Blueprint To Breakup

1. Total Darkness: In the absence of light, the brain sends a signal to the body indicating that it is time to rest. ... In addition to regulating our melatonin levels, sleeping in complete darkness helps lower the risk of depression. Having light sources of any type in your bedroom can disrupt your sleep patterns. And even using an eye mask is not going to be 100% effective for most people. Did you know that your skin actually has receptors that can pick up light? If there’s light in your bedroom, your body is picking it up and sending messages to your brain and organs that can interfere with your sleep. The best solution is: Black it out!

    Links: 

100% Light Blocking Window Film: https://amzn.to/3Gq2Jet

Blackout Dot Stickers For Electronics: https://amzn.to/3GvkJ79

Blackout Curtains: https://amzn.to/3AZAiD3

2. Total Silence: The quality of your sleep matters just as much as the amount you get. Loud sounds can wake you up out of a deep sleep which has lasting effects, even if you wake up only for a few seconds. It takes time for your body to return to that phase of deep sleep that your body needs after a full day. Complete silence is scientifically proven to be the most beneficial for human beings and sleep. However, if you fall asleep easier with noise-masking, white noise or pink noise – that’s alright. It is pretty clear that these devices work the best when there’s lots of environmental noise (which obviously isn’t good in the first place).

Links:

Earplugs: https://amzn.to/3LcJBEc

Sound Machine: https://amzn.to/3GpVh2Q

Read this article: https://quieton.com/silence-vs-noise-masking/

3. Cool Temperature: Studies have found that the optimal room temperature for sleep is around 62 to 68F. Anything too far above or below this range will likely cause some difficulty sleeping. Your body goes through a process called thermal regulation every night at around 9:00 PM on average. It does this to lower your core body temperature to create the ideal environment for deep sleep — essentially, your body cools you off to sleep better.

Links:

Cooling Mattress Pad: https://amzn.to/3GJ69ct

Linen Bedding: https://amzn.to/3HvOaXW

TSC X Canopy Humidifier: https://getcanopy.co/products/tsc-humidifier

4. Nasal Breathing: One study published in December 2013 in the journal Neuroreport found that mouth breathing can lead to high blood pressure, heart problems, and sleep apnea. Mouth breathing also worsens asthma, may cause cognitive dysfunction, and deprives the heart, brain, and other organs of optimal oxygenation. Also something you probably didn’t think about.. “Not only does mouth breathing reduce the quality of your sleep, but it disrupts the balance of your oral microbiome and makes you more prone to tooth decay,” says Mark Burhenne, DDS, a family and sleep medicine dentist in Sunnyvale, California. Dr. Barhenne believes mouth breathing is the number one cause of cavities — even ahead of eating a thousand chocolate chip cookies and not brushing your teeth. So how do you fix mouth breathing? 

Lip mask to apply before mouth taping: https://amzn.to/3rrGPmK

Mouth tape: (the other link was sold out) https://amzn.to/3350Rds 

Nasal breathing strips: https://amzn.to/34EzLKl

Nasal mist for everyday congestion: https://amzn.to/3rvaxr3

Listen to this podcast: https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000527306849

Read this article: https://www.everydayhealth.com/sleep/mouth-taping-cheapest-life-hack-better-sleep/

5. Smells: Never eat in the bedroom… EVER. It can attract bugs, it anchors the wrong associations for the bedroom's purpose, and it creates a smell on the walls, sheets, carpet etc. Another great way to control the smell of your environment is to use an essential oil diffuser, and choose different oils for day and night. Many of the alternatives to diffusers —such as candles, air fresheners, and plugins—can release toxins into the air. By opting for essential oils, you get a better, purer aroma, because essential oils come straight from the plant.

Essential oil diffuser: https://amzn.to/3gpIWRE

Daytime oils: https://amzn.to/3GDag9W

Nighttime oils: https://amzn.to/3GBjbbz

6. Sleep Position: Sleep on your back with a slight incline at your head/neck/shoulders/upper back. You want your body to be straight throughout, with no rotation. Sleeping on your back protects your spine, and it can also help relieve hip and knee pain by using gravity to keep your body in alignment over your spine. This can help reduce any unnecessary pressure on your back or joints. To help stay in this position, use a weighted or heavy blanket for the “cocoon effect.” A weighted blanket helps prevent tossing and turning throughout the night by making you feel protected and relaxed.

Back Sleeping Pillow: https://amzn.to/3osYKaT

Weighted Blanket: https://amzn.to/3urLt68