Struggling to sleep? Still tired when you wake up? Clutter in your bedroom could be part of the reason. A cluttered room makes for a cluttered mind; a source of stress which can lower the quality of your sleep.
If this sounds like you, we’ve got the perfect advice. We asked Kashi Shikunova, our friend from YAM Studios, for tips for a decluttered bedroom. Kashi is an interior design professional who creates beautiful minimalist spaces with her partner, Liam Clifford.
Keep reading for some of Kashi’s great insights on decluttering for a good night’s sleep.
Decluttering essentially means reducing the number of items you have in your bedroom and finding a good storage space for those you keep.
Things to Declutter:
Kashi says the key to decluttering is being critical about the items you own. Over time, we all purchase or inherit things without being mindful of their purpose or value to us. We need to keep asking ourselves whether those items are still useful or meaningful to us. If not, find them a new home. Charity shops are always a good idea. Donating gives you a sense of satisfaction and purpose. And letting go of items can give you a cathartic feeling, almost like shedding weight.
Furniture
Only keep furniture that is useful to you. Every unused item is a source of distraction for the mind. Ensure every piece of furniture in the bedroom has its own space around it. This “negative space” adds balance to the room and lends each piece its importance. Consider that space as the item’s home. This will also help you to appreciate every individual piece in your bedroom.
Conceal mirrors if possible. Put them inside wardrobes or in the hallway. Avoid unnecessarily large mirrors. Large reflections can be distracting.
Clothes
Clothes should be the easiest items for us to declutter, yet they’re the ones we delay the most. Start with clothing when you’re decluttering your bedroom. Getting your wardrobe in order will give you the greatest sense of satisfaction. Keep what you wear and need.
Donate what you no longer want. If you get to the end of the season and you realise there are items you haven’t worn, it’s time to find them a new home.
100% natural cotton.
Designed to last longer.
Wall Art
Art stimulates the soul. But too much stimulation can be a bad thing. “Most of us think just because we have an empty wall, we need to fill it with something,” Kashi says. Have some art in the bedroom, but don’t feel the need to cover every wall. Subtle art pieces in neutral colors will be more calming. A single centrepiece can work well. Kashi likes textured paintings on canvas for a bedroom.
Bright colours can be distracting, which is not ideal in a bedroom, Kashi advises. Keep bright art pieces out of the bedroom as they can overstimulate your mind and make it more difficult for you to fall calmly to sleep.
Bedside Table
Devices like smartphones and tablets cluttering your bedside table may be hurting your sleep, too. Their screens emit blue light, which stimulates our brains and makes it difficult for us to fall asleep.
Unread books can similarly weigh on our minds. Books can inspire, motivate and enthuse, but that can also steal from the quality of our sleep as they encourage our imagination to remain active. Reading documents for work can also hinder sleep, causing anxiety about unfinished tasks and the day ahead.
Find an elegant box or container to hide this clutter. It will help turn your bedroom into a minimalist dream.
How to organise what remains?
Elevate your bedroom by making the best use of your storage space. Rather than having multiple small drawers and cabinets, Kashi suggests a single large closet to organise your space. This will help you to store away more of your possessions out of sight, leaving you with a less cluttered sleeping space and freeing your mind.
A custom-built closet is a life-time investment that will allow you to choose the balance between hanging space, drawers and shelves. If you have limited room, a bed with built-in storage can be a good space-saving option.
Don't go overboard.
Bedrooms are very personal spaces, so it’s important not to be too extreme when you declutter. Taking too much away can leave a room feeling cold and clinical. Kashi suggests keeping pieces that are meaningful to you and that create joy in your life.
Have a plan when trying to organise a cluttered room. Don’t just dive in headfirst, or you might quickly feel overwhelmed and find yourself procrastinating. Assign a different task for each day, as this will help to encourage you to complete your tasks.
YAM Studios.
If you live in the United Kingdom and you’re planning an interior makeover, you might welcome a professional touch. Kashi and her team at YAM Studios specialise in contemporary residential interior design.
Learn more about YAM Studios.
Kashi and Liam create beautiful minimalist spaces.
People Also Asked
What is the 10 3 2 1 0 sleep rule?
The 10 3 2 1 0 sleep rule is a structured approach to improve sleep quality. It suggests 10 hours before bed, stop caffeine intake; 3 hours before bed, stop eating and drinking alcohol; 2 hours before bed, stop working; 1 hour before bed, stop using screens; and 0 times hitting the snooze button in the morning. This method helps prepare your body and mind for restful sleep.
How do I get a guaranteed good night's sleep?
While there's no guarantee, you can significantly improve your chances of a good night's sleep by maintaining a consistent sleep schedule, creating a relaxing bedtime routine, ensuring your bedroom is dark, quiet, and cool, and avoiding screens before bed. Regular exercise during the day and limiting caffeine and alcohol intake can also contribute to better sleep quality.
How do I start to declutter my bedroom?
