Getting a good night’s sleep shouldn’t feel like chasing a mythical creature. And yet here we are, armed with herbal teas, stretchy pajamas and custom window coverings, trying to summon and the elusive 8 hours. Luckily, creating a naturally soothing sleep environment isn’t as complicated as it sounds. With a few tweaks, you can drift off like a well-rested woodland creature.
Your Bedroom Lighting
The first place to begin is your bedroom, because that’s the stage where all the sleep magic happens. Light is one of the biggest culprits behind restless nights, which is why we talked about custom window coverings already.
If you’ve got a rogue street lamp that insists on spotlighting your pillow like you’re starring in a midnight Broadway show, then you need either thick curtains or blinds that block the excess light. It can help your brain to register that it’s dark and time to go to sleep, which helps with that melatonin production. A dark room also feels suspiciously luxurious, like you’re staying in a fancy hotel.
Temperature of the Room
From there, you can think about the temperature of the room. Your body loves to snooze in a cool environment with warm blankets, so aim for something that feels refreshing but not like you’re camping in the Arctic. Cracking a window, turning on a fan, or adjusting the thermostat so that your bedroom feels like the chill side of cozy is a good idea. You want a gentle fall breeze, not a Penguin habitat.
The way the room smells can also lull your senses into dream mode. Lavender, chamomile and bergamot are crowd favourites, and a diffuser or pillow spray works wonders. Just don’t go overboard. Unless you want your room to smell like a Botanical Garden, a hint of calm is all you need.
Pre-sleep Routine
What’s your pre-sleep routine like?
Doomscrolling in bed? Hard no. Your phone’s blue light tells you that your brain is to stay awake for longer, which is rude. Swap the scrolling for something soothing like reading a physical book, stretching, lightly journaling, or pretending you’re starring in one of those peaceful nighttime routine videos – minus the 17-step skin care routine.
While we’re on habits, caffeine late in the day is the enemy of your sleep. Your 4:00 PM iced latte loves you, but no, it does not want you to rest. Stick to herbal teas or warm milk as evening treats. Also, try not to eat a giant meal right before you’re going to bed. Your body shouldn’t be running a full-blown digestive marathon when it’s supposed to be relaxing.
Clutter Free Environment
When you’re considering your bedroom, make sure that it’s clutter-free. A messy environment can make your brain feel like it’s scrolling through 47 open tabs. Take 5 minutes every evening to tidy up. Sleep will come much easier in a space that feels calm rather than chaotic. And then lastly, listen to your body’s cues. If you’re tired, go to bed. If you’re wired, try something else. Sometimes the most natural sleep tip is to be kind and listen to yourself.
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