Detoxing Your Bedroom For Better Sleep! (Part 4 of the detox series)
Your bedroom is a wonderful place, or at least it should be. There is no better feeling then plopping on your bed after a long day or to get away from crazy for a moment.
However, many bedrooms are filled with toxins and it's crucial to see what those things could be and how we can get rid of them.
How Do You Wake Up? Have An Alarm That's Safe
Do you wake up when the sun rises or from an alarm clock that's blaring that annoying beep in your ear? Do you use a plug in alarm clock, battery operated one, or your phone?
These are questions that are important regarding your sleep. The first step to detoxing your bedroom is how you wake up. Some people wake up easily without an alarm clock, which is wonderful for the rhythm of your sleep,(if you wake up when the sun rises and go to bed after the sun sets). I am not one of those people. I have to have an alarm clock or sometimes I will not wake up in time! Many people on the other hand, like I used to, sleep with their phones in their bedrooms, next to their heads. Oh my! You are exposing your self to endless amounts of EMFs (electromagnetic fields), which are harmful to your health in many ways. I used to do it. It was my alarm, it was convenient to have it there, and it was nice to not have to get out of bed after reading or listening to something on my phone. However, it was not healthy in many ways. It distracted me (you hear a text come in and you have to check it), I couldn't sleep with the texts coming in, and it was pouring out EMFs right next to my body. I'm so glad I learned and haven't done that for about a year now.
Now, some of you might be thinking that you have to have it next to you because of your kids and knowing when they come home, emergencies, etc. I get it. But what did people used to do? They survived without their phone in their bedroom. Yes, they survived! I know it sounds funny but there are ways to connect with your children and have your phone available for emergencies. At the very least if you have to have your phone in your bedroom, put it on airplane mode or shut it off. If you don't need it in your room, put it in a different area in your house. I put mine in my kitchen because that's when I will see it the next morning. I usually put mine on airplane mode when I go to bed and shut off our wifi as well. Shutting off your wifi at night is good to do as it emits harmful EMFs as well. Just unplug your wifi router and plug it back in the next day or when you need to use it. If you have children or babies, they are especially sensitive to EMFs so it's important to shut if off at night so their sleep is not disturbed. Some people really notice a difference right away and some do not. I noticed right away by not having my phone in my room and shutting wifi off. I slept so much better, and had much more restful sleep, and I wasn't distracted. Now I have a battery operated alarm clock and it works well. Even if you have a plug in alarm clock, it is still emitting EMFs and radiation. At the very least, move your alarm clock away from your pillow and bed and put it in the farthest possible corner so the distance is further. If you want to go a step further, just by a battery operated clock or start waking up to the sun rise!
Other Tips For Your Phone
Besides just doing the airplane mode on your phone or putting it into another room, there are settings you can change. You can change the brightness of your phone and make it dim or download an app to help change the color of your phone lighting to a infrared color to make it more gentle on your eyes and switch from blue light. You can even get EMF blocking phone cases or stickers as well. Safe Sleeve is my favorite for ear buds, computer cases, and cell phone cases. Using blue light blocking glasses is also helpful when looking at your phone, tablet, or computer. Blue light coming from TVs, computers, phones, and more will stimulate the brain and slow melatonin production so it will be harder to fall asleep and stay asleep. Try going without TV or your phone an hour before bed or more. Relax and wind down with a book, bath, essential oils, or some music. Your body will be more relaxed and you will sleep much better.
Remove Smells That Are Toxic
Most people like to freshen up and make the rooms in their house smell good. Whether its candles or air fresheners. The bedroom is not where you want to do that, unless it's essential oils. Air fresheners have loads of fragrances and toxic chemicals (read one of the other detox articles where I go in depth on the chemicals). They are harmful and make it hard for your body to detox from. Choose beeswax or soy candles with essential oils in them! Or better yet, diffuse essential oils in a diffuser. Here is my favorite diffuser: https://www.amazon.com/URPOWER-Aromatherapy-Essential-Humidifier-Ultrasonic/dp/B06ZZLN6DP/ref=sr_1_1?keywords=square+diffuser&qid=1571175208&sr=8-1
I am not in any way advertising for them, I just love this diffuser! There are also many other great diffusers out there. I like to start my diffuser 10-15 minutes before I go to bed or while I am reading. I let it go all night or for the longest setting it has. Mine has 6 hours it will go for. I love diffusing lavender essential oil as it encourages relaxation and a sense of calm. This is perfect for sleep. I also add in chamomile (whether german or roman) as well as sometimes vetiver and cedar wood. Other times I just do lavender. You just have to try and see what works best for you!
Sleep Aid Diffuser Blend
Put distilled water into diffuser and add in-
3 drops lavender
2 drop chamomile
1 drop cedarwood
1 drop vetiver.
