Dreampad Sleep Tips


Dreampad has created a simple breathing program called The Sound of Waves. You can use this at anytime to help your body relax and regulate.  

Slow and focused deep breathing has been used over the centuries in many cultures to calm the mind. In today’s stressful world, it’s a wonderful tool for relaxing the body and mind whether the goal is to de-stress or have a good night’s sleep. Research shows that rhythmic breathing has the following effects:

  • Reduce stress and engage our nervous system’s relaxation response
  • Lower blood pressure and heart rate
  • Increase production of GABA, a neurotransmitter which decreases brain activity and reduces stress
  • Increase vagal tone, a key indicator of a healthy heart and a relaxed mind

The Sound of Waves program uses the rhythmic pattern of waves as a guide for your breathing. The idea is to sync your inhale/exhale rhythm with the ebb and flow of the wave, and maintain that pattern for an entire session (which could be a 10-minute de-stress session or a few minutes before falling asleep).

The 3 program options move at different breathing rates: Level I is a rate of 7 breaths per minute (bpm), Level II is a rate of 6 bpm, Level III is a rate of 5 bpm. We recommend starting at Level II; if your natural breathing pace is longer (slower) than the wave pattern, move up to Level III. As you become practiced, you will feel like you are breathing with the ocean and it will become easier and easier to fall into this rhythm when you lie down, or awake in the middle of the night.

Getting Started:
To get a sense of the breathing pattern, and to know which level is right for you, start listening at Level II without the Dreampad. Practice using volume level 4 on your phone.
Begin inhaling at the point of silence right after the wave breaks. As you slowly inhale, you can hear the wave receding. You will take a full deep breath as the wave recedes and then begin to exhale when the wave breaks.

After the wave breaks there is a moment of silence at which time you should be completing your exhale and beginning to inhale again.

Once you've practiced this rhythm, plug in and try it with the Dreampad. Lie either on your side or on your back (use very high volume level for back sleeping).
Breathing through your nose, begin each breath in the abdomen so that your stomach comes out as you inhale. (Placing one hand on the stomach can help you focus on this.)
As you breath in and out, allow your exhale to lengthen; it should be slow and relaxed, and longer than your inhale.

Don’t worry about precision; your breathing should be approximately in sync with the wave cycle.

Counting your breaths can sometimes help keep your mind from wandering. Count to 10 breaths and start over.

If your mind wanders off and you find yourself re-thinking the same old stuff, don’t get frustrated. Come back to breathing with the rhythm of the wave. One breath at a time.

Exercise and Diet

We know you’ve heard it before: daily exercise will help you sleep. But exercise and physical exertion is so important to a good nights rest that we put it at the very top of the list. Especially given the number of hours most of us spend sitting these days. Even a brisk 20-30 minute walk each day will help. Below are some more exercise and diet tricks for sleep.

  • Avoid big dinners. Eat smaller meals at night, especially if eating within 2-3 hours of bedtime.
  • Caffeine can affect you up to 10 hours after drinking it. Set a time, say, 1 pm, as your cutoff on caffeine consumption for the day.
  • Herbal tea before bed, such as chamomile, can help you relax. Tea can also be made into a pleasant ritual before bed, helping both kids and adults unwind.
  • Limiting your salt intake. Salt or high sodium levels can cause you to retain more water, which redistributes in the body causing sleep disturbances.
  • Alcohol consumption. Alcohol is essentially all sugar and when you consume alcohol, your body has to work extra hard to process and break down the sugar in alcohol. Not to mention the kidneys and liver working to remove the ethanol from your system. All of this hard works makes it difficult to stay asleep or get a good nights rest.
  • Nightly meditation and wind down (time away from stimuli such as phone or work) is crucial for healthy sleep. The body has a natural ramping up process, like starting up a machine, and conversely has a shutting down process.

Regular Sleep/Wake Schedule

We all have a natural wake/sleep cycle, known as a circadian rhythm. Keeping to a regular schedule on weekdays and weekends is important to maintaining that rhythm.

  • A short afternoon nap can help if you need it, and it shouldn’t disturb your regular sleep/wake cycle. But if you suffer from insomnia, it’s best to avoid napping as it may exacerbate your insomnia.
  • Melatonin is a naturally occurring hormone which helps control your sleep/wake cycle. It is controlled by light exposure. Letting light into your work space and getting exercise outdoors during the day helps to suppress the body’s natural production of melatonin, telling your brain it’s time to be awake. Staying away from TV and other light emitting screens before bedtime helps your body increase production of melatonin, sending the message to your brain that it’s time to go to sleep.
  • Recent studies have shown that 8 hours of sleep may not be the sweet spot for some. Different people, require different amounts of sleep. Anywhere from 6-10 hours a night depending on the person. Activity also plays into the amount of sleep needed. Some nights you will need more hours of sleep than others depending on the activities and stress of the day.

