Creating a sleep sanctuary

So, you've committed to making sleep a priority—bravo!

Now, let’s take it a step further and focus on optimising the space where the magic happens. After all, if you’re going to recharge and show up as your best self every day, your bedroom needs to be more than a place where you just close your eyes. It should be a sleep sanctuary.

If you do share a room with someone else, this is a great project to work on together!!

The idea is simple: if your brain associates your bedroom with calm, relaxation, and sleep, it’s far more likely to settle into sleep mode quickly. So, I’ve put down a few tips on how you can turn your room into a snuggle space and set yourself up for sleep success.

Cool it Down to Heat Things Up for Sleep

Temperature plays a huge role in the quality of your sleep. Studies show that the ideal sleep temperature is around 17-18°C (65°F). When you keep your bedroom cool, your body naturally lowers its internal temperature as well, signaling to your brain that it’s time to wind down. It might seem trivial, but this slight drop makes a big difference in helping you fall and stay asleep.

Total Darkness is Key

Light is your body’s signal to stay alert, so even small amounts of light can mess with your sleep. Blackout curtains can be a game-changer here, especially if you live in a city or have early morning light streaming into your room or a full moon (like me). You can also consider investing in a sleep mask if curtains aren’t an option. Also, say goodbye to those little green or red lights on electronics; either unplug them or cover them up. The darker the space, the better for deep, restorative sleep.

Soundproofing for Silence (or Strategic Sound)

We’re not all blessed with a quiet neighborhood, a house far from family noise or a partner whose sleep is a quiet one! Ha!. Soundproofing your room might sound extreme, so obtaining some ear plugs is a really great alternative. For those who this doesn’t work for, there are some head bands that are built for sleep too that you can link to your phone for sleep sounds. Another product to consider is a white noise machine. Steady, ambient sounds like rainfall or ocean waves mask sudden noises that can jolt you awake. Apps like Insight Timer, Calm and Breath also have nighttime soundscapes specifically designed to lull you to sleep.

Choose Relaxing, Natural Scents

Certain scents, like lavender, chamomile, and cedarwood, have been shown to promote relaxation and help the body ease into sleep. Aromatherapy might sound a bit indulgent, but your sense of smell has a direct line to your brain’s emotional center, making it a powerful tool for creating a soothing atmosphere.

Add a few drops of lavender essential oil to a diffuser, or a couple of drops onto your pillow or put some on a tissue and place that near your pillow.

Invest in Quality Bedding and Pillows

A good mattress is a foundation for great sleep, but let’s not ignore the details. The right sheets, duvet, and pillows can make all the difference. Look for breathable, natural fabrics like cotton or linen, which keep you cool and comfortable through the night. And don’t hesitate to swap out old pillows—most need replacing every 1-2 years.

Simplify and Declutter

Imagine walking into a hotel room. It’s usually pristine, with just the essentials—a bed, a couple of lamps, maybe a chair. Clutter has a funny way of keeping your brain active, even when you’re exhausted and it is a great dust collector. A clear space sends a signal to your brain that it’s time to relax, while a cluttered one can feel like an endless to-do list.

Limit Screens and Embrace Low Lighting

Screens emit blue light, which tricks your brain into thinking it’s daytime, inhibiting the production of melatonin (your sleep hormone). If you must use screens, try using blue-light-blocking glasses or set your devices to “night mode.” But even better, make it a rule to wind down without screens at least 30 minutes before bed. Ideally you are off screens 2 hours before sleep time but hey, we are all human! If you really want to go all out, try a Himalayan salt lamp—it gives off a gentle glow and some people swear by its calming effect. It’s a great xmas gift too!

Wrapping It Up

To thrive in your day, be productive, make great decisions and create easily—you need to get some great sleep. So, consider your bedroom a strategic asset. It’s not just a place to sleep; it’s a space that supports your best thinking and sharpest focus for the day ahead.

Setting up a sleep sanctuary is about creating an environment that not only enhances the quality of your sleep but makes the act of going to bed feel like an invitation to recharge. And when you’re genuinely excited to step into a space designed for true rest, you’re already halfway there.

Here’s to creating your perfect sleep sanctuary—one where the chaos of the day doesn’t stand a chance.

Put the mask on you first, create your own sleep sanctuary and thrive again!

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