Room Essentials

  

1. Scents. Lavender is very soothing and helps you relax. You can get an airwick, oil diffuser, candle, etc. 
2. Black out curtains - Makes a HUGE difference!
3. Temperature. Keep room temperature low (60-67 degrees)
4. Read (actual) books before bed. So no kindle. And try to keep it to light reading,      fiction is best (if you do too much heavy reading that gets your head spinning, it can interfere with sleep).  And try to use a blue light emitting light bulb while reading (they      also have blue light emitting night-lights). Blue light can interfere with natural      melatonin productions, the hormone needed for sleep (TV's, computers,      smartphones, tablets all emit blue light) 
5. Pajamas. Use cooling pajamas (in case you are hot at night), but also make sure to use specific pajamas just for bed and not for hanging out at home (so your brain associates it with just sleep) 
6. Cooling sheets and pillow. I have an awesome cooling pillow from www.bedgear.com that’s been a lifesaver! They also have a questionnaire to match you with the perfect pillow. You can also get a cooling mattress pad and blanket from slumbercloud.com
7. Gravity Blanket. For those who don't get hot at night, this is a GREAT blanket to just calm your nerves (like the Thundershirt for your doggy). I love curling up in this while reading or watching TV and during the early stages of  sleep. I put it on horizontally because the weight isn't good for your ankles (and keeps me from getting hot). https://gravityblankets.com/ .  Same concept as having a your cute doggy next to you or lying on top (you also release extra oxytocin if you do that!).  
8. White noise or fan. Changes in sound can wake us up so having a consistent sound really helps.