Bedtime Routine

  • Studies have shown that TV and computer screens are stimulating and can make falling asleep more difficult. Turn them all off at least one hour before bedtime.
  • Non-stressful activities such as reading, doing a hobby, taking a warm bath, having a cup of tea, stretching, etc. will help your body and mind relax. Screen-based activities such as cleaning out your email Inbox and texting friends tend to have the opposite effect; they increase light exposure as well as stimulate brain activity.
  • It seems obvious, but it’s easy to forget things you can do to make your bedroom as comfortable as possible. Make sure the temperature is cool enough. If you find yourself wishing you had another pillow or mattress, don’t procrastinate on investing in a new one – your sleep is worth it.

Getting Back to Sleep

  • Rather than thinking about falling asleep, try relaxation techniques such as regulated breathing, imagery and muscle relaxation.
  • If reading quiets your mind, try reading quietly in bed with a dim light. Refrain from stimulating activities which involve your computer or email.
  • Many people find kind thoughts directed towards the welfare of others, or meditation can be soothing and relaxing.

Sleep Tips for Warm Weather 

The weather and temperature outside definitely plays a role in the ability to fall and stay asleep comfortably. Some slight adjustments for warmer weather can have you sleeping soundly.

1. Make your environment ideal for sleep

The darker and cooler the better. Black out curtains are a great option as they keep your room cool and the light out. Add to this your Dreampad and either a natural sleep sounds or a low rhythm music.

2. Take time to relax

Warmer weather can mean one of the busiest times of year with travel, sports, and increased outdoor activities. It’s essential you give your body and brain the time to activate the natural relaxation responses to recharge your energy stores.

3. Keep a consistent schedule

With warmer weather comes longer daytime hours. We may be tempted to try to squeeze every minute out of the daytime but your body thrives on consistency. The natural sleep processes can be trained and you throw them out of balance when your sleep schedule isn’t consistent.

4. Take a cool shower

Not only is this a good idea if your skin is a little baked by the sun, but taking a cold shower can actually activate your sleep mechanism called your circadian rhythm. Your internal temperature drops slightly as bedtime draws near so if you’re looking to get right to sleep, jump in a cool shower.

5. Release the heat

Just like taking a shower can help you sleep faster and better so can they type of bedding or your body position can help to. The idea is to cool you down as much as possible. Lightweight, cotton wicking bedding is your best bet. This keeps your body temperature low and removes the sweat from your skin. If you sleep on your side or curled up in a ball, you’re trapping your natural body heat close to your skin. Try sleeping in a starfish position on your back or more of a straight line if you sleep on your side.

Sleep Tips for Cold Weather 

With the changing of seasons comes the changing of weather, daylight/sunlight, routines, schedule, and activities. The average person doesn’t realize it but along with all of these changes, our sleep habits and patterns change too.Here are a quick 5 tips to get a good night sleep in the cold months and season.

1. Use a humidifier if your nose or skin feels dry.

Cold and winter air, depending on where you live, can become drier causing your body to lose moisture. A humidifier is a great way to control your sleep environment making it more suitable to sleeping. No one wants to wake up with a stuffed nose or scratchy throat.

2. Have a couple layers of blankets or bedding on your bed to accommodate changes in temperature or different preferences for couples.

3. Maintain a normal sleep-wake schedule even on the weekends.

As the weather changes, so do people’s schedules. A consistent sleep schedule allows for your body to achieve and maintain a regulated sleep cycle. In most parts of the world, a change in the season also brings a change in the time the sun rises and sets. Fight that urge to fall asleep early or sleep in late unless it’s part of your normal sleep routine.

4. Use breathable bedding or climate-control accessories.

Some people can have the tendency to pile on the blankets in winter, or spike up the heat causing bodies to heat up and sweat. Breathable fabrics allow for a more even temperature rise and fall with the ambient temperature and help the skin breath and remain a more comfortable temperature.

5. Stay hydrated.

With the drop in temperature it’s easy to lose track of how much water were putting into our bodies, especially if you tend to run cold in the winter. This coupled with the increased dryness of winter and cold air can cause you to become dehydrated more quickly.

Trying Dreampad products is risk-free. 

Return it within 30 days and we will refund your purchase and pay for return shipping. 

Get the Latest Sleep Science and More