Las Vegas is probably the last place you think of when you want a good night’s sleep. But the Las Vegas Hotel partnered with the Cleveland Clinic to create “Stay Well Rooms.” They’re designed based on scientific research, to help with jet lag and promote better sleep. So they have features like lamps that don’t disrupt melatonin, which is the hormone that induces sleep, like most artificial lights do. And the alarm clocks glow to simulate dawn, instead of blaring to wake you up. But you can create your own “Stay Well Room.” Here’s how:

  • Get a red night light. Red is the wavelength that’s the LEAST likely to suppress the sleep hormone melatonin. 

  • Next: Regulate the humidity in your bedroom. 50-percent humidity maximizes the release of melatonin. So if you’re in a dry climate, get a humidifier. If it’s swampy, get a de-humidifier. 

  • What about temperature? Ideally it should be 72 degrees. That’s according to the Florida Sleep Institute. If your bedroom is freezing in winter and roasting in summer, paint the walls with radiant barrier paint. That’s the stuff used in spaceships to insulate them and keep temperatures constant. You can find it at a place like The Home Depot.

  • Lastly, get a “pink noise” machine for your bedroom. You’ve heard of “white noise,” which is produced when sounds of different frequencies are combined. Pink noise, on the other hand, is a perfectly consistent frequency, like rain falling on pavement, or wind rustling the leaves on a tree, and it slows and regulates our brain waves, which is what we need for super-restful sleep. In fact, 75-percent of people exposed to pink noise report more restful sleep. You can buy a pink noise machine on Amazon, or download an app like Perfect Sleep for $2.00.