If you’re going to focus on just one space in your home to transform your health and well-being, let it be your bedroom. I know that might sound simple — maybe even too simple — but hear me out. Your bedroom is the space where you restore, recharge, and reset. And the truth is, most of us are sleeping in rooms that are working against our bodies, not with them.

I’ve been there. I used to have a smart meter on the wall outside my bedroom and a big flat-screen TV right in front of my bed. I didn’t think much of it until I started waking up exhausted, foggy, moody, and unmotivated. It felt like I was in a fog — and that was on the good days.

Once I began making intentional shifts in my sleep environment, everything changed. And I mean everything: my sleep, my energy, my focus, my hormones, my mood… even my relationships. This post is packed with the steps I took to turn my bedroom into a true sanctuary — a place that invites rest, healing, peace, and higher vibes.

Ditch the Electronics and EMFs

This is the number one shift I recommend: remove electronics from your bedroom. Phones, TVs, laptops, smart speakers — all of them emit EMFs (electromagnetic frequencies) that disrupt your body’s ability to enter deep, restorative sleep.

Here’s what I do:

• No TV in the bedroom (smart TVs still “ping” Wi-Fi, even when turned off)
• No computer or workspace near the bed
• Phone is out of the room, not on my nightstand
• If you have a smart meter near your bedroom, try to move your bed or install a protective barrier
  

When you sleep in a space free from stimulation and electromagnetic pollution, your nervous system finally gets the message that it’s safe to relax and restore. The difference is profound.

Reset Your Circadian Rhythm

Our bodies are designed to follow the natural rhythms of the Earth — and yet, artificial light, screens, and poor sleep habits have completely disconnected us from that cycle.

If your sleep feels off, I invite you to do something beautifully simple: watch the sunrise and sunset every day for a few weeks. It will help your brain recalibrate its internal clock. You’ll start falling asleep more easily, sleeping deeper, and waking up feeling clear and refreshed.

💡 Bonus tip: When the Earth goes dark, you go dark. After sunset, keep lights low and screens off as much as possible. Swap harsh overhead lighting for soft lamps or salt lamps. Red light therapy is also incredibly helpful — it mimics the healing wavelengths of natural sunlight and supports cellular health.

Create a Nighttime Ritual

Sleep isn’t a light switch; it’s a wind-down process. I used to fall into bed after scrolling my phone or watching a show, and I wondered why I couldn’t fall asleep or woke up groggy. Now, I have a gentle nighttime routine that sets the tone for deep rest.

Try some of these:

• A gratitude or prayer journal
• Reading a calming book (not on a screen!)
• Breathwork or soft music
• Following the Miracle Evening routine by Hal Elrod
  

Creating a calm and consistent bedtime routine helps your body shift out of “go mode” and into rest-and-restore mode.

Upgrade Your Bed — You Deserve It

You spend about a third of your life in bed, so let’s make sure it’s a healing, nourishing space. Your mattress, sheets, and blankets should support your body, not stress it out.

My two favorite mattress brands are:

• Essentia – Organic, cooling, EMF-blocking, and made to support deep, detoxifying sleep. (Reach out to Stephanie and let her know I sent you!)
• Obasan – Another excellent choice, fully customizable and made with natural materials.
  

Don’t forget your bedding! Soft, breathable sheets and a cozy comforter can make all the difference. And I swear by my 20 lb Baloo weighted blanket — it helps calm the nervous system, eases anxiety and stress, and increases melatonin while lowering cortisol. It’s especially helpful for those with ADHD, sensory processing issues, or anyone who struggles to fall and stay asleep.

Raise the Vibe with Crystals and Intention

Your bedroom isn’t just a place to sleep — it’s a space to restore your frequency. I love incorporating healing crystals to raise the vibration of the room and create an atmosphere of calm and protection.

Some of my favorites include:

• Shungite and black tourmaline – EMF protection and grounding
• Amethyst – Peaceful, calming energy for sleep
• Rose quartz – Soft, heart-centered energy
• Selenite – Cleansing and clarity
• Garnet – Balancing and grounding

Place them on your nightstand, under your pillow, or on a shelf near your bed.

Clear the Clutter, Clear the Energy

Have you ever walked into a messy room and instantly felt stressed? That’s not a coincidence — clutter carries energy. A healing bedroom is simple, serene, and clear.

Here are a few decluttering tips:

• Remove anything that doesn’t belong (mail, laundry, random dishes)
• Dust regularly — a clean space raises your vibration
• Keep wall art joyful and soothing (no dark or heavy imagery)
• Let in natural light during the day
• Add plants — but make sure they’re safe for pets if you have them!
  

Our bedroom in the “Heller Haven” is decorated to remind us of our wedding in the Bahamas. It’s beachy, peaceful, and full of light. Think about your favorite memory or vibe, and bring that energy into your room.

Tune In to Your Body

The best part of all this? You don’t need a massive renovation or a ton of money to transform your space. Start small. Listen to your gut. Try one or two changes this week and notice how your body feels.

Do you wake up feeling more refreshed?
Do you fall asleep faster?
Is your energy steadier during the day?

Your body is always speaking to you — give it the environment it needs to heal and thrive.

My Favorite Tools for a Restful, Restorative Bedroom

Here are a few of my go-to favorites that have made a huge difference in our sleep space:

🛏️ Essentia Mattress – Contact Stephanie and tell her I sent you!
🛏️ Obasan Mattress
💤 Baloo 20lb Weighted Blanket
🌞 Sunrise Alarm Clock
🔴 Red Light Therapy Panel

Creating a sleep sanctuary isn’t just a home improvement project — it’s a wellness practice. When your bedroom becomes a space of healing, everything in your life starts to shift. You deserve deep rest, vibrant energy, and a peaceful heart. And it all starts right where you sleep.

Resources

• Grab my FREE Home Wellness Checklist here for more tips.
• Take a peek at my Jen Recommends list to see some more of my favorite products.
• Checkout my chat with Steve Frazier about orgonites and EMF protection.

Stay Connected

• Let us know what you think, leave a review on Apple.
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Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.