Last Updated on March 24, 2023 by Barbara Trapp
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How’s your sleep hygiene? No, I’m not referring to cleanliness, although clean sheets are definitely a priority! The Oxford dictionary defines sleep hygiene as, “habits and practices that are conducive to sleeping well on a regular basis.”
When I start working with a new client, one of the first things I ask is, “How is your sleep hygiene?” If the answer is less than “good,” then the bedroom is a great place to start. My client may think the office/guest/junk room is their first priority, but how are they going to have the energy for that if they are exhausted and stressed? So, we usually start with the bedroom.
Clear the Clutter
If your bed has been serving as a mail collection site, bill-paying station, or library, it’s time to clear it off and set some boundaries. You may have heard elsewhere that the bedroom is for just two things: sleep and sex, but for some, this is an unrealistic use of space.
Perhaps the only place you can call an office is a nook in your bedroom. If that’s the case, then at least keep work things in one place and away from your bed and nightstand. If possible, section off the area with a screen or curtain. At the very least, keep work out of your line of sight, even if you have to cover items with a sheet.
When you are trying to shut down your brain at night, it’s important not to have reminders of all the things you have to do. This includes the nightstand. Even though your checkbook and bills may be out of sight in a drawer, they certainly won’t be out of mind every time you lean over to adjust the lighting or grab a sip of water.
Create a Sanctuary
Upgrade your mattress:
Invest in the best mattress that you can afford. It doesn’t have to be the most expensive mattress, it just has to be right for your body and sleep habits. The same with your pillows. If you are a side sleeper, then you need a pillow designed for that. It was so important for me to get a good mattress that it was on my 2020 vision board. I have a Midnight-Lux Helix mattress and love it!
Use peaceful colors:
Use light to medium color tones, rather than dark and bright. Bedtime is not the time for inspiration and energizing, although a good night’s sleep can help with your creativity. This Wayfair article on The Best Bedroom Colors to Enhance Your Sleep Quality offers some great color suggestions. I prefer neutral tones and hints of nature.
Install the right lighting:
I once had a client who worked in the dark in her office. It’s not that she couldn’t stand bright lights, but rather that the halogen bulbs in her fan light made the room hot! We switched to 5,000k LED bulbs (this is about as bright as you can go before the color value becomes bluish). She was ecstatic about working in a bright, cheery atmosphere. The only downside was that a year’s worth of dust was now visible!
Not a lightbulb expert? No worries; it’s easier than ever to choose the right lighting for the right space and purpose. Most packages of lightbulbs list the best location for each color value and brightness. LED bulbs are cooler to the touch than incandescents and halogen bulbs and achieve full brightness instantly. They last longer, so are worth the extra cost to me.
Combine three types of lighting in each space: task, accent, and general. For instance, in my office, I have an adjustable desk lamp (task), pastel lighting in lamps on a table (accent), and overhead lighting (general). Each has a purpose in making my work space practical, yet attractive.
Now consider the function of each room in your home. In the morning, your bathroom should have cheery, natural light to help you wake up (general), but a make-up mirror should have an even brighter light (task). In the evening you may want to wind down with a bubble bath and candles (accent). Here is a great HGTV article to help you choose the right brightness and color value for the lighting in each room of your home.
Make your bed (just not right away):
Yes, you should make your bed in the morning. In fact, I think it’s such an important habit, that I wrote this blog post about it: Make Your Bed for Self-Care, Productivity, and…Wealth? This doesn’t mean you should have the bed covers tucked in before both feet hit the ground. Instead, pull your sheets and blankets down and let your mattress and bedding air out for at least an hour. This allows moisture to dry and reduces dust mites. In the meantime, follow your morning routine (you have one, right?) and return later to make your bed.
