Your bedroom might be the reason you are missing out on a good night’s sleep. You’ve finished the busy work day, running the kids to their activities, making dinner, helping with homework (yours and your kids’), cleaning the house, and otherwise solving the world’s problems — now it is time for bed. Inevitably, you climb into bed with phone or iPad in hand and doomscroll or Netflix until you pass out from exhaustion, only to wake up the next morning feeling like you’ve run a marathon, and now have to repeat the cycle. Sound familiar?
If this sounds like you, you are not alone. More and more Americans are getting less quality sleep, and less overall time sleeping. Research has linked lack of quality sleep to poor work performance, unhealthy ranges for health markers, and increased risk for depression, high blood pressure and heart disease.
Thankfully, we don’t need a high-tech tracker, expensive supplements, or a miracle to get better-quality sleep. In fact, sleep tracker tools have been shown to cause increased anxiety around sleep, ultimately leading to less sleep. A potential solution? Engage “Cave Mode.”
Turning your bedroom into your own personal “cave” is a science-backed approach to significantly improving sleep quality and mental rest. Think of bears when they go into hibernation for the winter. Mimicking the natural, undisturbed environment of a cave helps lower your core body temperature, reduces external stimuli, and increases melatonin production.
Three actionable steps will help you achieve “cave mode.”
Light Is the Enemy. Use blackout curtains or a simple sleep mask to help block out the light. Light signals your brain to stay alert, hindering the release of melatonin, which is the hormone necessary for falling and staying asleep. Even a tiny amount of light in the bedroom can disrupt REM (rapid eye movement) sleep, which is the deep, nourishing sleep that we need for our health.
The 65 Degree Rule. Turn the thermostat down or swap heavier blankets for lighter, breathable ones. Just like in a cave, lower temperatures promote lower core body temperature and promote optimal sleep.
The No-Tech Zone. Move your phone charger to the kitchen, store away your iPad, and get yourself a low-light digital or analog alarm clock. Tons of research says that “blue light” from tech devices is harmful for our sleep patterns. Technology also keeps our brains in “active mode.” Trying to solve complex problems or engaging in social media prior to rest time can severely disrupt sleep patterns.
Achieving “cave mode” can also do wonders for our brain and its association to sleep. We are teaching our brains that the bedroom is solely for sleep, and not for entertainment, eating, or activities. Creating your “cave mode” doesn’t require a bedroom renovation, it requires subtraction — removing noise, light, and technology. You aren’t just decorating a room, you are reclaiming your health. After all, a well-rested community is a happier, kinder, and more vibrant one.