Use science to create your ideal sleeping environment
Beyond getting the right bed, there are plenty of things you can do to create a bedroom design that promotes quality sleep. Your room must be dark, quiet, and used solely as a place of rest — biohacked peace from stressful days.
Several things can be added — or removed — from a bedroom to optimize health and sleeping conditions. Improving the design and use of your bedroom will help you relax at night, promoting better sleep.
A dark environment is crucial for a good night’s sleep.1 Darkness tells the body that it’s time to rest. Light exposure at night has also been linked to depressive symptoms.2 Investing in blackout curtains will help with sleep quality, especially for people living in cities with excessive light pollution.
Excessive sound can also be overstimulating while trying to fall asleep.3 This is especially challenging for people living in metropolitan areas. If you live in a noisy environment, a sound machine may be able to help you improve your sleep. Check out the sound and light sections for more information on how to optimize sleep using these tools.
How a bedroom is set up and used influences sleep habits. One of the biggest mistakes people make is having a TV in their bedroom. Not only does the artificial light make it more difficult to sleep, but studies have shown that having a TV in the bedroom is also correlated with weight gain and relationship challenges.4
Using the bedroom solely as a space for relaxation and rest will help decrease stress and improve sleep quality.5 Too much clutter can increase stress levels, making it more difficult to fall asleep.6 Clearing out excess clutter and not using your sleep environment to work or watch TV will train your mind to recognize your bedroom as a place of rest.
“If you stop perceiving your bedroom as just another room in your home and begin considering it as your sleeping space, you will immediately begin to see the room in a different light.”
Enhance your sleep quality with the Sleepout® Home, a patented, fully adjustable rod, and OEKO-Tex 100% blackout curtain system designed for optimal rest. Each Complete Set includes one (1) Sleepout® Home Rod and two (2) Sleepout® Home Curtain Panels in your preferred color. Say goodbye to unwanted light interruptions for a peaceful night’s sleep.
Experience the calming Weighted Blanket For Your Eyes® by Nodpod. This award-winning design distributes deep-touch pressure for relaxation, better sleep, and headache relief. Made with premium materials like cotton and recycled polyester microfleece, and filled with safe, scent-free Polyethylene (PE) beads, it’s your ideal sleep companion.
Experience uninterrupted sleep anywhere with the Nidra Deep Rest Sleep Mask. This lightweight mask blocks all light, ensuring you wake up refreshed. Its innovative design contours for maximum comfort and lets you blink freely. Say goodbye to sleep disruptions caused by light and enjoy restful sleep with Nidra.
Enhance your bedroom or light-sensitive room with the Moondream Cotton Effect Blackout Curtain, designed to block up to 100% of light whenever you desire. Crafted with black threads for blackout efficiency while maintaining fabric softness and elegance. Sturdy, easy to maintain, and adjustable in height, these curtains complement your décor beautifully.
Smartsheer’s fabric combines a larger denier size, high weave density, and microscopic pores for improved temperature control, UV light deflection, and privacy compared to standard sheers. This innovative design results in thicker yarn for enhanced privacy, increased material for better temperature and UV regulation, and smaller pore sizes for improved energy efficiency.
Enhance your home decor with these versatile linen curtain panels, offered in a range of MagicLinen colors. These semi-sheer curtains allow gentle daylight to filter through, brightening your space while providing privacy. They feature a convenient tie top header for easy hanging. Please keep in mind that linen’s natural properties may lead to slight color variations between seasons and batches.
Adorn your windows with these relaxed linen curtains, treated for a timeless appearance and cozy texture. These curtains include a blackout lining crafted from recycled polyester, effectively blocking out light for those days when you want to sleep in. Experience the perfect blend of style and functionality with these curtains, offering a chic look while ensuring a restful night’s sleep.
Enhance your well-being and productivity with this innovative lighting solution. It replicates the natural phases of sunlight, emitting flicker-free, low EMF light that promotes a circadian-friendly environment, ensuring you always feel your best at home or in the office. Experience the benefits of balanced, circadian-friendly lighting that supports your overall well-being and daily routine.
Elevate your sleep routine with Restore 2 – the ultimate bedside sleep companion. Its gentle sunrise alarm, soothing sounds, and comforting bedside light create the perfect sleep environment. Experience natural wake-ups, deeper sleep, and simplified self-care with Hatch.
Discover the power of better sleep with SNOOZ. The White Noise Machine reduces disruptions, ensuring uninterrupted sleep cycles and a peaceful bedroom ambiance. We’re so confident in its performance that we offer a 100-night risk-free trial. Say hello to improved sleep with SNOOZ.
Effortlessly organize your small items with these Small Bins. Each set includes two bins with optional wooden or plastic lids for easy storage. Made from durable hard plastic, they are built to last, easy to clean, and feature a stackable lid design for secure stacking, helping you create an organized and clutter-free space.
Optimize your storage space with the versatile Oak Compartment Stacking Shelf. Its modular design offers endless storage configurations, allowing you to adapt it to your space. Arrange them vertically or horizontally, use them for storage, as bookshelves, or even as room dividers.
Transform your drawers with these innovative Dream Drawer Organizers. These spring-loaded organizers adapt to drawers that are at least 4″ deep, expanding from 12″ to 18″. Ideal for organizing socks and undergarments, they offer flexible, customizable organization that adjusts to your changing needs.
String Shelf Pocket in sage by String is a practical storage solution that adds a calming green hue to your home. This smaller version of the classic String Shelf is perfect for various purposes, and it can be combined with other String shelves for a personalized shelving system, showcasing iconic Scandinavian design.
