- 1 - Start with the bed
- 2 - Set the temperature right
- 3 - Splash some color onto the walls
- 4 - Declutter
- 5 - Control the light exposure
- 6 - Boost the comfort
You have probably heard that getting a good night’s sleep is incredibly important.
Poor sleep is linked to various health issues, including higher body weight, reduced concentration, poor athletic performance, greater risk of heart disease, and weak immunity.
But do you actually know what it takes to make that sleep good?
It’s not only a matter of the number of hours you spend in bed. Good sleep comes quickly, and it is peaceful and uninterrupted. One of the most important factors of quality sleep is a well-designed and thought-out room.
So, here are a few ways to turn your room into the perfect environment for sleep.
1 – Start with the bed
While in terms of design, choosing the bed, mattress, and bedding will not be the first things you will do, they are the first things you need to think about.
The bed should be reasonably big, considering the size of your room, so you have enough space to spread out, even if you sleep alone. For proper back support, choose a slat or spring bed. Upgrade that support with a good mattress. Some of the best options are memory foam, air-filled, and dense innerspring.
Choose bedding that’s made of natural materials, as those are more comfortable for the skin and help ensure you don’t have a sweaty, restless sleep.
The pillow needs to provide appropriate neck support, keeping your head and spine in neutral alignment.
2 – Set the temperature right
We usually think that the best way to fall asleep is to keep our room warm and cozy.
This may be true, to a point.
When we fall asleep, our temperature drops a few degrees, which leads to the production of melatonin and helps us stay asleep throughout the night. That’s why the ideal room temperature for sleeping is between 15 and 19 degrees.
3 – Splash some color onto the walls
A paint job is the simplest way to liven up a room, but it is also so much more.
A carefully selected wall color can positively affect your sleep.
Choose one or two cool-tone relaxing shades in combination with similar sleep-friendly hues on the bedding. Avoid warm tones such as red and yellow. They can increase your heart rate and blood pressure, which makes falling asleep much more difficult.
4 – Declutter
A messy room means a messy mind, and chaotic thoughts really complicate the process of falling asleep (and staying that way until morning).
While it may sound strange that clutter can have that kind of powerful impact on your health, many psychologists believe it is linked to stress and anxiety.
In smaller rooms, decluttering is even more important. You only need to go through a couple of steps, such as folding all the clothes that lie thrown on a chair, throwing away the pile of magazines from the nightstand, etc.
5 – Control the light exposure
Exposure to artificial light can disrupt your sleep.
If, for example, you sleep with your blinds open, the lights from the street and passing cars can wake you up. Even the sudden change from the bright ceiling light in your bedroom to complete darkness can be shocking to your mind.
That’s why it would be better to install a dimmer for the ceiling light or use a bedside lamp a few minutes before you go to sleep.
Also, to help prepare your brain for restful sleep, avoid screens in the bedroom – and that includes your smartphone, too.
6 – Boost the comfort
Finally, there are some additional things you can do to increase the comfort of your bedroom.
This will, of course, depend on your bedtime habits and preferences, but here are some ideas to get you started:
- Use a white noise machine or create some noise with a ceiling fan.
- Use a sleep mask.
- Use a calming essential oil, such as lavender.
- Surround yourself with objects you find calming. That can be everything from your favorite blanket to a plush toy (we’re not judging).
- Put a soft rug near your bed.
- Create a yoga or meditation nook in the room.
A well-designed bedroom will set the foundation for a good night’s sleep every night.
However, if you find that it’s still not enough to bring you peaceful sleep consistently, consider working on your sleep hygiene. You might need to introduce certain lifestyle changes to improve your sleep, such as avoiding alcohol, eating a more wholesome diet, getting more exercise, and so on.