Start decluttering your bedroom by focusing on one area at a time. Begin with visible surfaces like your bedside table or dresser top. Sort items into categories: keep, donate, and discard. Be ruthless with items you haven't used in the past year. Create designated spaces for everything you keep, and invest in storage solutions if needed. Remember, a clutter-free bedroom promotes better sleep and relaxation.
What is the best thing to help sleep at night?
The best aid for sleep at night is maintaining a consistent sleep schedule and creating a relaxing bedtime routine. This might include activities like reading a book, practising gentle yoga, or meditation. Ensuring your bedroom is dark, quiet, and cool also significantly improves sleep quality. For some, using white noise or aromatherapy with lavender can be beneficial in promoting restful sleep.
What is the CIA trick for sleep?
The CIA sleep trick, also known as the military method, involves systematically relaxing your body from head to toe. Start by relaxing your facial muscles, then drop your shoulders and let your arms go limp. Take deep breaths while relaxing your chest, then your legs. Clear your mind for 10 seconds, then picture a relaxing scene. This technique is said to help you fall asleep within two minutes.
What is the 1234 sleep method?
The 1234 sleep method is a simple counting technique to calm your mind and induce sleep. Focus on your breath, inhaling for a count of 1, holding for 2, exhaling for 3, and pausing for 4 before starting again. This rhythmic counting helps distract your mind from racing thoughts and promotes relaxation. Continue this pattern until you drift off to sleep.
What's the secret to a good night's sleep?
The secret to a good night's sleep lies in consistency and creating the right environment. Maintain a regular sleep schedule, even on weekends. Create a relaxing bedtime routine to signal to your body it's time to wind down. Ensure your bedroom is dark, quiet, and cool. Limit exposure to screens before bed and avoid caffeine and heavy meals in the evening. Regular exercise during the day can also contribute to better sleep quality.
How to stop feeling sleepy immediately?
To combat immediate sleepiness, try getting up and moving around. Exposure to bright light or fresh air can help increase alertness. Splash cold water on your face or take a quick, cold shower. For a quick energy boost, try some light exercises like jumping jacks or brisk walking. Hydrating with water and having a small, healthy snack can also help combat fatigue.
How to increase deep sleep?
To increase deep sleep, maintain a consistent sleep schedule and aim for 7-9 hours of sleep nightly. Exercise regularly, but not too close to bedtime. Create a relaxing bedtime routine and ensure your bedroom is dark, quiet, and cool. Avoid caffeine, alcohol, and heavy meals before bed. Consider using white noise or meditation apps to help you relax. Some find that weighted blankets can also promote deeper sleep.
What should I remove first when decluttering?
When starting to declutter, first remove obvious rubbish and items that don't belong in the space. Next, tackle expired products and broken items that you've been meaning to fix but haven't. Focus on duplicates and items you haven't used in the past year. By removing these categories first, you'll quickly see progress and gain momentum for tackling more challenging decluttering decisions.
How to declutter very quickly?
To declutter quickly, set a timer for short bursts of focused decluttering (e.g., 15 minutes). Start with visible surfaces and work your way through drawers and cupboards. Use the "three-box method": keep, donate, and discard. Make quick decisions and avoid getting sidetracked by nostalgia. Don't aim for perfection; progress is more important. Immediately remove bags for donation or disposal to prevent second-guessing.
How do I start tidying my room?
Start tidying your room by making your bed first; this instantly improves the room's appearance and motivates further cleaning. Next, clear floor spaces by picking up and putting away items. Work clockwise around the room, focusing on one area at a time. Sort items into categories and return them to their designated places. Finally, dust and vacuum to complete the tidy-up process.
What is the best snack before bed?
The best bedtime snack is light, easily digestible, and contains sleep-promoting nutrients. A small banana with almond butter provides tryptophan and magnesium. Greek yoghurt with berries offers protein and antioxidants. A small handful of nuts or seeds can provide healthy fats and minerals. Avoid large portions, sugary foods, or anything too heavy that might disrupt sleep.
How to sleep peacefully without thinking?
To sleep peacefully without intrusive thoughts, try mindfulness techniques like focusing on your breath or body scan meditation. Progressive muscle relaxation can help calm both body and mind. Use white noise or nature sounds to provide a soothing background. Journaling before bed can help clear your mind of worries. If thoughts persist, try the "worry chair" technique: designate a specific time and place earlier in the day to address concerns.
What is the best supplement for sleep?
While individual needs vary, some widely recommended sleep supplements include melatonin, which can help regulate sleep-wake cycles, especially for shift workers or those with jet lag. Magnesium may improve sleep quality and reduce insomnia. Valerian root is a popular herbal remedy for sleep issues. Always consult with a healthcare professional before starting any new supplement regimen, as effectiveness and safety can vary.
What is the German sleeping method?
The German sleeping method, also known as "Scandinavian sleeping," involves using separate duvets for each person sharing a bed. This approach allows each sleeper to control their temperature and movement without disturbing their partner. It can lead to improved sleep quality, especially for couples with different temperature preferences or those easily disturbed by their partner's movements.