1. Lee KA, Gay CL, Can modifications to the bedroom environment improve the sleep of new parents?, Two randomized controlled trials, Res Nurs Health, 2011 Feb;34(1):7-19, doi: 10.1002/nur.20413, Epub 2010 Nov 17, PMID: 21243655; PMCID: PMC3066036: https://doi.org/10.1002/nur.20413.
2. Kenji Obayashi, Keigo Saeki, Norio Kurumatani, Bedroom Light Exposure at Night and the Incidence of Depressive Symptoms: A Longitudinal Study of the HEIJO-KYO Cohort, American Journal of Epidemiology, Volume 187, Issue 3, March 2018, Pages 427–434: https://doi.org/10.1093/aje/kwx290.
3. Ebben MR, Yan P, Krieger AC, The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City, Sleep Med., 2021 Jul;83:256-259, doi: 10.1016/j.sleep.2021.03.031, Epub 2021 Apr 6, PMID: 34049045: https://doi.org/10.1016/j.sleep.2021.03.031.
4. Park YM, White AJ, Jackson CL, Weinberg CR, Sandler DP, Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women, JAMA Intern Med., 2019 Aug 1;179(8):1061-1071, doi: 10.1001/jamainternmed.2019.0571, PMID: 31180469; PMCID: PMC6563591: 10.1001/jamainternmed.2019.0571. https://doi.org/10.1001/jamainternmed.2019.0571.
5. Chung-Ying Lin, Carol Strong, Alexander J Scott, Anders Broström, Amir H Pakpour, Thomas L Webb, A cluster randomized controlled trial of a theory-based sleep hygiene intervention for adolescents, Sleep, Volume 41, Issue 11, November 2018, zsy170: https://doi.org/10.1093/sleep/zsy170.
6. Catherine A. Roster, Joseph R. Ferrari, M. Peter Jurkat, The dark side of home: Assessing possession ‘clutter’ on subjective well-being, Journal of Environmental Psychology, Volume 46, 2016, Pages 32-41, ISSN 0272-4944: https://doi.org/10.1016/j.jenvp.2016.03.003.
Everyone knows how vital it is to have a quiet space for rest, but only few know that air quality and temperature are equally important. Research shows that a cool space promotes deep rest, and healthy air quality— which can be enhanced with filters or plants.
Temperature and air quality play a big role in sleep quality. Luckily, they’re easy to hack. By simply making a few small but important changes, you’ll surely be able to notice improved sleep.
Controlling room temperature throughout the evening and night is an easy biohacking tool that can have drastic effects on sleep. Increasing environmental temperature during the four hours prior to going to bed decreases the time it takes to fall asleep and increases the depth of sleep.1 Having a warm shower or bath before bed is also a great way to improve sleep quality.2 Once you are ready to go to bed, you’ll want to start lowering your body temperature — keeping your environment around 65 degrees will promote the best sleep.3 As you’ll notice by integrating this practice, small changes in body temperature have a big impact on sleep.4
Temperature control before and during sleep is a simple tool that can be very beneficial. Anyone with a temperature-controlled home can start doing it today. If you can’t control the temperature of your home, cooling sheets can be used to decrease body temperature.
Initial studies suggest that air quality has an effect on sleep.5 More studies are needed to confirm this theory. Nevertheless, this hack is worth a try. You have nothing to lose — removing toxins from your home environment can only benefit your overall health and well-being.6
Air purifiers can be purchased for an affordable price and are an easy addition to the bedroom to help remove harmful pollutants. HEPA filters can remove up to 99.9% of dust, pollen, bacteria, and other particles in the air which may be causing harm. Another way to improve air quality for sleep is by using a humidifier. Releasing moisture into the air helps relieve dry skin and nasal passages while sleeping.
Plants can also be used to remove pollutants from the air and naturally reduce stress.11 One or two small plants will not be enough to significantly change air quality. However, adding a green wall to your bedroom will remove pollutants and add a lovely decor to your home!12
“When you sleep, your body temperature naturally drops. A cooler room can help you get there, so crack the window and snuggle under a warmer blanket.”
The Pod Cover, an innovative sleep system, enhances sleep quality by tailoring temperature control and comfort. It employs artificial intelligence to autonomously adjust bed temperatures between 55°F to 110°F, for each sleeper based on sleep schedules, preferences, and environmental factors. Features include vibration and thermal alarms, sleep reports, and continuous software updates.
The Pod adapts throughout the night according to sleep stages and room temperature. Featuring a foam topper and Active Grid technology, the Pod ensures optimal cooling and unobtrusive sleep tracking. The Hub connects to Wi-Fi, facilitating app control and housing a quad-core CPU exclusive to the Pod. Explore improved sleep with tailored temperature control, intuitive alarms, and comprehensive sleep and health insights. Gain access to ongoing software upgrades and integrations with health platforms like Apple Health and Google Fit. Improve your sleep experience with the Pod.
Experience better sleep with FreshBed, designed to create ideal sleeping conditions. It regulates temperature, humidity, and air quality to enhance your sleep quality. You can customize settings for each bed, even remotely with the FreshBed app. Enjoy the added convenience of wrinkle-free sheet drying on your FreshBed.
Experience the Dock Pro Sleep System, a temperature-regulated mattress topper that enhances your sleep. This innovative solution maintains your bed temperature between 55-115°F, ensuring you rest at your ideal comfort level. Say goodbye to night sweats as 89% of users experience cool or neutral sleep. With 95% reporting improved sleep quality, this system is scientifically proven to promote deeper, more restorative rest. Wake up refreshed and energized, reducing anxiety and stress.
