The Mental Health Benefits of Making Your Bed—Seriously, It’s Science

In the hustle and bustle of our daily lives, it’s often the small, seemingly insignificant tasks that can have the most profound impact on our mindset. Among these is the simple act of making your bed. You might think of it as just another chore, but research and psychology suggest there’s more to it. Making your bed each morning is more than tidying your space—it’s a small act of self-care that can boost your mental health, improve your mood, and set a positive tone for the day.

Understanding the Science Behind Habits

What Happens in Your Brain?

When you engage in routines like making your bed, you’re actively taking part in habit formation. The brain thrives on patterns, and this small ritual can stimulate your neural pathways. According to Charles Duhigg, author of The Power of Habit, habits work in a loop: cue, routine, reward. The sight of your unmade bed serves as the cue, making it each morning becomes the routine, and the feeling of accomplishment or calmness is your reward.

The Psychological Link

Making your bed is a form of environmental mastery, which can increase feelings of efficacy and control. A study from the Personality and Social Psychology Bulletin highlights that having structure in our daily routines is linked to emotional stability. This makes sense—when you start the day by completing a task, you set a can-do tone that can ripple through your other activities.

The Mental Health Benefits

Boosting Your Mood

Starting your day with a simple success like making your bed can boost your mood and set a positive tone. This small victory can activate dopamine release in your brain—often considered the “feel-good” neurotransmitter. As posted in Forbes, systematic and habitual actions, like making your bed, can enhance one’s feeling of happiness and reduce anxiety levels.

Reducing Stress and Anxiety

Clutter and disorder can be overwhelming and stressful. A tidy bed and room can provide a sense of peace and order, which could lower anxiety levels. The National Sleep Foundation suggests that individuals who make their bed regularly are 19% more likely to have a good night’s sleep, thus reducing stress. A well-made bed invites you into a space of calm and order each night, fostering a serene environment that supports better sleep and, by extension, better mental health.

Encouraging Productivity

Making your bed, according to Admiral William H. McRaven in his book Make Your Bed: Little Things That Can Change Your Life...And Maybe the World, sets the tone for productivity throughout your day. It’s a keystone habit that can ripple into other areas of life with increased discipline and focus. When you start your day with an achievement, it often leads to further productivity as it builds a framework of small wins, encouraging you to tackle more significant tasks.

Boosting Self-Esteem

Completing any task, however small, can boost self-esteem. When you make your bed, you’re nurturing your space and investing in your wellbeing. Over time, this small action fosters a mindset that you are capable and in control, which can translate to increased confidence.

Practical Self-Care: How to Make Your Bed a Mindful Practice

Setting Intentions

Start by approaching your morning routine with intention. Instead of viewing it as an obligation, see making your bed as a moment of mindfulness and care—a physical expression of self-respect.

Create a Beautiful Space

Making your bed can be part of curating a beautiful, serene space that you cherish. Choose sheets and covers that feel like a treat to get into at night and a delight to arrange. By creating an aesthetically pleasing environment, you motivate yourself to uphold the ritual.

Involve the Senses

Take this opportunity to engage your senses. Make your bed mindfully, appreciating the textures of fabric, the coolness of cotton, or the warmth of your comforter. You could introduce a bed spray with a calming scent like lavender to enhance the experience.

Reflect on the Task

While making your bed, reflect on your intentions for the day. What do you want to achieve? Who do you want to be? Let this gentle task be a time of centering yourself and setting the mental stage for a productive, fulfilling day.

Conclusion

Incorporating the simple practice of making your bed into your daily routine can usher in numerous mental health benefits. From boosting your mood and productivity to reducing stress, this single act serves as a ripple effect for positivity throughout your day. It aligns your physical space with your mental state, promoting an environment that encourages wellness and peace.

Radiant Reflections

To help you integrate this simple, powerful routine into your daily life, here are five actionable tips:

1. Create a Ritual: Pair bed-making with another calming habit, like a short meditation or morning cup of tea.
2. Visualize Success: As you pull up your sheets, visualize a successful day ahead, focusing on what you want to achieve.
3. Invigorate Your Space: Keep your bed area inviting with clean sheets, plush pillows, and a tidy nightstand.
4. Set Consistent Wake-up Times: Make bed-making a part of a regular morning routine by waking up at the same time daily.
5. Celebrate the Small Wins: Acknowledge and appreciate the effort you put into making your bed each day, celebrating this small triumph as a step towards a healthier, more organized life.

Remember, it’s not just about the bed—it’s about beginning your day with a success that propels you to accomplish even more. So, tomorrow morning, take those extra moments to turn your rumpled sheets into a testament to self-care. Your mind will thank you.