In this episode we talk about how to optimize your sleep environment at home and while adventuring.

Crafting Your Sleep Sanctuary at Home

* Control the Light

* Blackout curtains

* Eye Mask

* Bandanna

* Opt for red, orange, or yellow hued lightbulbs in the bedroom to avoid disrupting melatonin production

* Set the Right Temperature

* The ideal bedroom temperature for most people is around 65°F

* Use a fan or air conditioner to cool down your room

* Open a window to get fresh air in

* Minimize Noise

* Ear plugs

* Get a vibrational alarm clock that you can attach to your bed

* White Noise machine

* Choose the Right Bedding

* Breathable fabrics

* Consider seasonal changes

* Swap your pillow out every couple years

* Wash your fabrics

* Roll up a towel and slide it in the bottom of the pillow case to provide neck support while sleeping

* Create a Relaxing Atmosphere

* De-clutter and put clothes away

* Use lavender, chamomile, or sandalwood essential oils (avoid synthetic fragrances and scents)

* Use air purifying plants, like a spider plant, snake plant, or peace lilies

* Establish a Nighttime Routine

* Listen to this months main quest for more about establishing a nighttime routine

The Restful Ranger’s Kit: Essentials for a Long Rest Anywhere

* Pack Your Sleep Essentials

* Travel Pillow

* Sleep mask

* Ear plugs

* Essential oils (necklace or diffuser pendant)

* Adjust Your Schedule

* Adjust your sleep schedule by 15-30 minutes each night towards the timezone you’re traveling to

* Avoid long naps after traveling. Keep them between 20-30 minutes and as far away from bedtime as your schedule allows

* Create a Comfortable Sleep Space

* De-clutter and put clothes away

* Use lavender, chamomile, or sandalwood essential oils (avoid synthetic fragrances and scents)

* Use a red, orange, or yellow hued reading light to limit disruption of melatonin production

* Mind Your Diet

* Focus on nutrient dense whole foods as much as possible

* Do some recon and see if there are any farm to table restaurants where you are staying

* Do some recon and see if there are any meal prep services available that will work with people traveling

* Pack your own trail mix

* When eating out focus on eating the least processed food on the menu and make sure you’re getting protein and vegetables

* Practice Relaxation Techniques

* Coherence Breathing

* Tai Chi and Yoga

* Listen to calming and enjoyable music before bed. Consider making a bedtime playlist for when you travel and start listening to it 3-5 days before you travel and use it as an external sleep cue while traveling

The Power of Small Changes

* I encourage you to just pick one thing and start from there. You don’t have to do everything all at once because doing a big shift or change like that usually isn’t sustainable long term.

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