As someone who’s work is helping other people practice better sleep habits, people are sometimes curious about my own sleep habits. While I do my best to keep a regular sleep schedule, I have to admit that once in a while I do hit snooze or stay up later than I should. Life is better with a little flexibility, and, as long as I get back to my routine for the next few days afterward, it won’t have long-term effects on my sleep. BUT, I have also done the work to set up my sleep environment to increase the chances that I will get good sleep. So here are 10 must-haves that I use to fall asleep, sleep comfortably, and get up on time.
- Comfortable mattress
If there is one thing that I recommend, it is getting a mattress that is comfortable for you! We spend up to a third of our life in bed, so you want to take care of your body during our sleeping hours. Comfort is so important to creating a good sleep environment- it’s much harder to fall asleep and stay asleep if we can’t get comfortable and are tossing and turning all night. The cost of the mattress will pay you back manyfold with a good night of sleep. And if you remember to turn them every few months, they’ll last even longer. For me, a memory foam mattress has been the most comfortable bed I’ve slept in!
At the same time, sometimes people go through tough financial times and can’t afford the cost of a new mattress and have to be creative about increasing comfort at night. Maybe a new mattress isn’t in the budget, but a memory foam bed pad is more affordable. Some people stack blankets over their mattress to make it a little softer or make a pillow nest. Do whatever works for you!
- Luxurious sheets
This is less about the sheets and more about the temperature regulation. We tend to sleep better in slightly cooler temperatures- I like when the thermostat is set to 68 degrees. Of course, every person is different, so if you’re waking up feeling too hot or too cold, you can always adjust your bedding or thermostat to help. I prefer satin sheets in the summer and flannel sheets in the winter. I love these types of fabrics because they’re not only comfortable, they help make my sleep feel more luxurious and cozy, and I look forward to going to sleep!
- Blackout curtains
Light is a major factor in regulating our circadian rhythms, so I want to be judicious in how much light comes into the bedroom and what time of day I want the bedroom to be light or dark. We live in a world where we can have light 24/7 if we want, which can impact sleep schedules. So I make sure to keep out as much light as possible at night with blackout curtains to support my natural circadian rhythm.
- Sunrise clock
In the same way that I use blackout curtains to help me fall asleep, I can also use light to help me wake up. I have an alarm clock that simulates dawn light to help me wake up on time. My alarm clock light turns on a very dim light 30 minutes before my wake time and slowly increases in intensity until my wake time. I especially need this in the winter when I have to leave for work before the sun comes up!
- NO TV
This is an environment choice that I have very intentionally and consistently made. The light from the TV of course impacts sleep, but falling asleep watching TV might also mean that the sounds from the TV can disturb our sleep, and I am very sensitive to sounds at night. The habit of watching TV can also impact the association we have with bed. If we spend a lot of time doing an activity in bed that isn’t sleep, our bodies learn to associate multiple activities with bed. If this happens, we are not guaranteed to fall asleep as often as when we only sleep in bed.
- NO WORK
This is for the same reason that I don’t have a TV in the bedroom. Work-related activities are banned from the bedroom!
- Books
So you may be confused about why I’m about to tell you that I keep a book on my nightstand after I just told you that I don’t watch TV in bed or do work in my bedroom because I don’t want my brain to associate non-sleep activities with bed, which is a fair question. Reading has become part of my bedtime routine and promotes sleepiness for me. I make sure not to read anything work-related or too exciting or scary (even though Stephen Graham Jones is a favorite!), and I usually spend about 15-20 minutes reading before my eyes become very heavy and I am ready for sleep
- Low clutter
If I am 100% honest, this is a habit that I am still working on. Seeing a cluttered environment stresses me out a little bit, like a hint of annoying background static, and I want my sleep environment to be a comfortable, low-stress place. However, I go through times when I need to sort through clutter and get organized, so it’s a work in progress.
- Essential oil diffuser
I have a small essential oil diffuser that makes my bedroom feel more peaceful with relaxing scents. My favorites are lavender and eucalyptus.
- Yoga mat for stretching
Having a stretching routine is a great way to help your body feel calmer and more relaxed before bed. I notice that I sleep more deeply and wake more refreshed when I take 20 minutes to stretch. And (I’m told) as you get older, maintaining good flexibility is important!
Ideal Self Therapy, LLC 