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A good night’s sleep has a huge impact on our health and well-being. As recent research and numerous books have shown, “sleep hygiene” is essential. Surprisingly, our bedroom ideas and the decor we choose can improve this. From the furniture, bedding and accessories we choose, to what to avoid, there are plenty of bedroom design tips for better sleep.
This is important because according to the sleep doctor, Michael Breuss, poor quality sleep can contribute to heart problems, problems with memory, concentration and attention, and depression or anxiety. “The research is very clear, poor sleep causes physical, mental and emotional problems,” says Dr. Breuss.
So how can the way we decorate our bedroom help us sleep better?
10 bedroom design tips for better sleep
“Think of your bedroom as a sanctuary, it’s where you go to unwind after a long day, so the space should be tranquil and calming,” says Adam Black, Founder, Button and Spring. “Not only will a relaxing bedroom reduce overall stress levels, but it will also improve the quality of your sleep.”
1. Hang the blackout blinds
Waking up to the sunrise may have worked for our ancestors and can be enjoyable at certain times of the year. However, during the summer most of us prefer not to be woken up by bright light at 4am.
Therefore, blackout blinds are a must have bedroom curtain idea in the bedroom if you want to enjoy an 8 hour shut eye in the warmer months.
In addition to blocking out early morning sunlight, blackout blinds can also help keep your bedroom cool in the summer.
2. Paint the walls in dark, muted tones
Dark colors like blue bedroom ideas will create a cocooning effect that will feel instantly relaxing. Interior designer, Yoko Kloeden opted for moody tones in her master bedroom for this reason.
“We had a white room with blackout blinds in our old house, but it was still very bright, especially in the summer,” Yoko says. “This bedroom is at the top of the house in the attic, so I wanted to create a calming escape with dark, moody colors.”
3. Choose a natural mattress
Choosing a mattress and a mattress topper made with natural materials will help you sleep better. Indeed, wool, cotton and others regulate body temperature, unlike synthetic materials, such as foam, which make us overheat.
“When it comes to bedding, natural materials such as coir, linen, cotton and wool are the healthiest choice for overall well-being and sleep quality,” says Mark Tremlett, co -founder of Naturalmat.
“Changes in body temperature can often disrupt your sleep, especially during the summer heat. Natural materials are more responsive to changes in body temperature, maximizing your body’s ability to cool itself and regulate your body temperature while you sleep.
“Synthetic materials make it worse because they tend to absorb heat, further raising your body temperature, which will in turn lead to more sweating and discomfort during the night.”
4. Line curtains with bump
In addition to lining the curtains with blackout fabrics, it is also worth including the bump. The bump, otherwise known as the interlining, is between the surface fabric and the lining. Not only can it help make the room dark enough to sleep in, it often has acoustic qualities as well.
So, in addition to blocking light, the bump-lined curtains will muffle any outside noise, like traffic or trains, making your sleeping space darker, quieter, and more peaceful.
5. Install strong shutters
Again, blocking out early morning light, or even nighttime light from street lamps or a particularly bright full moon, will help with sleep. It’s as important for adults as it is for little ones, especially when it comes to getting them to sleep at night.
Solid shutters will not only block light, but they will also often reduce outside noise that disturbs your sleep.
6. Invest in built-in wardrobes
Be patient, it’s not as crazy as it sounds. Less stress means better sleep – and it’s well known that clutter equals stress.
Therefore, having plenty of storage ideas in the bedroom means clothes, shoes and accessories are out of sight. As well as being easy to find when you need it, it will reduce overall clutter.
“The big advantage of built-in wardrobes is of course that they can fill the space and cope with all the peculiarities”, says Simon Tcherniak, Senior Designer at Neville Johnson. “It’s amazing how much storage you gain by mounting high on the wall. And if you don’t make them any deeper than necessary, your room will always feel more spacious too.
7. Choose bedside tables with storage
This is another tip that is to reduce clutter buildup. By having more drawer space, surfaces are more likely to stay tidy. In turn, this will help reduce stress and intrusive thoughts that can keep you awake.
“If the last thing you see before you close your eyes is a pile of bills, work papers to read, or a random assortment of items that don’t belong there, chances are you’re falling asleep in thinking ‘I really need to process these’. This will affect the quality of your sleep. If you can only address one area of messmake it your bedside table.’
8. Sleep on 100% linen sheets and duvet covers
Natural materials are coming back, because it’s not just about your mattress. Sleeping on synthetic sheets (or sleepwear) can also cause overheating. Linen is particularly good at regulating temperature, helping us stay warm in the winter and cool in the summer. Her slubby style is also very pretty.
“We know all too well those ‘get your leg out of the duvet, find-the-cool-part-of-your-pillow’ nights that keep us restless and a little grumpy after a bad night’s sleep,” says Molly Freshwater , co-founder of Secret Linen Store.
‘The right fabrics make a big difference and 100% linen is a superhero. The natural fibers make it brilliantly breathable and also very absorbent. Thus, it wicks away moisture and keeps your body temperature regulated throughout the night.
9. Ditch your phone in favor of an alarm clock
We all know the drill – “keep electronics out of the bedroom”. But it’s amazing how many of us ignore this adage, to the detriment of the quality of our sleep. Opting for an old-fashioned alarm clock, instead of your phone alarm, will not only look lovely, it will also help you fall asleep at night.
“For many, sleeping without your phone on your bedside table can seem like an impossible task,” says Rob Davey of Green snoozel. “However, the blue light from your cell phone can trick your body into thinking it’s still daylight outside and keep you awake.”
‘As early as 2 hours of blue light exposure before bedtime can slow or stop the release of the sleep hormone melatonin. So it’s best to keep your phone out of the bedroom.
10. Sleep on a king size bed
Size matters when it comes to sleeping, especially if you’re sharing a bed with a lamb or an oven. Being woken up by an accidental kick or thrown blankets is not a recipe for good relationships. So make sure your bed is big enough to keep the peace.
‘One of the best ways to get a good night’s sleep sleep is to make sure you have enough space, especially if you are sleeping with a partner,” explains Alexandra Fox, stylist at John Lewis Home Design. ‘A little extra space will never hurt those who love a change sleeping positions throughout the night or during the hottest months of the year.
What are 3 tips for better sleep?
If you’re looking to improve your sleep, the first step is to make sure your bedroom is as dark and quiet as possible. Blackout blinds and thick pile rugs that help absorb sound are all your friends when it comes to sleeping. Limiting the use of electronics before bed is another tip, although it might seem convenient to have your phone charging on your bedside table, consider moving your charging point to another room to avoid the temptation to scroll before bed. Finally, make sure you have the best mattress. Nothing will improve your sleep better than a comfortable bed you can sink into after a long day at work.
What color helps you sleep?
Various studies, including that of the Travelodge hotel chain, claim that blue is the most relaxing color. Therefore, a blue bedroom can help you sleep. However, choose dark tones rather than bright tones.