Better Sleep Resources
Welcome! This page is your one-stop shop for tools and products mentioned throughout “The Better Sleep Blueprint” book. Each of these items is designed to support better rest – whether by creating the right environment, aligning your circadian rhythm, or helping you relax before bed.
(Note: Some of the links below are affiliate links, which means I may earn a small commission if you make a purchase at no extra cost to you. These earnings help me keep providing free resources and guides. Thank you for your support!)
If you’re browsing from Canada, please click here for Canadian-specific resources.
The Better Sleep Journal
90 Days To Rest, Reset, And Recharge
A Guided Companion to The Better Sleep Blueprint
If you’re tired of restless nights, racing thoughts, or waking up drained instead of refreshed, this journal is your daily tool to build deeper, more restorative sleep naturally.
The Better Sleep Journal is a structured 90-day system designed to help you understand your sleep patterns, improve your nighttime routine, and create consistency that lasts. Based on the principles from The Better Sleep Blueprint, this journal makes better sleep simple, intentional, and fully personalized to your life.
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Better Sleep Environment
Mattresses
Your mattress is the foundation of quality sleep. Whether you prefer memory foam for pressure relief, hybrid for balance, or latex for eco-friendly durability, upgrading your mattress can transform rest.
Pillows
The right pillow depends on your sleep position. Side sleepers often need higher loft for neck alignment, while back and stomach sleepers benefit from thinner, supportive pillows. Cooling and contoured pillows are also great options.
Sheets & Blankets
Breathable fabrics like cotton, bamboo, and linen keep you cool in summer, while flannel adds cozy warmth in winter. Lightweight blankets and duvets help regulate temperature through the night.
Blackout Curtains
Block light pollution, early sunrise, or city glare with blackout curtains. Dark rooms trigger melatonin and make it easier to stay asleep.
White Noise Machines & Fans
Block disruptive sounds and create a calming sleep environment. Many compact machines are travel-friendly, and a good fan can provide both airflow and soothing background noise.
Humidifiers
In winter, dry air can cause sore throats and nasal irritation. A quiet bedroom humidifier adds comfort and supports healthy breathing.
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Light & Rhythm Reset Tools
Wake-Up Clocks / Sunrise Alarms
Simulate sunrise and wake up naturally with gradual light instead of a jarring alarm. Great for dark mornings or night owls.
Smart Lights
Dimmable, circadian-friendly bulbs shift from bright morning light to warm evening tones, helping regulate your internal clock.
Sleep Masks
Block light anywhere—perfect for travel, naps, or shift work. Choose from contoured, silk, or cooling designs.
Blue-Light Blocking Glasses
Wearing these in the evening can protect melatonin production by reducing exposure to screens and bright indoor lights.
Light Therapy Lamps
Especially useful in winter or for shift workers, these lamps mimic natural daylight to boost mood and realign circadian rhythms.
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Relaxation & Supplements
Chamomile & Herbal Teas
A soothing ritual before bed – chamomile, lavender, and valerian blends can help calm the mind and body.
Magnesium
Supports muscle relaxation and nervous system balance. Magnesium glycinate is often best for sleep.
Melatonin
Helpful for adjusting to new time zones, shift work, or resetting your sleep cycle. Use in small doses and short-term.
Essential Oils
Lavender sprays or roll-ons can create a calming sensory cue for sleep.
Yoga & Stretch Props
Simple tools like straps, blocks, or a supportive mat make bedtime stretches or gentle yoga flows easier.
Massage & Recovery Tools
Foam rollers or massage balls help release tension and calm the body before bed.
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Travel & Shift Worker Kits
Travel Pillows
Support your neck during flights, buses, or long car rides.
Portable Blackout Curtains & Clips
Turn any hotel room into a dark sleep sanctuary.
Earplugs
Lightweight and essential for flights, hotels, or noisy environments.
Compact White Noise Machines / Apps
Small devices that ensure consistent soundscapes wherever you sleep.
Reusable Water Bottle
Stay hydrated on the go without relying on late-night hotel runs.
Notebook or Journal
Great for worry-dumping, gratitude practice, or sleep tracking while away.
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Sleep Tracking & Lifestyle Tools
Sleep Tracking Devices
Wearables like Oura Ring, Fitbit, or Whoop provide insights into sleep patterns and help with accountability.
Blue-Light Blocking Apps
Install apps like f.lux or use built-in screen filters to reduce evening screen disruption.
Printable Checklists
* Better Sleep Tonight Checklist
* When To Replace Your Mattress Checklist
* When Buying A New Mattress Checklist
* Shift Worker Survival Kit Checklist
* Maintaining Progress Beyond the 7 Days
* Sleep Friendly Food & Drink Guide
Disclaimer
These recommendations are foreducational purposes only and are not medical advice. Always consult with a healthcare professional before starting new supplements or making major health changes.
Say Goodbye ToTossing & Turning:
10 Science-Backed Ways To Sleep Better
Simple changes to help you fall asleep
faster starting tonightand
wake up refreshed
- * Strategies to fall asleep faster and wake up refreshed
*Simple lifestyle tweaks anyone can implement tonight
*Practical tips to boost energy and improve health
*Free Mattress Buyer’s Guide
*Plus More Tips To Better Sleep