slapped stickers on the glowing gadgets, it’s time to tackle the junk light pouring in from outside.
Blackout curtains or shades stop outside light leaks that mess with your sleep.
Unfortunately, it’s difficult to fully block light with natural fibers, so most are made with synthetic materials including PVC and polyester, often with flame retardants added in.
I’m personally comfortable with using PVC and polyester in some cases, but I do prefer options that have been manufactured with higher standards for overall well-being in mind. Here are some of my top recommendations:
Magic Linen – These blackout curtains look just like classic linen drapes—but thanks to a thick polyester backing, they block out light very effectively. The polyester meets OEKO-TEX Class 2 certification and zero flame retardants. They’re available in both standard and custom sizes.
Moondream – While most of their curtains are made from polyester, Moondream holds multiple health certifications—including OEKO-TEX. They make curtains with blackout, soundproofing, thermal insulation, and even EMF-blocking properties, all without flame retardants.
Sleepout – These are the only 100% blackout curtains I know of that carry both OEKO-TEX Class 1 and GREENGUARD Gold certifications. That means they block light just as effectively as conventional PVC blackout curtains—but without the toxic chemicals. The OEKO-TEX Class 1 rating ensures the fabric is safe even for a baby’s sensitive skin.
If blackout curtains aren’t an option, using an eye mask will protect your eyes, which are the primary circadian gatekeepers.
#2 – Find Your Temperature “Goldilocks Zone” ^

After sundown, the natural world begins to cool—and our bodies are designed to respond to that shift. A drop in environmental temperature sends a biological signal that it’s time to rest.
Lowering the thermostat in your home can mimic this natural temperature drop and help you fall asleep faster and sleep more soundly.
Research has identified a wide optimal bedroom temperature range between 62–82°F, with 65°F cited as an average sweet spot for many people. (12)
Women tend to prefer slightly warmer environments than men, which may explain why my ideal sleep temp is around 73-34°F. (13) Also, factors like hormone fluctuations, menopause, body composition, and health conditions like GERD or sleep apnea can also affect what temperature works best for you.
I suggest starting with a thermostat setting between 65–72°F (18–22°C), then adjusting from there to find what feels best for you.
Also, we’ll dive into more detail soon, but materials matter:
- Wear loose, light pajamas to avoid overheating
- Choose natural bedding fibers like cotton or bamboo
- Avoid synthetic fabrics like polyester, which trap heat and moisture
Cold feet keeping you up? Try wearing socks to bed. This simple strategy encourages a process called distal vasodilation, which increases blood flow to your hands and feet, helping your core body temperature drop more efficiently. (14)
In one study, participants who wore socks or used other foot-warming methods not only fell asleep faster, but also stayed asleep longer and experienced better overall sleep quality. (15)

#3 – Sleep On A Comfy + Supportive Mattress ^
You spend about a third of your life sleeping—so your mattress quality matters.
An uncomfortable mattress can create pressure points around your hips, shoulders, and lower back, which causes your body to toss and turn in search of relief. These micro-movements might not fully wake you up, but they do pull you out of deep sleep—the stage when your body repairs tissues, balances hormones, and releases human growth hormone.
That’s why choosing the right mattress is one of the most impactful things you can do for your sleep.
But comfort isn’t the only thing to consider.
Many conventional mattresses are made with synthetic foams and chemical flame retardants that can off-gas volatile organic compounds (VOCs) into your bedroom air. These compounds are associated with everything from hormone disruption to respiratory irritation—especially in sensitive individuals and children. (16)
If you’re working to create a sleep sanctuary that supports healing, rest, and restoration, choosing a certified organic or low-VOC mattress is one of the smartest investments you can make. Look for mattresses made with:
- Certified organic latex, wool, and cotton
- Low or no polyurethane foam
- No added flame retardants or chemical adhesives
- Certifications like GOTS, GOLS, GREENGUARD Gold, or MADE SAFE
Also, if EMF exposure is a concern, opt for a model with individually wrapped coils rather than interconnected innersprings. Individually wrapped coils reduce conductivity and help support the body’s natural alignment without creating a metal grid under your body.
When it comes to comfort, the ideal mattress should gently cushion your body while keeping your spine aligned. Many high-quality options combine supportive coil layers with natural latex or wool toppers to give you the best of both worlds.
Some of the brands I’ve personally researched and trust when it comes to safe, supportive sleep surfaces include:
- Happsy (Use code MP15 for 15% off) – Click here for my full review
- My Green Mattress (Use code MOMMYPOTAMUS) – Click here for a detailed review
- Naturepedic (Use code MP15 for 15% off)
- Plush Beds
Also, the right pillow makes all the difference—especially when matched to your sleep position (side, back, or stomach). Choosing a pillow that meets your individual needs may require some trial-and-error, but in general the goal should be to maintain your head, neck, and spine in a neutral position.
#4 – Let Your Bedding Breathe ^