Perfect for couples with different temperature preferences, it offers dual-zone options. Schedule precise temperature changes or let AI adjust based on real-time sleep data. Improve your sleep with cool, quality slumber.
Achieve your ideal sleeping temperature with the Smart Topper, designed to address night sweats, chills, and overall sleep comfort. Its smart technology provides gentle cooling airflow to combat night sweats while keeping you dry, and offers soft warming to keep your partner cozy. The topper senses your body temperature and adjusts cooling or warming as needed for a comfortable night’s sleep.
Breathe cleaner air with Molekule Air Pro purifiers. They utilize PECO technology and true HEPA filtration to capture and eliminate pollutants in large living and workspaces. Monitor and track pollutant levels in real-time through the Molekule app. Improve your air quality starting today.
Elevate your sleep with AirTulip Sleep, a unique headboard that creates a pure air bubble around you. Protect your health from invisible pollutants. AirTulip Sleep’s “laminar flow” technology ensures clean air, setting a new standard in air purification.
The HSP001 Air Purifier is ideal for rooms up to 700 square feet, filtering 100% of the air hourly. Its 4-stage HEPA filtration tackles particles as tiny as 0.3 microns, covering allergens, dust, pet dander, odors, and more. With a built-in anion ionizer, it’s perfect for bedrooms, common areas, and offices.
The aair 3-in-1 Pro is designed for larger spaces, with smart technology to eliminate over 99.95% of indoor pollutants 0.1 microns and larger. It’s ideal for rooms of 750 sq. ft. and beyond, continuously improving its efficiency to ensure top-notch air quality.
Introducing the Carepod Cube, a powerful and versatile humidifier designed for large indoor spaces. With a 99.9% bacteria sterilization rate, coverage for up to 700 sq. ft., cool or warm mist options, three mist settings, and a built-in timer, it enhances air quality and comfort.
Miro humidifiers, like the NR07G model, have a floating design and versatile features. Waterproof, washable parts ensure easy maintenance. Adjust mist intensity and use different Vapor Caps to control vapor direction. The top-opening tank simplifies refilling, and the sleek design complements any decor.
Experience the benefits of the Cloud Humidifier as it naturally hydrates your home’s air, promoting dewy skin, silky hair, and enhanced immunity. Enjoy a healthy, radiant complexion with improved skin texture and elasticity. Keep your hair soft, strong, and smooth with Cloud’s moisturizing effects.
Introducing the Bedside Humidifier, a revolutionary design promoting healthy skin and relieving cold and flu symptoms. It efficiently hydrates rooms up to 500 sq. ft., with a 2.5-liter tank for up to 36 hours of continuous operation. Sensors maintain optimal moisture levels day and night.
Discover Rooted’s Breath-Of-Fresh-Air Box, available in small and medium sizes, featuring four scientifically proven air-purifying plants. These plants effectively remove toxins and improve air quality, revitalizing your living space for a healthier environment. Breathe easy with the Breath-Of-Fresh-Air Box and enjoy a fresher atmosphere in your home.
Introducing the Catalyst Cryohelmet v2, an updated version with improved fit, better head and neck contact, and a convenient ponytail slot. This cooling solution helps reduce concussion symptoms, alleviate migraines and headaches, and offers cooling relief. Use it at home or on the go with the included insulated travel bag.
Introducing the Cube Sleep System, offering a wide temperature range from 60-115°F with a dual-sided mattress topper, allowing you to select either maximum cooling or cool comfort. Control your bed temperature easily with on-device controls or the Cube’s remote. Perfect for those seeking a consistent temperature throughout the night.
Relax and rejuvenate with the Hot & Cold Eye Mask. Experience natural, instant relief from eye strain, muscle tension, and stress after a long day. It’s your ticket to “me time” and total comfort. Eye care means body care, so let your eyes lead the way to full relaxation, soothing your whole body.
Experience a restful night’s sleep with this best-selling weighted blanket. Made from breathable, chemical-free cotton, it provides a comforting, gentle hug for a deeper slumber. Conveniently machine-washable and perfectly sized to fit your bed.
The Kanjo Heat Therapy Pillow is an easy-to-use, at-home solution for relieving neck, leg, and stomach pain. Inspired by ancient Eastern acupuncture methods, this pillow targets acupressure points and provides hot or cold compress therapy. It is also FSA/HSA eligible.
Heatbag is your huggable companion, perfect for keeping you warm, relieving stress, muscle aches, and joint pain. It’s versatile – warm it up for a cozy cuddle on the couch or for toasty feet in bed, or freeze it for safe pain relief.
Manta Steam Mask provides quick relief for dry, tired eyes, migraines, and sinus pressure using natural steam. Tailored for contact lens wearers and those with eye strain, it offers therapeutic pressure around the eyes and sinuses without pressure on the eyes.
1. Okamoto-Mizuno K, Mizuno K, Effects of thermal environment on sleep and circadian rhythm, J Physiol Anthropol., 2012 May 31;31(1):14, doi: 10.1186/1880-6805-31-14, PMID: 22738673; PMCID: PMC3427038: https://pubmed.ncbi.nlm.nih.gov/22738673/.
2. Harding EC, Franks NP, Wisden W, The Temperature Dependence of Sleep, Front Neurosci., 2019 Apr 24;13:336, doi: 10.3389/fnins.2019.00336, PMID: 31105512; PMCID: PMC6491889: https://europepmc.org/article/MED/31105512.