Make Sure To Clear Out Light Pollution
What I'm saying here is to make sure your room is dark when you sleep! Even night lights can keep your mind from completely relaxing and your body getting into R.E.M sleep. Some are more sensitive then others. Making sure to have blinds or curtains shut so no light is let in or having a darker color painted on your walls is helpful as well. Turn off the TV if you have one in your bedroom or get rid of it. Block out blue light from various devices or make sure to put them away before bed. Having dim lighting or lamps help to get your mind and body ready for sleep as well. Try having lights that do not shine in your face so it's much more pleasant!
Purify The Air
Make sure your have a good air system in your house and are changing your filters regularly. Maybe even add an additional air purifier that cleans out mold spores, pet dander, dust mites, and much more! We like Air Doctor and we see the difference it has made with allergies. There are even probiotic air filters that are smaller that you can put into your bedroom. This is what we have in ours. It kills bad bacteria while adding good bacteria into the air. When you spend 1/3 of your life sleeping, you want to make it a safe and healthy place to sleep. You can also simply just diffuse essential oils in your bedroom to purify the air as well and its a bit cheaper.
Plants also help to purify the air and since I love plants, I have them all over my house. Here is a list of some of the best plants to have in your house or bedroom (be careful of your pets).
Aloe Vera plant
Have some fun, but don't make it overwhelming. Just changing one thing in your bedroom is a huge step to a healthier life!
Ditch your old pillows and up grade to organic or non-toxic pillows. There are lots of flame retardants and harmful chemicals in pillows. You don't want to breathe those in every night, do you? You want a refreshed and healthy amount of sleep for you body right? Try looking for something safer, or at least choose some non-toxic cases and sheets for your bed and you will be glad you did!
Earthing or grounding is so benefical for sleep. It helps you recover from harmful EMFs by giving off negative ions (EMFs are positively charged). It also helps put the body into a better healing state and help recover from inflammation. Going outside barefoot, walking around in the dirt, walking through the woods, or just simply being out in nature is benefical to give you negative ions. You can also get grounding sheets for your bed and pillows if you want to take it to the next level. If you want to go simple, just get outside as much as you can!
Mattress Up Grade
This is probably the biggest toxin in your bedroom besides, fragrances. Mattresses are loaded with flame retardants. Mattresses made today do not have as many as they used to have but they are still there. These flame retardants can off-gas for years. These are also in your furniture so they can be hard to get away from. Being that you are in your bed for a large portion of your life, it's something to consider.
There are so many options out and how do you know what's good and what isn't? Do some research! Most companies will offer a free trial. We ended up finally getting our own mattress and get rid of our hand-me-down one. We went with Intellibed. It's non-toxic and comfortable. We get great sleep and have peace of mind knowing that it is safe and non-toxic. There are lots of other companies out there that have great quality beds, but do your research first. If you mattress is 8 years old or more, or made before 2004, it's probably treated with PBDEs (toxic hormone disruptors). It's probably a good idea to start thinking about a different mattress. Make sure you have something that is supportive and comfortable.
Listening to relaxing music or using Whole Tones, can help you sleep better. If you are a person who can't sleep without noise, you can try having a gentle fan or whole tones music to help. The tones are relaxing and have tone frequencies that have been researched to help people sleep better. You can find more information on their website or look up "Whole Tones".
How Much Sleep Do I Need?
There is some debate on how much sleep a person needs. Sleep helps our body to function correctly and we need it for our health! Sleep helps your immune system, your brain function to be better, your body to heal faster, helps hormones, and much more. Here is a simple sleep guideline:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School-Age Children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Young Adults (18-25): 7-9 hours, women 8-10 hours
Adults (26-64): 7-9 hours, Women 8-10 hours
Older Adults (65+): 7-8 hours
Women need more sleep then men. Women's hormones are much more complicated and more sleep is needed for many women to combat stress, which can be anything from sickness, anxiety, infections, etc. Make sure to get plenty of good quality sleep!
More Helpful Tips
If you wondering what else can be helpful to put you in a relaxed state and help you sleep, here are some more tips. Take magnesium before bed, this helps relax your body. Taking at least 300mg is very helpful. Your body needs it for many other functions as well as muscle recovery.
You can also try drinking some sleep tea before bed. This is one of my favorite things for better sleep. A lavender and chamomile tea work great, but there are other great blends too. Make sure to stop caffeine after 12 or before 3 pm so you can sleep good. Caffeine is a stimulant so you don't want to be drinking it before bed! It's different for each person how long caffeine actually stays in their system. It Depends on how quick their liver clears it and how much they drank.
Make It A Relaxing Atmosphere
Your bedroom should be reserved for relaxing, sleeping, and intimacy. Not watching TV, work on a computer, or other stimulating activities. It should be a place of rest. Somewhere that you can relax, read a book before bed, write in a journal, stretch or do yoga, listen to music, unwind, pray, etc. It will help calm your mind and body. It should be a place of solitude and peace. Just what you would want for a restful night sleep right? I know it's not always possible, especially if you have a baby or kids, but in different seasons where it can be a priority, then do it! Your body and mind will thank you. Remember, one thing at a time when transitioning and detoxing your rooms. It takes time and effort, but there are simple ways to start getting a better night's sleep! Enjoy transforming your bedroom into a safer and peaceful environment for your mind, body, and soul.