Why is Decluttering So Therapeutic?

I live in a small flat. It's lovely, but it's small so there is no room for stuff. And I had way too much stuff. Moving house felt like an overreaction, so instead I hired a professional declutterer. We cleared out bags of things I hadn’t used in years, and my small flat looked amazing again - but what happened next surprised me...more than my ability to justify owning ten identical black blazers!

A few hours later, I taught a yoga class, and something felt different. The brain fog that usually kept me glued to my carefully planned notes had lifted. I found myself going off-script, introducing new poses on the spot. My students, who are usually hard-core and effortlessly cool, thanked me after class, saying they loved it. That night, I braced myself for the usual 3am wake-up (as a fully paid-up menopausal, I know this time of night all too well - right alongside early shift workers, post-nightclub revellers, and fellow midlife insomniacs). But when I finally stirred, daylight was peeking through the blinds. Yikes! I had slept all night. Had Roxy the declutterer secretly cast a spell on me? Being the dork that I am, I decided to dig into the science - and it turns out, this is actually a thing

So, why does clutter cause stress and mess with your sleep? There are several reasons for this:

1. Clutter Overloads the Brain

Our brains are wired to seek order and clarity. When we’re surrounded by clutter (piles of paperwork, laundry waiting to be put away, ten black blazers every time we open the wardrobe) it bombards our senses and creates a “mental traffic jam”, making it harder to focus, process emotions, and unwind at the end of the day.

Research from Princeton University found that too much visual clutter competes for our attention, reducing our ability to concentrate and increasing feelings of stress and frustration. Essentially, a cluttered environment forces the brain to work harder, even when we’re not actively engaging with the mess.

2. Clutter Triggers Cortisol (The Stress Hormone)

It wasn't just in my head—clutter literally raises stress levels. A study by UCLA's Center on Everyday Lives of Families (CELF) found that women who perceive their homes as cluttered tend to have elevated cortisol levels throughout the day, making it harder for their bodies to fully relax.

The problem with cortisol is that it's meant to help us deal with short-term stress - like getting out of immediate danger - not to linger all day, every day. When it stays elevated for too long, it can lead to anxiety, fatigue, and of course, you guessed it - poor sleep. If you've ever felt on edge in a cluttered room but instantly calmer in a tidy space, that’s cortisol at work.

3. Messy Spaces = Mental Clutter

Ever walked into a room filled with unfinished tasks - laundry waiting to be folded, dishes piling up, random bits and bobs with no real home - and felt an underlying sense of unease? That’s because clutter is constantly signalling to your brain that there’s more to do. Instead of resting, part of your subconscious is running through a never-ending to-do list.

This feeling of being “mentally cluttered” can lead to overwhelm, procrastination, and decision fatigue. No wonder that once my space was cleared, my mind followed suit. I felt sharper, more at ease, and my brain fog was definitely less foggy.

4. Your Brain Associates Spaces with Certain Activities

Ideally, your bedroom should be a sanctuary for rest. But when it doubles as an office, storage unit, or laundry folding station, your brain gets mixed signals. Instead of recognising it as a place for sleep, your mind stays active which makes it harder to wind down.

That’s why sleep experts recommend keeping bedrooms as minimalist as possible - no work, no clutter, and definitely no piles of stuff from your To Do list. A clutter-free bedroom helps cue your brain that it’s time to switch off. They say the only thing that should be in your bed is you. If you have a partner, I guess they can stay too. And I don’t care what the rule books say, I’ll always advocate for canine cuddles at bedtime.

5. Clutter and Poor Sleep Go Hand-in-Hand

Studies have linked messy sleep environments to increased difficulty falling and staying asleep. A chaotic bedroom can feel overstimulating, making it harder for your nervous system to shift into Parasympathetic mode, which is often referred to as the Rest and Digest state. On the flip side, a tidy, peaceful space signals to your brain that it’s safe to relax - helping you drift off more easily and sleep more soundly.

6. Decluttering = Instant Sense of Accomplishment

Here’s the fun part: decluttering doesn’t just remove stress, it actually boosts happiness. Tidying up and organising your space triggers dopamine, the feel-good hormone. That’s why you often feel a burst of energy and satisfaction after clearing out a drawer or finally tackling that wardrobe (goodbye, excessive black blazers!)

Have you experienced the calming effects of decluttering?

I’d love to hear your stories! If you're curious about how clearing your space can lead to a clearer mind or want to know more about the magical declutterer who helped me, feel free to send me a message here. And if you’re looking for personalised tips on getting a better night’s sleep, I’m here to share strategies that work. Let’s connect!

References:

1. Saxbe, D., & Repetti, R. L. (2010). Stress and the City: The Impact of Cluttered Homes on Mental Health. Personality and Social Psychology Bulletin, 36(0), 71-81. Link

2. Saxbe, D. E., & Repetti, R. (2011). Personality and Social Psychology Bulletin. The Impact of Cluttered Homes on Mental Health.

3. Sleep Health Journal (2015). Disorganized or Cluttered Bedrooms and Sleep Quality: Reducing Psychological Calm and Safety.