3. Kräuchi K, The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment, Sleep Med Rev., 2007 Dec;11(6):439-51, doi: 10.1016/j.smrv.2007.07.001, Epub 2007 Aug 30, PMID: 17764994: https://pubmed.ncbi.nlm.nih.gov/17764994/.
4. Raymann RJ, Swaab DF, Van Someren EJ, Skin deep: enhanced sleep depth by cutaneous temperature manipulation, Brain, 2008 Feb;131(Pt 2):500-13, doi: 10.1093/brain/awm315, Epub 2008 Jan 11, PMID: 18192289: https://pubmed.ncbi.nlm.nih.gov/18192289/.
5. Lamport DJ, Breese E, Gião MS, Chandra S, Orchard F, Can air purification improve sleep quality? A 2-week randomised-controlled crossover pilot study in healthy adults, J Sleep Res. 2022 Nov 9:e13782, doi: 10.1111/jsr.13782, Epub ahead of print, PMID: 36351665: https://pubmed.ncbi.nlm.nih.gov/36351665/.
6. Du X, Jiang Y, Li H, Zhang Q, Zhu X, Zhou L, Wang W, Zhang Y, Liu C, Niu Y, Chu C, Cai J, Chen R, Kan H, Traffic-related air pollution and genome-wide DNA methylation: A randomized, crossover trial, Sci Total Environ., 2022 Dec 1;850:157968, doi: 10.1016/j.scitotenv.2022.157968, Epub 2022 Aug 11, PMID: 35963411: https://pubmed.ncbi.nlm.nih.gov/35963411/.
7. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ, Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis, Sleep Med Rev., 2019 Aug;46:124-135, doi: 10.1016/j.smrv.2019.04.008, Epub 2019 Apr 19, PMID: 31102877: https://pubmed.ncbi.nlm.nih.gov/31102877/.
8. Kuo TB, Hong CH, Hsieh IT, Lee GS, Yang CC, Effects of cold exposure on autonomic changes during the last rapid eye movement sleep transition and morning blood pressure surge in humans, Sleep Med., 2014 Aug;15(8):986-97, doi: 10.1016/j.sleep.2014.03.022, Epub 2014 May 10, PMID: 25011661: https://pubmed.ncbi.nlm.nih.gov/25011661/.
9. Fujii H, Fukuda S, Narumi D, Ihara T, Watanabe Y, Fatigue and sleep under large summer temperature differences, Environ Res., 2015 Apr;138:17-21, doi: 10.1016/j.envres.2015.02.006, Epub 2015 Feb 13, PMID: 25682254: https://pubmed.ncbi.nlm.nih.gov/25682254/.
10. Harding EC, Franks NP, Wisden W, Sleep and thermoregulation, Curr Opin Physiol., 2020 Jun;15:7-13, doi: 10.1016/j.cophys.2019.11.008, PMID: 32617439; PMCID: PMC7323637: https://pubmed.ncbi.nlm.nih.gov/32617439/.
11. Lee MS, Lee J, Park BJ, Miyazaki Y, Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study, J Physiol Anthropol., 2015 Apr 28;34(1):21, doi: 10.1186/s40101-015-0060-8, PMID: 25928639; PMCID: PMC4419447: https://pubmed.ncbi.nlm.nih.gov/25928639/.
12. Kazemi F, Rabbani M, Jozay M, Investigating the plant and air-quality performances of an internal green wall system under hydroponic conditions, J Environ Manage, 2020 Dec 1;275:111230, doi: 10.1016/j.jenvman.2020.111230, Epub 2020 Aug 27, PMID: 32861001: https://pubmed.ncbi.nlm.nih.gov/32861001/.
From cooling sheets to mattresses with built-in computers that track your sleep, modern bedding helps you get the best possible rest. Integrate new technology to improve your sleep and feel great all night, and all day.
Everyone appreciates soft sheets and a comfortable mattress. That said, bedding has much more complex effects on the body than most people realize.1
When biohacking the bedroom, mattress materials are the first thing you should be looking at. Most mattresses contain toxic chemicals that can be harmful to health and well-being. The good news is several companies offer products free from these toxins.
The firmness of a mattress is also important when it comes to getting better sleep. The optimal mattress firmness varies from person to person. Someone who sleeps on their side will want a softer mattress than someone who sleeps on their back. For people struggling with chronic back pain, a medium-firm mattress is the best choice to relieve symptoms and get better sleep.2
New mattress technologies aim to improve sleep by optimizing body temperature and changing it throughout the night. Heat-conductive mattresses help regulate body temperature while you sleep.3 This type of mattress is widely available and should be considered if you’re looking to enhance your sleep quality.
Biohacking mattress and bedding companies offer various cutting-edge solutions for better sleep. From advanced heating and cooling technology to vibrations that replace an alarm clock, today’s market has a lot to offer biohackers looking to improve their sleep. Some mattresses even track sleep cycles and provide real-time data that can help you sleep better.
Now, getting the right mattress is crucial to quality sleep, but your mattress isn’t the only thing that can make or break your sleep cycle. Getting the right pillow is important for sleep quality, as it is known to help with body alignment issues. There are pillows on the market for every type of sleeper — back, side, or stomach. Copper pillows have also recently become popular for their anti-inflammatory properties.4
When it comes to bedding, several components play a role in sleep quality. For example, cooling sheets can help improve sleep, especially for people in hot climates because decreasing body temperature is beneficial when falling asleep.5 These products can help decrease the time it takes you to fall asleep, but more on that in the air and temperature section.
Another addition to the bed that can help improve sleep is a weighted blanket. Weighted blankets improve symptoms of insomnia and help reduce anxiety.6 They are an easy and affordable way to improve sleep.
