Making your bed every morning helps you get a better night's sleep. According to the National Sleep Foundation's Bedroom Poll, people who make their beds each day are 19% more likely to report a good night's sleep than those who don't. In addition to improving sleep, making your bed is a "keystone" habit - a small but important action that can have a ripple effect on other habits in your life, says Admiral William McRaven, a retired U.S. Navy SEAL who gave a popular commencement speech in 2014 about the power of small things.
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The Speech That Made Bed-Making Famous
In 2014, Admiral William McRaven, the commander of the United States Special Operations, delivered a speech in the University of Texas at Austin, which has received more than millions of hits on the web since. He talked about how making a bed every day, even in the military, gives a person a habit to be proud of. Since they are able to successfully complete a small task, people would gain the confidence and courage to complete the following ones. By the end of the day, they would have achieved much more than just making their beds, and when they return home, there is something that awaits them.
The last paragraph links to the reading, since the author, Charles Duhigg, mentions key stone habits, which have the ability to make a person develop other positive habits. In the book, the writer states that making a bed is one of the easiest ways to gain a routine because you do not need any tools or equipment to do it. Moreover, people are rewarded with the process of completing a task.
What the Research Actually Shows?
The National Sleep Foundation's Bedroom Poll found that people who make their bed every day are 19% more likely to report getting a good night's sleep than those who do not. While the causal link is not established, researchers note a probable association between feeling good about one's sleep environment and sleeping well in it (perhaps a made bed connotes comfort and care, which in turn contribute to relaxation).
Mental and Emotional Benefits
A sense of accomplishment right after you do something, even if it’s just before you drink your morning coffee. It gives you a small burst of motivation, just like McRaven said in his speech.
Less stress from having a neater room. First thing in the morning, and last thing at night, seeing a messy room is a bit stressful. Having a made bed removes one thing that can be messy, and for some people, it makes the whole room less stressful.
A better first impression when coming home. Imagine coming home to a messy bed versus a nice, made bed. Which would you prefer as a first impression after a long day?
Physical Health Benefits
Fewer dust mites and allergens. Leaving your bed unmade overnight means that the sheets are exposed to warm, moist conditions that encourage the growth of dust mites and other allergens. Making your bed (ideally after allowing it to air out for a few minutes) reduces that exposure over time, benefiting allergy sufferers in particular.
Bedding that lasts longer. Sheets, duvets, and pillowcases that are regularly smoothed out and straightened (as opposed to being left crumpled in a wrinkle-inducing heap overnight) don't suffer from the kind of strain that causes puckered fabric and frayed edges, helping nice bedding stay nice for longer.
Practical Tips to Build the Habit
- Attach it to something else. Make it the last thing you do before leaving the bedroom, something you can't forget about, so that you leave the bed just made-up without thinking about it.
- Keep it simple. Pulling the top sheet and comforter up and fluffing the pillows is enough. Your bed does not have to look like a hotel room to reap the benefits.
- Invest in quality sheets. Making the bed becomes part of the relaxing experience if you have a great bed linen, breathable sheets and a well-fitting duvet.
- Let the air out. Open the window or just pull the covers back for a few minutes before making the bed every morning. This allows excess moisture from the night to escape, which in turn, reduces the risk of allergens like dust mites.
- Do not skip a day. Do not allow a skipped day to faze your enthusiasm. If something comes up in the morning and making the bed is not an option, simply start again the next day.
Dealing With Common Concerns
"I don't have time." The task for a standard bed only takes a matter of minutes. It's not that it's a huge arduous chore, it's simply a matter of habit.
"No one will see it anyway." It doesn't matter who sees it, what matters is the personal satisfaction and the sense of order you get by putting it back.
"I share a bed and we are never on the same schedule." No matter who sees it, what matters is the personal satisfaction and the sense of order you get by putting it back. It only takes a moment for the person who is up last to give the bed a once over.
Final Thoughts
Making your bed is one of the smallest habits you can build, and one of the best documented: a specific, real-world survey found a statistically significant link to better self-reported sleep, and it's been publicly credited by a decorated military commander as the domino in the beginning of a genuinely productive day. None of that requires a properly styled bed - simply throwing on the covers and fluffing the pillow has been proven enough to give the benefit. If you've been procrastinating, it's about as easy of a win for a habit to start tomorrow morning as possible.
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