What you sleep on and under can be just as important as when you go to bed. Your bedding plays a surprisingly large role in whether you stay comfortably asleep or wake up in a tangle of frustration.
Natural fibers like cotton and linen breathe with your body, helping you stay comfortable throughout the night. On the flip side, synthetic materials like polyester trap heat and moisture—leaving you sticky, sweaty, and wide awake at 2 a.m.
Wool is another natural fiber that can wick away moisture and allow airflow, helping to keep your body temperature more stable throughout the night. It’s breathable, but it’s best for people who tend to sleep cold because it provides excellent insulation. The fibers trap heat while still allowing moisture to escape, creating a cozy-but-not-suffocating microclimate under the covers.
Also, research shows that weighted blankets often help with sleep, reduce stress, improve daytime focus and mood, and ease symptoms associated with sensory processing disorder and other concerns.
Here’s how they work, plus tips for choosing the right one for you.
#5 – Soften The Soundscape ^

Your brain stays on alert at night, which is why disruptive sounds can interrupt deep sleep. Nighttime noise has been shown to fragment sleep, leading to a redistribution of time spent in different sleep stages, typically increasing wake and stage 1 sleep (aka light sleep) while decreasing deep slow-wave and REM sleep.
Research confirms that even low-level noise can disrupt sleep by causing shifts to lighter sleep stages or brief awakenings.
To counteract this problem, white noise machines are often used to create a “wall of sound” that drowns out annoying noises like traffic and dogs barking. Unfortunately, according to Scientific American, it may have a downside:
White noise uses static to block other sounds, but since people find static annoying nature sounds (rain, waves, etc.) are layered over the static. Even though we don’t consciously notice the static, it contains a large range of frequencies, including high-pitched ones that are stressful to the body.
In fact, this study conducted in an office found that white noise in the 65 dB range (roughly the volume used in conversation at a close distance) increased levels of the stress hormone cortisol.
Fortunately, there’s a simple solution for this issue: Use pink or brown noise instead.
Pink noise is similar to white noise, but it filters out the harsh frequencies and only uses deeper, slower frequencies.
Researchers think pink noise may help with sleep because the “steady drone of pink noise slows and regulates your brain waves, which is a hallmark of super-restful sleep.” (17)
In a study conducted by Jue Zhang, Ph.D., an associate professor at China’s Peking University, “An impressive 75% of study participants reported more restful sleep when exposed to pink noise. When it came to brain activity, the amount of “stable sleep”—the most restful kind—increased 23% among the nighttime sleepers exposed to pink noise, and more than 45% among nappers.” (17)
How To Incorporate Pink/Brown Noise For Deep Sleep

Several white noise devices now offer pink noise settings. Here are some of them.
- Sound + Sleep SE – With 64 settings, this one pretty much has it all. Most of the settings are natural sounds that have been recorded in the environment – a few are fan sounds and such – but you won’t find any annoying or abrupt noises within the real-life recordings.
- LectroFan EVO – Comes with white, pink and brown noise (which is beneficial like pink noise but deeper) and ocean sounds.
- Honeywell QuietSet Sleep Fan – This machine generates pink noise and can be used as a fan (with airflow) or just as a sound generator (no airflow).
- Most fans produce pink or brown noise, so if you already have one, use it!
A note on earplugs: I think they can be a great option for travel, but frequent use may lead to earwax buildup for some people. If you choose to use them regularly, just be sure they’re clean to help keep your ear canal free from excess dirt and bacteria.
#6 – Optimize Air Quality + Airway Function ^