“Most people spend roughly one-third of their lives in bed. It’s crucial to find a mattress that can provide adequate comfort as well as support.”
Elevate your sleep with Helix Moonlight Luxe mattress upgrade. Featuring zoned lumbar support, a quilted pillow top, and a choice of breathable TENCEL™ or cooling GlacioTex™ Cover, these mattresses offer a softer feel with premium support. Perfect for back and stomach sleepers, the Helix Dynamic Foam ensures comfort and loft, while the extra 2 inches in height provide an added luxury feel.
Discover the deluxe 12-inch Biohacking Mattress, expertly designed for 20 years of comfort. Its hybrid support system combines ergonomic molded foam with conductive graphite-infused memory foam, providing a firm yet cozy sleep surface. This mattress even incorporates antimicrobial silver, is ideal for side sleepers by relieving pressure points, and is designed for a cool night’s sleep.
Discover the Swiss-engineered FreshBed mattress, offering premium comfort, superior support, and optimal climate regulation for improved sleep. With enhanced ventilation in its inner layers and 7-zone pocket spring technology, it promotes relaxation of muscles and joints. FreshBed transforms your sleep environment, providing deeper, longer, and more rejuvenating sleep for enhanced well-being.
Experience ultimate sleep wellness with Essentia Beyond Latex™ organic mattresses. Certified organic and handcrafted with patented Beyond Latex™ foam, these mattresses promote REM and Deep Sleep for optimal mental and physical recovery. Crafted in Canada’s GOLS and GOTS certified organic factory, their mattresses feature advanced technology for enhanced sleep quality.
This versatile bed cover fits Double, Queen, King, and Super King beds, gracefully draping to the floor on all sides. It serves as a stylish bed cover, flat sheet, or layered under your duvet. Dazed’s best-selling linen item is also perfect for other uses like at the beach, as a lounge cover, or curtains, offering endless options.
Earth Blankets offer GOTS certified 100% organic cotton weighted blankets filled with lead-free glass beads in quilted patches for even weight distribution. Their duvet covers are also GOTS certified with natural plant dyes and mother of pearl buttons. The duvet cover is machine-washable, while the inner blanket requires handwashing.
Experience the luxurious comfort of a 100% lyocell bamboo weighted blanket that’s antimicrobial and cool-to-touch. It disperses heat and promotes airflow for restful sleep, stimulating serotonin and melatonin release for a calming effect. Choose from various weight and color options to find your perfect blanket.
Experience sleep luxury with the FIRST Anti-Wrinkle Ergonomic Pillow, featuring innovative copper-infused technology — preventing sleep wrinkles while supporting your neck and spine. It kills germs, boosts collagen, and reduces inflammation.
Experience unparalleled comfort with the Helix Wedge Pillow, featuring cooling Gel Memory Foam that conforms to your body’s contours, alleviating pressure and delivering exceptional comfort for a restful night’s sleep.
Designed by and for side sleepers, The Side Cube addresses common sleep issues like neck and back pain, headaches, and shoulder discomfort. With meticulous attention to detail, it promotes restful sleep, aiding faster sleep onset, longer sleep duration, and more refreshed mornings.
Sleep Crown, the Over-the-Head Relaxation Pillow, is your key to ultimate comfort and restful sleep. Made with Bamboo Jersey and Vegan Down, it’s designed to block light and noise while promoting relaxation. Sleep Crown is your path to better sleep.
Earthing Elite® Mattress Covers feature advanced grounding material developed through two decades of research. Made of 100% conductive PU (Polyurethane) resin, it’s a safe and durable alternative to PVC leather, free from vinyl and phthalates. This material offers full grounding benefits under your fitted sheet.
Experience a new era in anti-aging with this cutting-edge bed cover. Made in the USA, it’s not just for sleep but wellness. Grounding technology and far-infrared energy rejuvenate cells. Antimicrobial silver threads ensure cleanliness. Pair with our Biohacking Mattress for ultimate sleep optimization and wake up refreshed for life’s adventures.
1. Harding EC, Franks NP, Wisden W, The Temperature Dependence of Sleep, Front Neurosci., 2019 Apr 24;13:336, doi: 10.3389/fnins.2019.00336, PMID: 31105512; PMCID: PMC6491889: https://pubmed.ncbi.nlm.nih.gov/31105512/.
2. Kovacs FM, Abraira V, Peña A, Martín-Rodríguez JG, Sánchez-Vera M, Ferrer E, Ruano D, Guillén P, Gestoso M, Muriel A, Zamora J, Gil del Real MT, Mufraggi N, Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial, Lancet, 2003 Nov 15;362(9396):1599-604, doi: 10.1016/S0140-6736(03)14792-7, PMID: 14630439: https://pubmed.ncbi.nlm.nih.gov/14630439/.
3. Kräuchi K, Fattori E, Giordano A, Falbo M, Iadarola A, Aglì F, Tribolo A, Mutani R, Cicolin A, Sleep on a high heat capacity mattress increases conductive body heat loss and slow wave sleep, Physiol Behav., 2018 Mar 1;185:23-30, doi: 10.1016/j.physbeh.2017.12.014, Epub 2017 Dec 13, PMID: 29247670: https://pubmed.ncbi.nlm.nih.gov/29247670/.
4. Baek JH, Yoo MA, Koh JS, Borkow G, Reduction of facial wrinkles depth by sleeping on copper oxide-containing pillowcases: a double blind, placebo controlled, parallel, randomized clinical study, J Cosmet Dermatol., 2012 Sep;11(3):193-200, doi: 10.1111/j.1473-2165.2012.00624.x, PMID: 22938003: https://pubmed.ncbi.nlm.nih.gov/22938003/.