Change your sheets frequently:
How often? At least once a week if you sleep in your bed every day. More frequently if you don’t shower before bed, are sick, sweat a lot, or have allergies. I will spare you the list of what accumulates in your bedding but you can read it here in this Sleep Foundation article. Many clients have questions about sheets and here are my answers:
- “How many sets should I have?” I recommend at least a “three par.” This is a hotel standard and it can extend the life of your sheets and sanity. This means you will have one set on the bed, one in the wash, and at least one set on the shelves for each bed.
- “Where should I store them?” Store them in the rooms where they will be used, either on the top shelf of the closet, in a drawer, or in a bin under the bed. You’ll have more space in your linen closet and the right size and style of sheets will be in the right rooms.
- “How do I tell the difference between sheet sizes?” It always bugs me that sizes aren’t clearly marked on many of the sheets sold. So, as soon as you purchase a set of sheets, write the letter K, Q, F, T, or TXL on the tags of both the flat and fitted sheets using a fabric marker. This will save you frustration time and measuring later. If you don’t know what size your sheets are, use this handy guide on Casper.
Follow a (Healthy) Routine
Maintain a consistent sleep schedule:
Early in my career, I was put on the evening schedule at a conference center. I went in at about 3:00 pm and got home after midnight. It took me a while to wind down, but eventually, I was falling asleep at 2:00 am and woke up naturally at about 10:00 am.
One of our hostesses commented that I looked younger; my skin looked great and there were no bags under my eyes. She asked if I was using a particular vitamin or skin product. I had to think for a bit and then responded that I was getting eight hours of sleep on a regular schedule. Even though I was on a late schedule, my body was getting the exact amount of sleep it needed and it was amazing.
Although sleeping in on the weekends felt like a necessity as a teenager, sticking to the same wake-up time is more important as we age. I like sleeping in a couple of hours later on the weekends, but the schedule change makes me groggy and unproductive. If I wake up at the same time each day, I can enjoy a lazy, restful slower pace without messing up my internal clock.
To discover your sleep “sweet spot,” go to bed at least eight hours before you have to wake up, at the same time every day for a month. Once you start waking up at the same time, refreshed, and without an alarm, you may have found your ideal amount of sleep. Book recommendation: Sleep Smarter, by Shawn Stevenson, is a great read. I thought I knew a lot about sleep, but learned so much more!
Use the right clock:
Speaking of clocks, do you use your phone as an alarm clock? I do, but I don’t look at it until I’ve done my morning routine except for a quick check for emergency calls from family. Otherwise, I might go down 20 rabbit holes before breakfast. If this happens to you, you might consider getting a clock just for waking up. Here are three:
- A gentle clock that generates a soft morning light
- An annoying clock on wheels (you have to catch it to stop it)
- An extra-loud clock that shakes your bed
Tone down the light on your devices:
Per the Sleep Foundation, we should not be looking at bright lights (especially blue light) two-three hours before bedtime. This includes all screens, even your smartwatch if you have one. If you have to work late, then you can lessen the effects of light by switching to amber light or wearing glasses that filter out blue light.
Unplug earlier:
TV, phones, and even books can provide too much mental stimulation that keeps your mind spinning. Help your mind calm down by shutting off devices at least 30-60 minutes before your ideal sleep time. If reading helps you fall asleep, stick to fiction or at least something light. Even Warren Buffet, an avid reader, doesn’t read business books right before bedtime!
Are you ready to improve your sleep hygiene?
All of these practices make for good sleep hygiene. Organizing your weekly schedule is one of the most important changes you can make. If you have to make adjustments in many of these areas, pick one change at a time. Once you have a healthy sleep routine, getting the right amount of sleep on a regular basis is sheer bliss!
I’d love to help you organize your space and schedule so you can get the sleep you need! Schedule your free consult here.
Barbara Trapp, CPO®, Certified Professional Organizer® and Productivity Coach
Zen Your Den® | Zen Your Biz | Zen Your Life®
Professional Member, NAPO (National Association of Productivity and Organizing Professionals)