We all know the importance of getting a good night’s sleep for our overall health and well-being, but unfortunately for many, getting quality sleep is almost impossible. There are many factors that can contribute to this including, stress, too much screen time, medical conditions such as resting leg syndrome, and an uncomfortable sleeping environment.
While lifestyle factors do play a big role, the design of your bedroom and your evening routines have a significant impact on your sleep quality too. In this article, we’ll look at ways you can optimise your sleep habits that can help ensure you get quality rest at night.
Read on to discover our 7 subtle bedroom design hacks.
1. Use curtains for natural light control
Our melatonin levels increase when it’s dark, which is the hormone that makes us feel sleepy. On the flipside, cortisol levels rise in daylight to make us awake and alert. Therefore, it’s important to control your natural light exposure so you can fall asleep (and wake up!) at the right times. Sheer curtains are an excellent accessory which allow you to control natural light while maintaining privacy. They work by diffusing harsh sunlight during the day, creating a soft, calming ambiance. In the winter when the sun rises later, they can introduce natural daylight to help you wake up in the morning.
At night, layering sheer curtains with blackout curtains can help block unwanted artificial outdoor lights from entering your bedroom, ensuring a darker environment conducive to better sleep. In summer, they can keep your room dark so you’re not woken up at the crack of dawn. Combining these two curtain types allows for greater flexibility and control in managing light exposure.
2. Choose a sleep-friendly colour palette
Colour has a significant impact on our psychology and sleep is no exception. The colours in your bedroom can greatly influence your mood and relaxation levels. Bright and stimulating colours such as red, orange and yellow have been shown to increase alertness, making it harder to wind down if they feature heavily in your bedroom. Instead, opt for more calming tones such as warm neutrals, soft blues or muted greens. Not only do these colours help with relaxation, they create a soothing environment that encourages restful sleep.
3. Invest in high-quality bedding
We spend approximately a third of our lives sleeping, so it’s no secret that your mattress, pillows and bed linen play an important role in getting a good night's sleep. A mattress that is too firm or too soft can lead to discomfort and awkward sleeping positions that cause poor sleep posture. A memory foam or hybrid mattress provides excellent support while contouring to the shape of your body, which is especially good for side sleepers.
The importance of a quality pillow can not be overstated either. A quality pillow needs to provide adequate support to ensure your head and neck remain in a comfortable position. A good pillow can also help reduce pressure on your hips, shoulders, neck, and back, resulting in better quality sleep. When choosing bed linen, natural fibres are best. Breathable fabrics such as cotton, linen or bamboo help regulate body temperature, which helps to reduce excessive nighttime sweating.
4. Implement soft, warm lighting in your bedroom
Lighting has a significant impact on your body’s circadian rhythm as it helps regulate sleep patterns. Bright, harsh overhead lights can suppress melatonin production, and subsequently make it harder to fall asleep. Warm, dimmable light in the evening is a much better option as it signals to your body that it’s time to start preparing for sleep. For bedside lamps, opt for amber-toned bulbs or a smart lighting system that mimics natural sunset hues to help stimulate relaxation.
5. Make your bedroom a clean, clutter-free space
As much as we value our possessions, a cluttered bedroom can contribute to stress, making it a difficult place to relax and switch off at night. If you want to create the ideal sleep environment, focus on a minimalist style. Start with proper organisation. Use storage solutions such as under-bed drawers and containers, bedside desks, tables and organisers which keep belongings out of sight. Floating shelves can be a great solution for compact bedroom designs.
6. Improve air quality & ventilation
An underrated tip is prioritising airflow through the bedroom at night. Poor ventilation is a breeding ground for allergens that cause congestion, irritation and disturbed sleep. To improve the air quality and help air circulation in your bedroom, keep windows and doors open, especially during summer, or buy an air purifier. This not only promotes quality airflow but helps keep the temperature cool. Another great option is keeping houseplants in the bedroom. Species such as snake plants, aloe vera and peace lilies not only look nice, they also help filter toxins from the air.
If you want a more relaxing environment, aromatherapy is a subtle but effective way to get a good night's sleep. Essential oils have been shown to promote relaxation and reduce stress. Try sandalwood, chamomile and lavender to get you in a sleepy state. Use a diffuser to fill the scent throughout the room or place a sachet of dried lavender under your pillow.
7. Minimise screen & noise disruptions
Too much screen time and noise is never good, especially at night. To help minimise noise pollution from outside your property, consider using blackout curtains, thick rugs or even upholstered furniture to absorb the noise. If you live in a busy, urban area or have noisy housemates or nocturnal neighbours in your apartment building, find a comfortable pair of earplugs that are appropriate for sleep.
As for our devices, experts recommend that you turn off phones, laptops and tablets at least an hour before bed. That’s because these devices emit blue light, which upsets our natural circadian rhythm. Try to have a designated spot in your room to put your phone and tablet away before bed, and if you do need to use your device, turn the screen brightness down, put on ‘nighttime mode’, or consider buying blue light glasses that help minimise the effect.
Small changes can make a big difference to your sleep habits
We spend a third of our lives sleeping, so it’s important that you get enough quality rest. By creating a sleep-optimised bedroom with our tips, you can make a positive difference to your sleeping schedule.
- Gain control of light levels with sheer and blackout curtains.
- Design your bedroom with gentle, neutral colours.
- Invest in comfortable bedding made with breathable fabrics.
- Use soft warm lighting and avoid harsh or bright yellow hues.
- Keep your bedroom clean and free of clutter.
- Open the windows and try aromatherapy to improve air circulation.
- Minimise noise and blue light disruption by limiting screen time at night.
Incorporate these small, subtle changes and transform your bedroom into a sanctuary for restful sleep, letting you wake up feeling more refreshed and ready to take on the new day.