5. Raymann RJ, Swaab DF, Van Someren EJ, Skin deep: enhanced sleep depth by cutaneous temperature manipulation, Brain, 2008 Feb;131(Pt 2):500-13, doi: 10.1093/brain/awm315, Epub 2008 Jan 11, PMID: 18192289: https://pubmed.ncbi.nlm.nih.gov/18192289/.
6. Ekholm B, Spulber S, Adler M, A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders, J Clin Sleep Med., 2020 Sep 15;16(9):1567-1577, doi: 10.5664/jcsm.8636, PMID: 32536366; PMCID: PMC7970589: https://pubmed.ncbi.nlm.nih.gov/32536366/.
7. Jacobson BH, Boolani A, Smith DB, Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems, J Chiropr Med., 2009 Mar;8(1):1-8, doi: 10.1016/j.jcm.2008.09.002, PMID: 19646380; PMCID: PMC2697581: https://pubmed.ncbi.nlm.nih.gov/19646380/.
Winding down at the end of the day is easier when you incorporate calming scents into your evening routine. Essential oils and non-toxic candles can be used in a bath, in the air, or as a bed spray to increase relaxation and improve sleep naturally.
Aromatherapy induces relaxation and improves quality of sleep. Essential oils are the most commonly used form of aromatherapy. Sprays and candles can also be used to decrease the time it takes to fall asleep.1
Essential oils can be used in a diffuser or put directly onto your pillow to help you relax into a deep, restful sleep. Lavender aromatherapy works particularly well as a natural sleep aid.2 In addition to the classic essential oil, various lavender aromatherapy products are available on the market. For example, lavender bath products can be used at night to start winding down before bed. Sprays, candles, and fresh lavender are all great ways to reap the benefits.
Chamomile3, cedarwood, sandalwood, and marjoram4 essential oils are also popular for sleep. However, research on their benefits as a sleep aid is limited.
Essential oil diffusers are a great option if you want to dive into aromatherapy. They can be used to promote sleep at night and productivity during the day. Every essential oil has its own benefits. They can be bought in packs and used for various purposes.
Although lavender seems to be one of the only essential oils backed by science to promote sleep, different people may find relaxation through different scents. Purchasing a sample pack of essential oils is a great way to figure out which ones work best for you.
Candles can also be used for aromatherapy, but have a bad reputation due to popular candle brands using toxic chemicals. If you want to use candles at home, especially in the bedroom, look for products that use soy wax, beeswax, or coconut wax. Stay on the lookout for artificial fragrances that may be harmful. With so many natural alternatives, there’s no reason to bring pollutants into the home in the name of relaxation and sleep improvement.
“Oils generate a biological response in the brain that boosts serotonin and endorphins, both of which promote relaxation.”
Energize your senses with Grapefruit essential oil. Its refreshing aroma blends seamlessly with woodsy scents for a revitalizing experience. Incorporate it into your skincare routine or add a few drops to your moisturizer. From beauty to the kitchen, embrace the versatility and invigorating essence of Grapefruit oil.
Discover the complete collection of 4 single scents and 2 exclusive blends in this 10ml boxed set. It includes Energize & Refresh, Cleanse & Detox , Chill & Unwind, and Awaken & Center , along with two powerful blends – Breathe & Spa and Sleep & Downshift. Perfect for enhancing your mood or as a thoughtful gift.
Calmer Restful Blend, with Lavender, Cananga, Buddha Wood, and Roman Chamomile oils in Fractionated Coconut Oil, helps create a tranquil bedtime atmosphere. Apply it to your feet and neck for a soothing experience and enjoy its unique properties for restful sleep.
Enhance sleep naturally with this melatonin-boosting blend. Crafted to address insomnia’s root causes, it promotes pineal gland function, melatonin production, and cortisol reduction. Apply before bedtime for soothing effects and a peaceful night’s sleep.
A soothing night oil crafted with herbs and botanicals to ease stress and anxiety, promoting peaceful sleep by addressing emotional exhaustion. Experience its calming effects, preparing your body and mind for deep, restorative sleep.
Discover Rebecca’s Herbs Grounding Essential Oil Blend, a soothing inhalation experience that promotes calm breathing, serenity, and tackles issues like nervous tension and insomnia. Let this natural blend of essential oils bring tranquility to your daily routine.
Discover the Vagus Nerve Pillow Mist, a blend of science and wellness. Create a serene atmosphere for a tranquil bedtime experience. The vagus nerve, responsible for the body’s relaxation response and stress regulation, inspired this calming mist.
Promote deep and restorative sleep with this slumber-promoting pillow spray. Formulated with Lemon Verbena, Vetiver, Lavender, Petitgrain, and Neroli to uplift, soothe, relax, and balance for a peaceful night’s sleep.
Explore Zen Routine, a patented sleep pillow spray with a Lavender and Vetiver superblend. Designed to ease stress, promote relaxation, and facilitate deep sleep. Simply spritz on your pillow and linens 5 minutes before bedtime for a soothing slumber experience.
Experience the tranquility of Somma’s Deep Sleep Pillow Spray, designed to help you drift into a peaceful slumber and awaken feeling revitalized. Simply spray a fine mist over your pillows and bedding before bedtime, creating a soothing lullaby for your senses.
Prepare to unwind with the soothing scent of French Lavender, cultivated in the picturesque hills of Provence. Immerse yourself in the enchanting floral aroma, complemented by subtle notes of thyme, rosemary, and sage for a nostalgic and calming experience.
