Sleep is the foundation of health. Yet, today, only 25% of Americans get the recommended eight hours of sleep per night. Compare that to 1942, when nearly 84% of people consistently hit healthy sleep levels, and it’s clear how dramatically our rest has declined over the years.
Sleep isn’t just about feeling rested—it’s the most important way to relieve stress and recharge your brain and body. Coming from someone who, prior to this journey, had ridiculously high cortisol levels, I can tell you firsthand how transformative it can be when you prioritize it.
😴 What’s Stealing Our Sleep?
Modern life is stacked against deep, restorative sleep. Some of the biggest culprits include:
Chronic Stress: Almost half of Americans report frequent stress, and high stress directly reduces our ability to fall and stay asleep... causing more stress! (We will be diving into stress in later posts)
Technology & Screens: Blue light from phones, tablets, and computers delays melatonin production, keeps the brain alert, and reduces sleep quality.
Irregular Schedules: “Social jetlag” from late nights or variable sleep patterns throws off our circadian rhythm—the body’s natural 24-hour internal clock that regulates sleep, alertness, hormone release, and body temperature.
Environmental Stressors: Noise, light pollution, poor temperature control, and unsafe conditions can all interfere with rest.
Lifestyle & Health Factors: Caffeine, alcohol, late-night meals, and sleep disorders/bad health choices all play a role.
Bedtime Procrastination: Staying up late for “me time” or entertainment shortens overall sleep duration.
On top of that, 90% of Americans don’t sleep through the night, further compounding the problem.
🛏 How to Turn Your Bedroom Into a Sleep Sanctuary
After years of experimenting and research, my family and I found several simple habits that make a huge difference in sleep quality.
1️⃣ Red Light Bulbs (or use a Red Light Lamp) 👈Click the link here!
When my wife switched out our bedroom bulbs, I honestly didn’t believe it. I said, “I can barely see!” That’s exactly the point—it allows you to see without stimulating your brain the way standard bulbs do.
Now, when we read a chapter of The Magic Treehouse, I can barely keep my eyes open. Red light:
Mimics sunset and signals the body to wind down
Protects melatonin production
Reduces the “wired but tired” feeling
2️⃣ Airflow & Temperature
A vent fan or circulating A/C keeps your room cool and oxygenated—two underrated keys for deeper sleep. A vent fan booster is especially helpful if your room is on a second floor like ours. (Side note- it may be beneficial to get your vents cleaned to keep them free from dust if you have never done so.)
Blocked Vents? No problem, Get a Vent Deflector to solve that issue. 👈Click the link here!
✨Air Purifier- 👈Click the link here!
I recommend investing in a good air purifier. Waking up in the middle of the night due to allergens and irritants (dust in the air) can completely disrupt sleep. This was especially important for our child; simple adjustments at home.
3️⃣ Magnesium Rub 👈 Click the link here!
Magnesium supports over 300 processes in the body, including:
Muscle relaxation
Nervous system calming and cortisol regulation
Better sleep quality through melatonin and GABA support
An estimated 50–60% of Americans don’t get enough magnesium, with some studies saying 68% are deficient once high-risk groups are included. Processed diets and declining soil quality make this even more common.
My 4-year-old and I use Earthly Wellness Magnesium Lotion nightly. The difference is tangible—muscles relax, and our bodies signal it’s time to rest. Topical application to your belly area is ideal because it bypasses digestion for faster absorption.
4️⃣ Reading Before Bed
One of the simplest, most effective ways to calm your brain: pick up a book. Staying away from screens reduces stress and gives your nervous system a chance to shift into rest mode. Parents reading to their kids know this feeling—after a chapter of The Magic Treehouse, (👈 Click the link here!) I can barely keep my eyes open.
📚 Parents, stop scrolling—read this!
Let Me Hold You Longer by Karen Kingsbury 💛 👈Click the link here!
Bring tissues…
🌙 Red Light Glasses for Evening Screens 👈Click the link here!
For nights when I work in the dark or dim light, red light glasses are a game-changer. They:
Block blue light exposure from screens
Cue the body to wind down naturally
Reduce eye strain and glare
Help preserve melatonin production and improve sleep quality
Pair these with dim red bulbs, magnesium rub, and a cool bedroom environment, and you’ve got a full “calm down” routine.
😎 Blue Light Glasses for Daytime 👈Click the link here!
During the day, I wear blue light protection in my prescription glasses. Blue light glasses:
Reduce eye strain, dryness, and headaches
Improve focus and productivity
Protect long-term eye health
Maintain alertness without disrupting circadian rhythms
💡 Tip: Daytime = blue light. Nighttime = red light. This simple swap keeps your eyes and your body on the right rhythm.
Lastly... Your Phone!!!
Experts generally advise avoiding screens for at least one hour before bed to help your brain start winding down—though some even suggest up to two hours if screen use causes stress. Emerging research also warns against keeping your phone next to your bed—not just because of EMF exposure, but because having it close by increases your urge to check it mid-night and disrupt sleep. While EMF’s direct health risks remain under study, multiple sources emphasize that reducing proximity to your phone and creating physical distance can help improve sleep quality. At the very least, place it across the room from you.
"My phone is my alarm"...
We can fix that- Simple Alarm Clock - 👈Click the link here!
🧠 Why This Matters
Sleep is the most important way to relieve stress and recharge your brain and body. Making your bedroom a sanctuary isn’t a luxury—it’s vital for overall health.
From personal experience, these strategies transformed our nights: lower stress, better rest, and a calmer home environment. Small changes—like red light bulbs, magnesium rub, airflow, reading, and proper glasses—add up to big improvements in sleep quality and daily energy.
Affiliate Disclaimer: Some links in this post are affiliate links. I may earn a commission if you make a purchase — at no additional cost to you.
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