Your Sleep Sanctuary Night-time Rituals
We all know sleep is good for us. But while most of us could happily slumber right through alarm time, actually getting to sleep can be a little more elusive. Blame the auto-play feature on Netflix, the gloom and doom of our new normal or the addictive nature of scrolling – getting sleepy can be exhausting!
If you have an inkling that help sleeping is just what you need – join the club. According to the Sleep Health Foundation, 40% of Australian adults experience some form of inadequate sleep.
At Home Sanctuary we believe that the set up for a quality sleep starts in the home, so to help you catch more Z’s for longer we have dreamt up our favourite Sleep Sanctuary night-time rituals.
Sleeping and sleeping only
Bedrooms are for sleeping, unwinding and restoring. To create the most relaxing, sleepy bedroom before tucking yourself into bed, remove all objects from the bedroom that are not conducive to unwinding. Move all work-related items such as computers, pagers, study notes, to-do lists and unread mail out of the room before going to sleep. If that’s not feasable, at least place them out of sight during the twilight hours.
Remove all work related items
Just like TV and phone screens keep us awake, so does bright lighting. One or two hours before it’s time to sleep, dim the lights in your home, light a candle and even play some soft music. The Danish method of hygge, (meaning cosy) recommends using lamps instead of ceiling lights, and candles wherever possible. Low lighting helps our melatonin levels to naturally rise, setting us up for a quality, restful sleep.
Snuggle into your sleepwear
Taking off the clothes you have worn for the day and slipping into favourite PJs signifies that it is time to rest. Just like a new shirt gives us confidence for a job interview, sleepwear tells our subconscious that it’s time to calm down. While it might be easier to roll into bed as you are, I recommend trying to dedicate one to two pieces of your wardrobe to sleep in.
Pyjamas signify that it is time to rest
Before turning out the light, fold up and put away the items on the floor. A clean floor will not only make the space feel calmer, but will reduce your stress levels, aiding in the ease of sleep. The bonus of tidying up at night is that you will also set yourself up for the day ahead as you wake up to a clean room in the morning.
Make the bed
Finally, take time to make the bed before you start your day. Not only will it instantly declutter your bedroom, but it will mean you’ll be treating future you to that lovely ‘tucked in sheets’ feeling – no more crawling back into a mess of sheets and pillows at the end of a long day.