Breathing through the nose during sleep supports proper oxygenation, slows the breath rate, and activates the parasympathetic nervous system—the one that tells your body it’s safe to rest. But when air is filled with pollutants or allergens, nasal passages can swell and become congested, forcing you to breathe through your mouth instead. This can lead to dry mouth, snoring, and more fragmented sleep.
There’s strong evidence to support the connection between clean air and better sleep. A peer-reviewed study published by the American Thoracic Society found that exposure to fine-particle air pollution is directly linked to sleep disturbances. (18)
“It seemed likely that air pollution was detrimental to sleep, given that air pollution causes upper airway irritation, swelling, and congestion,” said Dr. Martha Billings, the study’s lead author. “It may also affect the parts of the brain and central nervous system that control breathing patterns and sleep.”
If you’re optimizing your sleep space, filtering your air is one of the most effective changes you can make. I personally like the Jaspr air purifier for bedrooms—it’s powerful, quiet, and has a dark mode that minimizes light pollution at night. One small area stays very dimly lit so you can find the button to turn the lights back on. If you want complete darkness, just cover it with a quarter or something similar. (Also, use code MP for a discount!)
Other things that can support optimal breathing at night include:
- Washing bedding regularly to reduce exposure to allergens, dust mites, and skin irritants that can interfere with breathing and disrupt restful sleep.
- If mouth breathing is an issue, consider using Myotape to encourage nasal breathing. Unlike tape that goes over the mouth, Myotape is placed around the mouth to encourage the lips to stay closed. (USE CODE MPSAVE FOR A DISCOUNT)
#7 – Turn Off Wifi At Night ^

