Do you soak in a warm bath in the evening to promote relaxation and prepare the body for bed? Perhaps you use a trusty supplement or a great sleep mask that works every night. These things signal your brain that it is time for bed and help you wind down. Hopefully, you don’t rely on alcohol or medications to get a good night’s rest, though. 

One medical expert recently shared three products that have helped her get sound sleep almost every night. For years, she has slept with earplugs, blackout curtains, and kept her room at 68 degrees Fahrenheit or cooler. When you keep your bedroom dark, quiet, and cool, you can promote deeper, high-quality sleep. For a guide to how you can incorporate these three products into your nighttime routine, continue reading. 

Blackout Curtains

Some people are very sensitive to light and cannot sleep if a red button on the bottom of a TV is in the room. Others can simply fall asleep no matter what, even if a giant searchlight is beaming through the window. Too much light exposure in the evening can keep the brain awake and disrupt your sleep. When you sleep in a dark bedroom, you can better regulate your circadian rhythm, which is the body’s sleep-wake cycle. It works best when you are exposed to bright light during the day and darkness at night.

Light exposure can still throw off your sleep even when your eyelids are closed. That’s why blackout curtains are a smart choice if you want to create a more restful bedroom. There are many blackout curtains that do not effectively keep light out, though. For this reason, make sure you read reviews of the blackout curtains you decide to buy. The best ones usually drape all the way down to the floor. 

Earplugs

If you are someone who prefers to use a sleep machine and find it to be effective, keep doing what you’re doing. If you are a light sleeper and find that any noise disrupts your slumber, earplugs may be a great product for you. The majority of repair and restoration occurs during the later stages of sleep, you want to minimize your exposure to things that can wake you, such as traffic or loud air conditioning. 

Foam earplugs are available at most stores. Ideally, choose ones that are extra comfy and easily stay in your ears all night. If you cannot get them to stay in your ears, though, you may want to consider a sound machine that produces rain, wind, ambient, or other noises that keep you asleep. According to experts, a pink noise setting is better than a white noise setting because white noise isn’t the best sound range for optimal sleep.

A Fan Or Some Cooling Device

Every person should have some sort of cooling device in their bedroom. The ideal temperature for an optimal sleeping environment is 68 degrees Fahrenheit or less. This temperature range assists a drop in core temperature, which helps prepare the body for sleep. You don’t need to buy an expensive fan to improve your sleep, but some people are attracted to fans that have built-in air purifiers. Not only does this device help to move air around the room, but it also works to remove potential irritants from the bedroom air. 

As you are getting ready for bed and the room is cooling down, take a hot shower. This works to get blood flowing away from the body’s core, which leads to a temperature dip that can help you fall asleep.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.