What is the 4-7-8 sleep hack?
The 4-7-8 sleep hack is a breathing technique developed by Dr. Andrew Weil to promote relaxation and sleep. Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale forcefully through your mouth for 8 seconds. Repeat this cycle four times. This technique helps calm the nervous system and can be particularly effective in reducing anxiety and promoting sleep.
Why is it important to sleep between 10pm and 2am?
Sleeping between 10 pm and 2 am is considered important because it aligns with our natural circadian rhythm. This period is when our bodies typically experience the deepest and most restorative sleep, including crucial slow-wave sleep and growth hormone release. Aligning sleep with these natural rhythms can improve overall sleep quality, cognitive function, and physical recovery.
What is the 10 3 2 rule?
The 10 3 2 rule is a simplified version of the 10 3 2 1 0 sleep rule. It suggests stopping caffeine intake 10 hours before bed, eating 3 hours before bed, and avoiding alcohol 2 hours before sleep. This approach helps prepare your body for rest by allowing time for caffeine to leave your system, digestion to occur, and the stimulating effects of alcohol to wear off.
What is the vampire sleeping method?
The vampire sleeping method involves sleeping in two separate 4-hour blocks within a 24-hour period, typically from 8 pm to midnight and 6 am to 10 am. This unconventional sleep pattern is sometimes adopted by those with non-traditional work schedules or creative pursuits. While it may work for some, it's important to note that it doesn't align with most people's natural circadian rhythms and can be challenging to maintain long-term.
How to sleep fast in 1 second?
While it's not possible to truly fall asleep in one second, you can significantly speed up the process. Try the military method: relax your face, drop your shoulders, let your arms go limp, exhale and relax your chest, then your legs. Clear your mind for 10 seconds, then picture a relaxing scene. With practice, this technique can help you fall asleep very quickly.
How do soldiers fall asleep fast?
Soldiers often use the military sleep method, which involves systematic muscle relaxation and mental clearing. They start by relaxing facial muscles, dropping shoulders, and letting arms go limp. They then take deep breaths while relaxing the chest and legs. After clearing the mind for 10 seconds, they visualise a relaxing scene. This technique, developed to help soldiers sleep in challenging conditions, can reportedly induce sleep within two minutes.
What is the one sleep habit that matters for a longer life?
The single most important sleep habit for longevity is maintaining a consistent sleep schedule with adequate duration. Aim for 7-9 hours of sleep per night, going to bed and waking up at the same time every day, even on weekends. This regularity helps optimise your circadian rhythm, improving overall health, cognitive function, and potentially extending lifespan.
What deficiency causes too much sleep?
Excessive sleepiness can be caused by several nutrient deficiencies, with iron deficiency being a common culprit. Iron-deficiency anaemia can lead to fatigue and increased sleep needs. Vitamin D deficiency has also been linked to daytime sleepiness and poor sleep quality. Vitamin B12 deficiency can cause fatigue and weakness, potentially leading to increased sleep. Always consult a healthcare professional for proper diagnosis and treatment of persistent sleepiness.
What pressure point puts you to sleep instantly?
While no pressure point can induce instant sleep, the "Anmian point" is believed to promote relaxation and sleep. Located behind the ear, at the base of the skull, gently massaging this point may help alleviate insomnia. Another useful point is the "Inner Frontier Gate" on the inner forearm, about three finger-widths below the wrist. Applying gentle pressure to these points can help relax the body and mind, potentially aiding sleep.
How to stop feeling sleepy in 2 minutes?
To quickly combat sleepiness, try this 2-minute routine: Stand up and stretch, focusing on big muscle groups. Take 10 deep breaths, inhaling through your nose and exhaling forcefully through your mouth. Splash cold water on your face or the back of your neck. Do 20 jumping jacks or march in place to get your blood flowing. Finally, drink a glass of water to rehydrate and boost alertness.
What is the 54321 method of sleep training?
The 54321 method is a grounding technique often used for anxiety but can be adapted for sleep. Focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This method helps calm the mind by redirecting focus from racing thoughts to immediate sensory experiences, potentially easing the transition to sleep.
What is the sleep perfect formula?
The "sleep perfect" formula involves several key elements: Consistency in sleep and wake times, a relaxing bedtime routine, a sleep-friendly environment (dark, quiet, cool), regular exercise (but not too close to bedtime), mindful eating (avoiding heavy meals before bed), and stress management techniques like meditation or deep breathing. This holistic approach addresses various factors that influence sleep quality.
What is the best sleep ratio?
The ideal sleep ratio varies by age, but for most adults, a 90-minute sleep cycle repeated 4-6 times per night is considered optimal. This translates to about 7.5-9 hours of sleep. Within each cycle, you progress through light sleep, deep sleep, and REM sleep. Aiming for multiples of 90 minutes (e.g., 7.5 or 9 hours) can help you wake up at the end of a cycle, potentially feeling more refreshed.
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