Did you know that in 2017, Deutsche Telekom – one of Europe’s largest telecom providers – included a safety advisory in the manual for its Speedport Smart router? Yep, they advised against putting the router next to bedrooms, children’s rooms, and common living areas in order to minimize exposure to electromagnetic fields. (19)
Although the idea that WiFi can impact our biology – including our sleep quality – used to be considered a fringe theory, several studies suggest that exposure to electromagnetic fields (EMFs) – including those emitted by Wi-Fi routers – does just that. Here are a few key findings:
Abnormal Sleep Patterns – In one double-blind, placebo-controlled study, Wi-Fi enabled devices increased brain activity during non-REM sleep, disrupting normal sleep patterns. (20)
Decreased Melatonin – Another study found that EMF exposure can suppress melatonin—a hormone critical for regulating the sleep-wake cycle—which could lead to difficulty falling or staying asleep. (21)
Increased Wakefulness & Reduced REM Sleep – A review published in Reviews on Environmental Health concluded that EMF exposure can reduce REM sleep and increase nighttime wakefulness, especially in more sensitive populations like children and older adults. (22) REM sleep is needed for memory consolidation, emotional processing, and other vital functions.
My husband and I chose to have our internet connection hardwired into our home, but another option is to place your Wi-Fi router as far away from living spaces as possible while plugging it into a programmable outlet timer. That way, it automatically powers down while you sleep and restarts in the morning—no mental checklist required.
Other Things You Can Try ^
Inclined Bed Therapy – A few years ago, my functional medicine MD suggested raising the head of my bed by six inches. While it’s definitely not the only “out of the box” suggestion he has ever made, it might the weirdest . . . so of course I had to research it.
Here’s what I learned, plus the results of my sleep study that compared regular sleeping with inclined sleeping.
Essential Oils – In this small study, lavender essential oil placed in an essential oil diffuser improved quality of sleep for participants. In this study, it increased deep, slow-wave sleep in both men and women.
Here are a few popular essential oil blends that were created to support restful sleep:
- Sleep Aid Synergy with lavender, green mandarin, ylang ylang, valerian root, and neroli
- Sweet Dreams for Kids with sweet orange, juniper, coriander, blue tansy and rose absolute
- Nighty Night for Kids with lavender, sweet marjoram, green mandarin, cedarwood atlas, patchouli, clary sage, Roman chamomile and blue tansy
- Sweet Slumber for Kids with Himalayan cedarwood, Ho wood oil, sweet orange, Roman chamomile and vetiver
When diffusing essential oils, a good rule of thumb is diffuse for 30-60 minutes, then take an hour off, then repeat if desired. Many diffusers have a timer that you can set to shut off automatically.
Sources
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- Krajewski, S. (2021). Sleep helps wounds heal faster. Science News Explores.
- Technology Networks. (2018). To Sleep Is to Heal: How the Immune System Regulates Sleep When Sickness Strikes.
- American Psychological Association. (2006). Brain May Clean House During Sleep.
- Xie, L., Kang, H., Xu, Q., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377.
- Centers for Disease Control and Prevention. (2022). Adults and Sleep: Facts and Stats. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health.
- Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237.
- van der Lely, S., Frey, S., Garbazza, C., Wirz-Justice, A., Jenni, O. G., Steiner, R., … Schmidt, C. (2021). Blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure in male teenagers. Journal of Adolescent Health, 68(5), 1019–1025.
- Ondrusova, K., Fatehi, M., Barr, A., Czarnecka, Z., Long, W., Suzuki, K., et al. (2017). Subcutaneous white adipocytes express a light sensitive signaling pathway mediated via a melanopsin/TRPC channel axis. Scientific Reports, 7(1)
- Edgar, D. M., Dement, W. C., & Fuller, C. A. (1993). Effect of SCN lesions on sleep in squirrel monkeys: Evidence for opponent processes in sleep-wake regulation. Journal of Neuroscience, 13(3), 1065–1079.
- Centers for Disease Control and Prevention (CDC), National Institute for Occupational Safety and Health (NIOSH). Module 2: Circadian rhythms and sleep for nurses working shift work.
- van Egmond, L. Y., & Reznick, J. Impact of ambient light exposure on melatonin and sleep in humans. Sleep Medicine Clinics. 2017;12(3):389–398.
- Feng, X., Reini, S. A., & Aeschbach, D. Effects of evening light on circadian timing and sleep in older adults: A review. Sleep Medicine Clinics. 2019;14(4):473–482.
- Cajochen, C. Alerting effects of light. Sleep Medicine Reviews. 2007;11(6):453–464.
- Wright, K. P., Jr., Badia, P., Myers, B. L., Plenzler, S. C., & Hakel, M. Caffeine and light effects on nighttime melatonin and temperature levels in sleep-deprived humans. Brain Research. 1997;747(1):78–84.
- Kannan, K., Vimalkumar, K., Subramanian, A., & Ghosh, P. Occurrence of triclosan and triclocarban in indoor dust from India and implications for human exposure. Environmental Science & Technology. 2016;50(12):7065–7073.
- Prevention (2012) The Noise That Will Help You Sleep Better
- Billings, M. E., et al. Air Pollution May Be Costing Us Sleep. Respiratory Therapy. January 11, 2019.
- Environmental Health Trust. Wireless Router Manufacturer Warns Consumers To Avoid Router Placement in Children’s Bedrooms and Living Areas in Order To Keep Wi-Fi Radiation Exposure As Low As Possible. Published October 13, 2017.
- Bijlsma, N., Conduit, R., Kennedy, G., & Cohen, M. Does radiofrequency radiation impact sleep? A double-blind, randomised, placebo-controlled, crossover pilot study. Frontiers in Public Health. 2024;12:1481537. doi:10.3389/fpubh.2024.1481537.
- Bortkiewicz, A. A study on the health effects of electromagnetic fields exposure. Przeglad Lekarski. 2012;69(10):1101–1105.
- Redmayne, M., & Johansson, O. Radiofrequency exposure in young and old: different sensitivities in light of age-relevant natural differences. Reviews on Environmental Health. 2015;30(4):323–335.