Let’s Talk About Sleep And The Space Where It Happens

Quick question: when was the last time you really thought about your bedroom? The room where you spend about a third of your life.

We put a lot of effort into optimizing our days: our desks, kitchens, calendars, even our commute. But the place where our brain does some of its most important work often gets overlooked. Long before blackout curtains and memory-foam mattresses, our ancestors built a new sleeping nest every night. Why? Because sleep depends on one key signal: safety.

Today, we don’t build nests but we do build environments. And small, intentional changes can make sleep much more resilient.

Here are a few practical ideas you might want to try based on the latest newsletter from Sleep Neuroscientist Dr. Els van der Helm:

1. What does your bedroom signal?

Does it say rest or unfinished to-dos?

• Make the bed

• Reduce visible clutter

• Remove work cues (laptops, piles of paper)

• Create a simple bedtime ritual (stretching, journaling, same book every night)

• Use gentle sensory cues like lavender or jasmine

2. Noise – your brain is always listening

Irregular noise disrupts sleep more than steady sound.

• Earplugs (custom ones if needed)

• If using sound masking, keep it steady and subtle

3. Air quality matters more than we think

• Air the room before bed and in the morning

• Keep humidity around 40–60%

• Consider ventilation or a purifier if needed

4. Light is the strongest signal to your brain

• Dark at night: blackout curtains or sleep mask

• Bright in the morning: open curtains immediately or use a wake-up light

5. Comfort & co-sleeping

• Breathable bedding helps regulate temperature

• Two duvets can be a game changer

• Sleeping separately at times = respecting biological needs, not relationship failure

Your bedroom doesn’t need to be perfect, it just needs to feel safe. When you remove friction, sleep becomes easier.

Curious to hear from you:

What makes your bedroom feel like a safe sleeping nest?