Skipping this part of my morning routine sends my cortisol levels soaring and I can't sleep — a doctor explains why

Time is precious in the morning and between packed bags, rushed breakfasts and getting out the door before it's too late, you might find you don't have a minute left to make the bed (although if you're anything like me, you probably found an opportunity for doomscrolling.)

However, if you're tossing and turning at night or waking up at 3am, your messy bed might be behind it.

We spoke to sleep expert Dr. Shelby Harris and organization whizz Wendy Trunz to find out how taking 10 minutes to dress your bed can improve your sleep and how to make this everyday chore easier than ever.

The connection between an unmade bed and poor sleep

Turns out, it's not just your mom scolding you: you really should make your bed.

Research has found that a cluttered home has a negative impact on wellbeing, with one study even describing clutter as an 'antagonist' in your psychological perception of home.

"A messy bedroom and unmade bed can make it harder to fall asleep and stay asleep," agrees Dr. Shelby Harris, Sleep Specialist at BetterSleep. "When you look around at clutter, your brain stays alert and stressed instead of winding down."

This stress releases cortisol, a hormone associated with the fight-or-flight response... and with waking you up in the morning. Seeing mess before bed starts the cortisol response, making it harder for your body to drift off.

And Dr. Harris notes there's also a psychological impact of clutter. "An unmade bed can make your mind associate your bed with chaos instead of rest," she says.

Why you should prioritize making your bed

Wendy Trunz, Partner and Head Organizer at Jane’s Addiction Organization, admits even she never used to be a bed making enthusiast.

It wasn't until she heard U.S. Navy Admiral McRaven praise bed making as a simple choice behind a powerful habit that she began to rethink this morning chore.

"The simple, mundane task of making your bed gives you an immediate sense of accomplishment and pride," says Trunz. "This creates a belief that you can do another task, and then another, and then another."

That's a productive piece of positivity with which to start the day.

"It reinforces that little things matter… and it’s the little things that nobody sees that lead to the big things everybody wants," explains Trunz.

And your good morning habit will benefit you in the evening as well, not simply because it's easier to curl up in a neatly made bed than a mess of sheets.

"One of the daily, productive, and most important factors in overall health and longevity has to do with getting enough great sleep each night," says Trunz (and recent studies suggest regularly missing sleep can actually shorten your lifespan.)

"That is best achieved when you are able to climb into a clean, made bed surrounded by a neat space," advises Trunz. "Your bedroom should feel like a peaceful sanctuary — created for you to rest, sleep, and rejuvenate yourself for the day ahead."

Making my bed in the morning is something I always try to make time for. Coming home to a messy mattress makes me feel stressed and frustrated, particularly as I'm then obliged to start making the bed right before climbing into it.

As a result, I send my anxiety levels rising when I'm supposed to be winding down, filling my head with all the day's unfinished tasks.

For that reason, even on my busiest mornings I make time to straighten the covers.

3 tips so simple you'll actually start making the bed

"If you struggle to make the bed, then make the process easier," says Trunz.

Her first piece of advice? Rope in another person. "If you sleep with a partner and get up around the same time, make the bed together," recommends Trunz. "It’s so much faster and easier when done as a team."

But if it's just you (or your partner's gone before you're out of bed) follow these tips:

1. Simplify your bedding

"It doesn’t have to be a perfectly tidy room, just one that’s not overly cluttered and brings up stress when you look at it," says Dr. Harris

"Many times, excess bedding creates the mess," notes Trunz. "You don’t need loads of extra pillows or blankets that you don’t actually use."

Trunz suggests cutting down pillows so you only have what you use (bye-bye, decorative throw cushions) and changing your layers of bedding for a simple duvet; "it’s easy to pull up, fluff, and instantly looks great."

And you don't have to jump out of bed and start tidying straight away. in fact, it's best to pull the sheets back and wait a few minutes, so your mattress can breathe.

2. Keep a basket nearby

It's not all about the sheets, as the space surrounding your bed can also become a magnet for anxiety-inducing clutter (and an appealing home for dust mites.)

"If you find your space constantly getting cluttered in your room, have a basket or bin to place items that are not meant to stay in the bedroom," recommends Trunz.

She suggests putting everything in that one basket and returning items to the proper place "as soon as you can."

Once these items of loose clutter out of the way, you can turn your attention to the big task: the bed.

3. Set a timer

When piles of mess loom over you and tackling it all seems impossible, the temptation is not to bother with any of it.

To avoid becoming overwhelmed, Trunz recommends setting a timer for 10 minutes and doing what you can in that period. When the timer goes off, finish the task at hand and relax.

"No matter what kind of day you have, great or terrible, there’s nothing like having a clean, cozy, made bed to come home to," says Trunz. "It gives you the encouragement that tomorrow may be even better… and you’ll be rested and ready to rise up to it."

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