Experience the benefits of our best-selling deep sleep pillow spray, scientifically proven to help you fall asleep faster and wake up feeling refreshed. Say goodbye to restless nights and hello to peaceful, deep sleep.
Enjoy the timeless Terralite Lavender Lemonade, a Mediterranean fusion of zesty lemon peel and wild lavender. The lemons are handpicked from sun-kissed Italian orchards, and the fragrant lavender blossoms come from the scenic fields of France, resulting in a harmonious and floral infusion.
Candles have the power to transform not only the mood but also the world. Lavender + Petals combines aromatic lavender with gentle florals, simulating a serene stroll through floral fields and offering a dewy bouquet. It’s an ideal choice for finding your own tranquil space and escaping from the everyday hustle and bustle.
Indulge in the unique scent of Dirty Gingerbread with its vegan-friendly black wax. This non-traditional holiday candle combines vanilla, ginger, cloves, and spices for a sweet and spicy aroma that adds a unique twist to the season, keeping it both naughty and nice.
Indulge in relaxation with the soothing fragrance of French lavender, grown in the elevated hills of Provence. Immerse yourself in a meadow of enchanting floral scents, enriched with notes of thyme, rosemary, and sage, which introduce a sweet and herbal undertone—a homage to the serenity of a deep breath.
Choose sustainability with this candle set, featuring a reusable vessel to replace single-use candle jars. Swap out non-toxic scents with recyclable aluminum refills—no cleaning needed. Crafted with real essential oils and plant extracts, these candles offer a pure, natural aroma without any artificial additives.
Experience Ojai’s essence with this 7.2 oz soy candle. Enjoy its aromatic blend of pixie tangerine, blue lavender, and coyote mint, evoking the calming atmosphere of sun-drenched fields, orange groves, and lavender farms against a backdrop of rosy sunset mountains.
Aroma (Be) Free™ Ruby Red is an ultrasonic diffuser that revitalizes your space by releasing negative ions and natural scents, replicating the refreshing experience of nature, like standing near a waterfall or crashing surf. Customize your environment with a simple button press.
This efficient diffuser nebulizes essential oils without heat or water, preserving therapeutic properties. It offers precise oil diffusion control and auto shuts off after 120 minutes. Suitable for large rooms, it has an elegant design with a hand-made wood base and custom-blown glass diffuser, working in various settings.
A specially designed portable spill-proof diffuser that offers all the benefits without any mess. It’s compact, fitting easily into your purse or pocket, can be worn as an accessory, and provides a simple and fun way to enjoy aromatherapy. Monq likes to call it a “Hold In Your Hand” Desktop Diffuser.
Inspired by the unique calla lily, a flower with a singular, gently wrapping petal, Vorda presents African Rosewood. This tropical hardwood is renowned for its luxurious veneer, featuring rich grain, high density, and a beautiful chocolate brown color, making it the perfect decorative lumber to add warmth to any home.
1. Mi-kyoung Lee, Sunog Lim, Ji-Ah Song, Mi-Eun Kim, Myung-Haeng Hur, The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial, European Journal of Integrative Medicine, Volume 12. 2017, Pages 79-86: https://doi.org/10.1016/j.eujim.2017.04.009.
2. Lillehei AS, Halcón LL, Savik K, Reis R, Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial, J Altern Complement Med., 2015 Jul;21(7):430-8, doi: 10.1089/acm.2014.0327, Epub 2015 June 2, PMID: 26133206; PMCID: PMC4505755: https://doi.org/10.1089/acm.2014.0327.
3. Jaroenngarmsamer, Pongsak, Efficiency of Chamomile Essential Oils on Sleeping Quality of First-year University Students, Indian Journal of Forensic Medicine & Toxicology, Apr-Jun2021, Vol. 15 Issue 2, p3724-3731. 8p: https://doi.org/10.37506/ijfmt.v15i2.14954.
4. Chang YY, Lin CL, Chang LY, The Effects of Aromatherapy Massage on Sleep Quality of Nurses on Monthly Rotating Night Shifts, Evid Based Complement Alternat Med., 2017;2017:3861273, doi: 10.1155/2017/3861273, Epub 2017 July 6, PMID: 28761497; PMCID: PMC5518528: https://doi.org/10.1155/2017/3861273.
5. Takeda A, Watanuki E, Koyama S, Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia, Evid Based Complement Alternat Med., 2017;2017:1902807, doi: 10.1155/2017/1902807, Epub 2017 Mar 19, PMID: 28400839; PMCID: PMC5376423: https://doi.org/10.1155/2017/1902807.
6. Yıldırım D, Kocatepe V, Can G, Sulu E, Akış H, Şahin G, Aktay E, The Effect of Lavender Oil on Sleep Quality and Vital Signs in Palliative Care: A Randomized Clinical Trial, Complement Med Res., 2020;27(5):328-335. English, doi: 10.1159/000507319, Epub 2020 May 12, PMID: 32396914: https://doi.org/10.1159/000507319.
Learn evidence-based techniques and tips to improve your overall quality of sleep.
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Dive into the latest advancements and emerging trends in sleep optimization.
Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.
Dr. Walker is a renowned neuroscientist with a background in neurophysiology. He holds a degree in neuroscience from Nottingham University and a PhD from the Medical Research Council in London. After serving as a Professor of Psychiatry at Harvard Medical School, he became a Professor of Neuroscience and Psychology at the University of California, Berkeley.
