Guide
Make Your Sleep Space a Sanctuary
So much of our health relies on quality sleep. Let's make your sleep space a sanctuary that allows your body to feel safe enough to fully rest and recover.
Last updated: May 2026
Manage your light
Blue light from screens suppresses melatonin and tells your brain it's still daytime. The fix isn't just putting your phone down — it's changing the entire light environment in your home as evening approaches. Your brain needs darkness to signal the shift to rest.
Blue-light blocking glasses
Use Daylight transition glasses early evening and Twilight glasses closer to bed so melatonin can rise.
Swap your lighting
Replace bedroom lamps with blue-light blocking bedside lamps and red bulbs; skip overhead LEDs after sunset.
Blackout curtains
Block all outside light — street lights, porch lights, and early morning sun can all disrupt deep sleep cycles
Eliminate EMF in the bedroom
Your bedroom should be a dead zone for electronics. Metal bed frames conduct EMF, WiFi disrupts sleep quality even when you're not using it, and Bluetooth devices emit radiation all night. Remove them all.
Phone out of the bedroom
Charge your phone in the bathroom, always on airplane mode overnight. No exceptions.
WiFi timer
Use a timer to automatically disable WiFi at night — your body doesn't need internet while you sleep
Non-Bluetooth alarm
Use a chargeable, non-Bluetooth, non-WiFi alarm clock. No smart devices on your nightstand.
Metal-free bed frame
Metal conducts EMF — switch to a wooden platform bed frame for a cleaner sleep environment
Upgrade your bedding
You spend 6-8 hours in bed every night. If your mattress is off-gassing chemicals, your sheets contain polyester, or your pillows are synthetic, you're absorbing toxins for a third of your life. Invest here — it's one of the highest-impact swaps you can make.
Organic mattress
Low-tox, metal-free sleep surface with customizable latex layers. I use the Savvy Rest Serenity in a Soft / Medium / Medium Talalay setup.
Organic sheets
Sierra Dreams 100% organic cotton/linen sheets. Warning: budget "organic" brands often contain up to 40% polyester — check the actual fiber content.
Organic wool, cotton, or kapok pillows
Natural-fiber pillows that breathe and don't off-gas chemicals while you sleep. Savvy Rest and Sierra Dreams both carry wool, cotton, and kapok options.
The wind-down routine
A good night's sleep starts 1-2 hours before bed. This is the exact evening routine I follow — each step signals to my nervous system that the day is over and it's safe to rest.
Filter bath water
Use clean bath water for Epsom salt so your wind-down routine is calming without extra chlorine exposure.
Take Hempsolv Rest
Take 1-2 capsules 30-60 minutes before bed to calm the nervous system without morning grogginess.
Lavender magnesium spray
Use it in bath water or on skin as a calming magnesium-and-lavender cue in the wind-down routine.
Use sound therapy
432 Hz frequency music with red light mode gives the room a consistent cue for deep relaxation.
Mouth tape
Encourages nasal breathing overnight; skip if you have sleep apnea, nasal obstruction, or need pediatric guidance.
Silk eye mask
100% mulberry silk — blocks all remaining light while being gentle on skin and lashes
Products I actually use
Every product in my sleep environment and wind-down routine — personally vetted and used nightly.
Bon Charge
HCL20% offPEMF therapy and red light devices I've used on my whole family.
TrueDark
HCL10% offDaily blue-light glasses with exact 75% Daylight and 99% Twilight blocking.
Savvy Rest
HCL20% offSerenity mattress with customizable latex layers, no innersprings, and replaceable layers built to adjust over time. Enter HCL at checkout.
ORA Sound Machine
HCL5% offThe sound machine I use every night. Beautiful design, calming tones that actually help you wind down and stay asleep.
Dream Recovery Luxe Silk Eye Mask
HCL15% off100% mulberry silk eye mask for full blackout in my wind-down ritual. Gentle on skin and lashes; code auto-applies through the link.
Dream Recovery Mouth Tape
HCL15% offMy current mouth-tape pick for supporting nasal breathing at night. Skip if you have sleep apnea, nasal obstruction, or need pediatric guidance.
Cymbiotika Magnesium Spray
healingcavelady20% offTopical magnesium oil spray Mary uses in bath water or on skin during her wind-down routine. Code is healingcavelady, not HCL.
Hempsolv Try-Me Kit
My own formula for calming the nervous system and supporting deep, restorative sleep. Start here if you're new to Hempsolv.
Hempsolv Rest
My pre-bed capsule for winding down without the next-morning groggy feeling.
Canopy Bath Filter
HCL15% offFilters bath and shower water. Part of the evening wind-down routine.
Sierra Dreams
HCL15% offOrganic cotton and linen bedding with no polyester in anything.
Support your liver
Your liver does its biggest repair work while you sleep. Now that your sleep environment is dialed in, a gentle liver support guide can accelerate your overnight recovery.
Liver Support →Join the Healing Community
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