"What Living in Different Countries Taught Me About Sleep and Self-Care"

Thinking of moving? Author Rachel Wilson explores how rest, routine and relaxation are shaped by where we live, and how to create a sense of home wherever you are.

From the sun-drenched mornings of Melbourne to the siren-filled nights of London, Rachel Wilson has experienced firsthand how place shapes the way we rest. In this piece, the transcontinental author and writer unpacks the lessons each city has taught her about sleep, self-care, and the small rituals that make a space feel like home.

In my ten years or so of ‘adulting’, I’ve lived, worked and studied in Paris, Melbourne and Berlin before finally settling in my home capital, London. That is to say, I’ve slept in many different beds in many different places. From sleepless nights out exploring the best the city has to offer, to sleepless nights in, worrying about work visas and long-distance romances, I’ve learned a thing or two about how a change in your environment can affect your rest.

There’s very little that’s as thrilling as waking up to new sounds and new views. I still vividly remember being woken by the calls of Australian magpies and sunlight streaming through the drapes in Melbourne. I remember the feeling of opening the double French doors of my 170 square foot bedroom in Berlin and stepping out onto the balcony with a morning coffee while cars rumbled past on the cobbled street below. In London now, I still often sit by my window in the morning to watch people come and go on their bikes on the way to work in the morning.

In every new place, though, I’ve learnt those morning moments feel best when you’ve slept long and well, and you feel at home in the space you’re in. So, from all my globe-trotting and home-making, here are the things I’ve learnt about embracing the newness of a place and looking after yourself while you do it.

It’s always worth taking time to invest in your “nest”

It’s tempting when you’ve moved somewhere new – and you don’t know how long it will be before you move away again – to avoid any expense when it comes to ‘nesting’ in your new bedroom. There’s obviously some sense in that, and when you live in a city like Melbourne where thrift shop furniture finds can be both stylish and sustainable, creating a bedroom that feels like home doesn’t have to cost the earth.

It took me some time to realize, though, that even if you find yourself in a place that comes already furnished, taking a little time to make the space feel like ‘yours’ makes a big different to how comfortable and relaxed you feel coming back to it after a long day. From cute artwork by local artists that you find at the market, or thrift shop vases and fresh flowers, the ritual of tending to your space can help ground you in a new city. And your bed is one thing to make a priority. When you’re in a new city where everything is exciting, but can also be unexpectedly stressful, having a place to retreat to that feels luxurious and comfortable feels calming. Your bed is your sanctuary – it’s worth investing in it.

Adapt to where you’re living

Seems pretty obvious, hey? But sometimes we don’t immediately notice the things that make a huge difference to our sleep. Over time, for example, I’ve learnt I’m quite sensitive to outdoor noise. I also overheat pretty quickly in bed. Normally if I wake in the night, it’s because there’s a noise or I’m too hot, so I know the key to a good night’s sleep is to try to prevent those things from happening. That takes different measures in different places.

When I moved back to London from Melbourne, I started to wake a lot more in the night. It was only after a few months I realised that where I was living – on a road adjacent to one of the main roads in Hackney – meant I was constantly exposed to traffic noise. That included police and ambulance sirens throughout the night, or the occasional drunk group of friends who had wondered off course after an evening in (the infamous East London pub) The Dolphin. I got myself a white noise machine (yes, the kind babies have!) which was enough to block out low-level background noise from traffic, and neutralise sudden louder noises too.

In Melbourne, where the temperatures could get so hot, I wanted a cool, dark room to come home to. I realised light-blocking blinds (which helped to shut out the heat, too) were a must. By contrast, Berlin was often freezing and grey, so it was better to create a bedroom that felt well-lit, warm and cozy. Taking some time to figure out how the city changes the way you feel, and making sure your bedroom responds to that, can make all the difference.

Nature really does make the difference

The biggest thing I’ve found, moving between different cities and continents, is that the natural environment around you – even in an urban setting – makes a huge difference. Life feels pretty easy when it’s already 75 degrees when you wake up, and all you need to do is slap on a pair of Birks and a breezy linen dress to make your way to the local coffee shop for an iced latte in the sun. Different story when it’s still dark outside past 8am and you need to put on 5 layers before leaving the house, otherwise the frost makes your face feel like it might just fall off. (Berlin winters are not for the faint-hearted).

In those circumstances, it’s easy to compare things you used to be able to do easily, like getting up for that 7am yoga class or simply making sure your domestic admin is up to date, and judge yourself harshly for falling short. But nature – the seasons, the light, the warmth – really does have its way of helping or hindering us, and sometimes the things we need to do as part of our self-care (or our 9-5) simply flies against our natural instincts to stay home or stay in bed. The same goes for when we feel we should really be getting out and exploring a new place, but it all feels too over-stimulating and you just want to stay in. In those instances, just remember that adapting to somewhere new takes time, and with that, you need to take it easy. Sometimes the best self-care, wherever you are, is simply being kind to yourself.