Atelier Artemis

It’s infuriating to feel exhausted yet not being able to sleep as you would like to, or be able to come back to sleep after being woken up in the middle of the night. Often, the culprit is your brain processing a million of interesting things (but not at the right time), or it can be an overwhelming feeling led by a disruptive or anxious situation. The good news? You can train your body and mind to rest.

Here’s a practical guide to calm your thoughts, set the stage for deep rest, and wake up feeling restored.

1. Set a sleep-friendly scene
2. Address Internal Factors
3. Create your Calming Bedtime Ritual
4. Good Sleep Practices to Maintain
5. Mini sleep Shopping List

Set a sleep-friendly scene

Before you focus on your thoughts, make sure your environment helps you sleep

Bed placement

• Place the bed so you can see the door without being directly in line with it — this gives a sense of safety and control.
• Avoid bed directly under a window. Ensure your bed has a solid wall behind it.

Minimize clutter

• A tidy space sends a “rest” signal to your brain.
• Clear out unsued items, stack of laundry, to do lists

Reduce stimulation

• Choose calm, nature-inspired colours and soft textures for your bedroom
• Artwork should evoke peace, love and positivity
• Reduce noise: Use earplugs or a white noise machine.

Limit electronic distractions

• Limit TVs, computers, and phones (buy a real clock to wake you up) — they emit active energy and can disturb sleep.
• If you must keep them, cover them at night or keep them at a distance.

Air & Light Quality

• Let in natural light during the day, but ensure darkness at night with curtains or blinds. Sleep mask makes also a big difference
• Temperature control: Ideal sleeping temp is around 18°C / 65°F.
• Keep air fresh with a window cracked open (if safe), plants (but not too many), or an air purifier.

Address Internal Factors

An anxious brain often keeps running through to-do lists or “what if” scenarios

Clean your brain off

• Have a dedicated notebook next to write down all your thoughts or tasks before bed. Ideas writen down often disapper from our brain, that’s the power of writting!

Be self-conscious of your body

• Practice breathing exercises: 4–7–8 method (inhale 4 sec, hold 7 sec, exhale 8 sec).
• Do gentle stretches movements to release tension in neck, shoulders, and back.
• An heated warm pillow on your neck can do wonder!

Create your Calming Bedtime Ritual

Your body loves routine. Teach it when it’s time to rest

• Avoid heavy meals or caffeine after 5 PM.
• Dim the lights 1 hour before bed.
• Take a warm shower or bath to lower core body temperature.
• Launch a quiet, relaxing sounds-only playlist
• Drink a warm herbal tea (chamomile, lavender, lemon balm) in your favorite cup
• Read a light, non-stimulating book
• Spray on your wrist or pillow a dedicated relaxing mist (lavender…)

Good Sleep Practices to Maintain

• Same bedtime and wake-up time every day (even weekends).
• Natural light exposure in the morning to reset your circadian rhythm.
• Even low effort activity like walking in nature can help you set back your sleep cycle – as long as it’s 2 hours away from your bedtime.
• Keep your phone away from the bed.
• Avoid spending time in your bed except when it’s time to sleep.
• Limit alcohol, as it disrupts deep sleep cycles.

Mini sleep Shopping List

1. Blackout curtains – Keep your room dark.
2. Herbal tea blend – Chamomile, lavender, or valerian root.
3. Comfortable sleepwear – Breathable fabrics like cotton or bamboo.
4. Weighted blanket – Reduces anxiety and helps your body relax.
5. White noise machine – Masks sudden noises.
6. Essential oil diffuser – Lavender oil is a natural relaxant.
7. Guided meditation: Use an app like Insight Timer or Headspace.