As the founder and director of the Center for Human Sleep Science, Dr. Walker has received numerous accolades from prestigious organizations such as the National Science Foundation, the National Institutes of Health, and the National Academy of Sciences. He has conducted extensive research on the impact of sleep on human health and brain function, studying both healthy and affected populations. With over 100 scientific publications, Dr. Walker is also the host of the popular Matt Walker Podcast and a TED speaker with over 1 million views. He is frequently featured on major media outlets such as CBS and the BBC.
Nick Littlehales is a best-selling author and sleep consultant from the UK. As former Chairman of the UK Sleep Council, he is best known for being a sleep coach to some of the biggest athletes. He is a leading expert in using sleep to biohack performance and believes sleep improvement should be individualized to maximize results.
His clients include top athletes from British cycling, Team Sky, the NBA, the NFL, the Olympics and the Paralympics. Moreover, he has been featured in Irish Tatler, The Guardian, and The Sun.
Littlehales developed the R90 Technique principle which is now used by athletes and sports teams worldwide. He also created Sport Sleep Coach, where he offers consultation, courses, and a range of sleep products aimed at providing an optimum sleeping environment for better health. He is a sought-after speaker, known for giving talks on sleep and recovery. You can find him on Instagram and YouTube.
Unlocking the potential of the bedroom for biohacking a better night’s sleep.
Optimizing your mattress and bedding is crucial for biohacking sleep in the bedroom. Investing in a high-quality mattress that provides proper support and comfort promotes better spinal alignment and reduces pressure points, enhancing sleep quality and overall well-being. Choosing breathable, hypoallergenic bedding materials can also contribute to a more restful sleep environment.
Air quality and temperature play significant roles in biohacking sleep in the bedroom. Maintaining good air quality by reducing indoor pollutants and ensuring proper ventilation can improve breathing and promote a more restful sleep. Temperature control, keeping the room slightly cool, supports optimal sleep conditions and enhances sleep quality.
Yes, optimizing lighting conditions in the bedroom is an important aspect of biohacking sleep. This includes minimizing exposure to blue light from electronic devices before bed, using blackout curtains or eye masks to block external light sources, and utilizing dimmable or warm-colored lighting to create a soothing environment conducive to sleep.
Bedroom design and usage can significantly impact sleep quality. Keeping the bedroom clean, organized, and free from clutter promotes a sense of calm and relaxation, contributing to better sleep. Establishing a bedroom primarily for sleep and intimate activities helps create a mental association between the space and restfulness, optimizing sleep in the bedroom.
Biohacking sleep in the bedroom can involve incorporating aromatherapy and scents. Lavender, chamomile, and other relaxing essential oils can be diffused or applied topically to promote a sense of calm and relaxation before sleep. Experimenting with different scents and finding what works best for individual preferences can enhance the sleep experience.
Yes, utilizing white noise or soothing sounds can be beneficial for biohacking sleep in the bedroom. White noise machines, nature sounds, or calming music can mask external noises, promote relaxation, and help individuals fall asleep faster and stay asleep longer. Finding the right sound or noise level is a personal preference for optimal sleep.
Biohacking sleep in the bedroom can involve choosing bedding materials that promote temperature regulation. Breathable fabrics like cotton or bamboo allow for better air circulation and moisture wicking, preventing overheating during sleep. Additionally, using cooling mattress toppers or incorporating cooling technologies in bedding can enhance temperature regulation for improved sleep quality.
Biohackers emphasize the importance of creating a sleep-friendly bedroom environment. This involves minimizing noise and light disruptions, ensuring proper air circulation and temperature control, and reducing exposure to electromagnetic fields (EMFs) from electronic devices. Optimizing the bedroom environment promotes quality sleep and supports biohacking efforts.
Yes, biohacking sleep in the bedroom can include minimizing exposure to electromagnetic fields (EMFs) from electronic devices. EMFs emitted by devices like smartphones, Wi-Fi routers, and alarm clocks can potentially disrupt sleep patterns. Keeping these devices away from the immediate sleep environment or utilizing EMF-blocking products can help create a more sleep-friendly space.
A comfortable and supportive pillow is essential for biohacking sleep in the bedroom. It helps maintain proper spinal alignment, reduces neck and shoulder strain, and enhances overall comfort. Finding a pillow that suits individual sleep preferences, such as firmness and loft, contributes to better sleep quality and optimal biohacking of sleep in the bedroom.
Transforming your bedroom into a sleep haven through biohacking can be a simple yet effective solution for optimizing your sleep quality.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
Experience the power of this informative biohacking resource with The Matt Walker Podcast.
Dive into the world of biohacking sleep and discover cutting-edge techniques and technologies to optimize your restorative rest. Join a vibrant community of biohackers on a mission to unlock their full potential and achieve optimal health and well-being.
With captivating episodes, Matt Walker explores the latest sleep research, shares expert insights, and offers practical tips to help you biohack your way to better sleep. Embrace the journey towards enhanced performance, mental clarity, and overall vitality. Get ready to biohack your sleep and transform your life, one rejuvenating night at a time.
SleepFoundation.org is dedicated to creating a healthy and well-rested world by providing quality sleep information. Their comprehensive health resources, sourced from reputable outlets and reviewed by experts, aim to empower individuals in taking charge of their health and achieving the sleep they deserve.
As a trusted sleep advisor, SleepFoundation.org offers an extensive article library based on sleep science and comprehensive reviews of sleep and wellness products. With a commitment to authoritative and timely research, their work is rooted in medical literature and up-to-date findings. As a part of OneCare Media, they leverage their expertise in digital publishing to build a community and deliver evidence-based resources for improved sleep and overall well-being.
