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The Japanese word ‘Kaizen’ means ‘change’ and so the Kaizen method can be applied to help change our habits a small step at a time. If you are having trouble getting a good night’s sleep on a regular basis, then the principles behind ‘Kaizen’ can help.
Not getting enough sleep or waking up in the night for long periods can be caused be external sources of stress, such as worries about work, friends or family – or big life changes such as moving house. We’ve suggested ways to improve your bedtime environment and routine - and identified the Kaizen steps that can be used so that it doesn’t seem too daunting to change everything all at once.
Write a sleep diary
Keeping a sleep diary for a week will give you an overview of how you sleep and identify any issues related to bad sleep. Each morning for one week, make a note of the hours you fall asleep and wake up, how many hours of sleep you have each night in total and whether you were awake for any period. Once you’ve established your pattern of sleep, jot down any factors that could have influenced the quality of your sleep – in a good or bad way, as this will identify what Kaizen steps can be taken. For example:
- Did you have any stimulants (caffeine, alcohol, nicotine) within 2 hours of bedtime?
- What was the temperature of your room?
- How light/dark is your room?
- How noisy is your room?
- How messy is your room?
- Did you look at any screens before going to bed?
- Is there anything you are stressed or worried about?
- Are there any differences between days when you are working and your days off?
What sleep specialists say
Sleep specialists recommend keeping to a regular sleep routine that doesn’t fluctuate too much between weekdays and weekends. Kaizen is helpful because even one small step at a time can encourage a better sleep environment and better bedtime habits.
Improve your sleep environment
A calm, uncluttered environment, free from external interruptions, is key to good sleep.
Declutter your room: Your room should be a calm, relaxing and uncluttered environment to encourage sleep – rather than a space for watching TV or scrolling through social media. As you might not always have time to tidy your whole bedroom, your first Kaizen step can be a 5 minute ‘tidy up’ of the area around your bed so at least that area is free of clutter.
Change your sheets regularly: Changing your bedsheets once a week, or at least every fortnight, can help to promote a healthy environment for sleep. If you are too tired to change all your bedlinen, then your first Kaizen step can be to just change your pillowcase and/or bottom sheet – and save wrestling with the duvet cover for another day.
Sort out your mattress: If you are experiencing sleep issues because your mattress is old or has saggy bits, then start to save towards a new one. If your mattress is too hard, then your first Kaizen step could be using a mattress topper, which will help by adding a layer of comfort. Our luxurious British wool mattress toppers are individually handcrafted in our Devon workshop, and are temperature regulating and dust mite resistant.
Opt for natural and sustainable soft filled bedding: If you are experiencing temperature fluctuations at night and that’s keeping you awake, then your first Kaizen step is swap your duvet for something that’s temperature regulating. Our award-winning British wool duvets are breathable and temperature regulating, with each one being individually handcrafted in our Devon workshop. We also craft British wool pillows. Our duvets and pillows are resistant to dust mites and the build-up of micro bacteria too, so that makes them hygienic and hypoallergenic.
Blissful aromas: Scents such as lavender and bergamot have a calming effect. Your first Kaizen step is to find a room perfume or a scented candle, preferably made with essential oils, and see if this will help you achieve a better night’s sleep. Make sure you follow any instructions carefully when it comes to candles.
Cool and dark: The optimum bedroom temperature for sleeping is generally between 16°C - 18°C (read more) and keeping your room dark, especially during the lighter summer months, will help to ensure you don't wake up too early.
Transform your bedtime preparations
As well as creating a calming sleep environment, you can make some changes to your pre-bedtime routine. When we are very young, we are usually given a set bedtime routine by our parents but as adults we often ignore the importance of this because we are busy watching TV or scrolling through social media.
Take time out for yourself: Setting some time aside where you can just relax, will help to put your body in ‘sleep mode’. A good first Kaizen step is to have a warm bath or shower about 1 hour before bedtime. Adding a drop or two of natural oils, such as lavender, will create an extra sensory experience. Your body needs to cool slightly before you fall asleep, so having a warm bath or shower will slightly raise your body temperature, after which it will cool, telling your body it’s time for sleep.
Communication-free zone: Phones and laptops in your bedroom are a big distraction. Your first Kaizen step is to try leaving your phone and other devices out of the bedroom. If the thought of that is uncomfortable, then put your phone on airplane mode whilst you sleep. Try avoid social media or work emails for at least 2 – 3 hours before bedtime so that you are not mulling over interactions, stopping you from sleeping.
Be organised: Getting everything ready for the next day helps to declutter your mind and gives you less to worry about for the morning. Your first Kaizen step is to sort your lunchbox and pop it in the fridge - or hang up your outfit for the next day.
Gentle stretching or meditation: Many of us find that some gentle bedtime yoga (nothing too active!) or a meditation exercise before bedtime can help promote sleep. Your first Kaizen step is to try meditation for 5 minutes before bed and see if that helps. Try it out for a week first and then if it helps, make it a part of your bedtime routine when you can.
Read a good book: Research has shown that just 6 minutes of reading before bed reduces stress levels by up to two-thirds. Your first Kaizen step is to choose a couple of nights a week where you read before bed, rather than looking at a screen – and see if it makes a difference.
For further information about our individually handcrafted duvets, toppers and pillows, do get in touch with the team and we’ll be happy to help.
Ref: Kaizen by Sarah Harvey
