hi everybody Kelly Alexa here CEO and founder of fitfluential and also co-host of the new fitfluential podcast that you should be listening to fitfluential radio today i'm bringing you part one of a two video series sponsored by our friends at Sleep Number on what sleep how to get better sleep over three million Americans I think that's the right step 3 million Americans are dealing with some form of insomnia or sleep and people if you're interested in getting fitter if you're interested in optimizing your health we talk about this all the time on the fitfluential radio podcast you have to improve your sleep so today's video I want to focus on how you can make your bedroom that hopefully has a sleep number bed because if you haven't slept on one you are missing out I did for the first time last year I think year and a half ago the most amazing bed ever ever ever will not live without it okay how do you make your bedroom what I call a sanctuary okay obviously you want to start with a great mattress we highly recommend sleep number trust me test it out you'll love it but then once you've got a great mattress start making your bed something you want to climb in to invest in good sheets invest in a soft I'm going to go ahead and say it a blanky a warm snuggly blankie a soft blankie Kevin my co-host is over here laughing and rolling his eyes cuz no man would ever say blankie you want to get soft pillows if that's what works for you if you want to get firmer pillows make that bed something that you want to climb into and snuggle up in every single night you want to also make sure that you have your room set to be very dark that means you're removing all of the electronics that you can from your bedroom do you watch TV and your bedroom you need to stop that do you have a bunch of electronics do you bring your phone to bed we talk about all of this stuff on the fitfluential podcast you've got to get rid of all of the lights that are like peering into your brain and confusing it you've got to have your room dark and also you've got to have your room ideally cool I don't know if we know the ideal temperature isn't it like 68 degrees sit between 65 and 68 65-68 so make your own cool don't go to bed with a lot of clothes on that's gonna make some of you may be uncomfortable should make you happy sleep with less clothes on make it cool in your room make it very dark and then also think about things I actually brought my own here to show you if you do have any lights in your room think about a sleep mask look at that blocks out all of the light blocking out all the light is really important cool temps if you want to have a fan on that's going to help you as well sometimes ambient noise can help you as well and i'm going to show you one of my favorite apps that I use frankly every night it's called relax melodies and say I press play I've got ambient noise playing in the background are you all ready to go to sleep right now so let's review some of these tips you want to have a really great mattress of course we recommend sleep number i'm going to have fantastic sheets really comfortable luxurious blankets and pillows make sure your room is dark don't be watching TV in your bedroom turn off all your electronics if you'd like try a sleep mask put on some ambient noise on your tablet with the Wi-Fi turned off get yourself comfortable and you will want to go to sleep every single night in our next video we're going to talk about how to create your own wine down routine that's also going to help you get better sleep thanks so much see you on the next video