A Bedroom Makeover With A Social Worker Sleep Consultant on Mary Berg

Better Sleep Starts in Your Room: Quick Tips from Social Worker Sleep Consultant Amanda Jewson

Creating a restful space isn’t about a full renovation — it’s about small changes that make a big difference. Here’s how to turn your bedroom into a sleep-friendly environment that actually works.

1. Replace Old Mattresses

Most people don’t realize mattresses should be replaced every 7–10 years. A supportive, breathable mattress helps regulate temperature and reduces tossing and turning.

2. Cool the Room

The ideal sleep temperature is between 17–21°C. If your room runs warm, try cooling bamboo bedding that feels cool to the touch, graphite-infused pillows to draw heat away from your head, and natural-fiber pajamas like cotton, linen, or bamboo to help your body breathe.

3. Set the Mood with Light

Use a smart wake-up or sunset light to help your brain wind down naturally. Dimming lights in the evening cues your body’s sleep hormone, melatonin.

4. Ditch the Screens Before Bed

Phones and tablets keep your brain alert. Consider a physical boundary — like leaving devices in another room or locking them away for an hour before bed.

5. Loosen Up Tension

A few small tools can make a big difference. A peanut-shaped massage roller can release upper back and shoulder tension, while a weighted lap mat provides gentle pressure to calm the nervous system. A heated lavender plush adds warmth and scent, helping slow your heart rate and encourage relaxation.

6. Quiet the “Tired but Wired” Brain

If your body’s tired but your mind won’t stop, try a tactile reset. Write a worry down and throw it away, or journal and then rip or burn the page safely. End your night with something lighthearted — a few minutes of laughter before bed can lower stress and help you drift off faster.

7. Focus on Calm, Not Control

Good sleep isn’t about forcing it — it’s about creating space for it. Build a bedtime rhythm that feels calm and consistent, then let go of the pressure to control every moment.

8. When to Seek Support

If you’ve tried improving your sleep environment and still struggle to rest, working with a Registered Social Worker Sleep Consultant can help. Our team provides evidence-based, family-focused sleep support — and because our services fall under Social Work, many Ontario families can access insurance-covered sleep consulting.

Want to learn more? Watch Amanda’s full room transformation above, then explore our personalized sleep support for families across Toronto and the GTA.