Creating a bedroom for a perfect night’s sleep

There are tons of things that can have an impact on the quality of your sleep: the decor in your bedroom, your choice of bedding or bedroom furniture, the amount of clutter, the colour scheme, your general mood, what you ate and drank in the evening, and more.

If you’ve ever had a bad night’s sleep but couldn’t figure out why, one of these might be the culprit, but pinpointing exactly which one is the cause can be tricky.

Our bedrooms are designed to be multi-functional spaces. Yes we have to sleep in them, but they’re also the room where we get ready each morning, store our clothes, read a book, play with our children, store the washing, act as a home office.

 

When this is the case, our bedrooms can become a jungle of clutter, resulting in the exact opposite of what they should be: a calm oasis to promote a super comfortable sleep.

Small adaptations to your bedroom could really make your night’s sleep much better, so I’d like to try and explain what adaptations you can make to see a difference!

 

The decor

The decor in your bedroom can significantly influence the quality of your sleep. The colours you choose to decorate with can have an overall effect on the atmosphere in there, so really think about whether the colours in the bedroom work and are having a positive impact.

Calming colours, like soft blues, greens and greys are considered soothing and can promote relaxation, making it easier to fall asleep. These colours also tend to lower heart rates and reduce stress! You may also want to consider neutrals, beiges and whites, mixed in with some natural materials like wood.

 

There are also colours to avoid. Some colours energise, some relax and some can evoke an aggressive response so avoid very bright colours like reds, oranges and yellows. These are all quite stimulating and may increase energy levels rather than reduce them.

Other decor factors to consider include the arrangement of your furniture, also known as feng shui, and clutter.

The position of your bed can have a huge impact on your sleep quality. According to feng shui, it should be in the “commanding position”, so you can see the door but aren’t directly in line with it or facing it. It’s a big no-no to have your feet facing towards the door, as it’s thought this can drain your energy while you sleep.

There should be an equal amount of space on both sides of the bed, so try to avoid having your bed against a wall, and avoid placing mirrors directly facing the bed, as they can bounce energy around the room and disrupt your sleep.

 

Finally, a cluttered room can cause a feeling of chaos and stress, not ideal when you’re trying to get to sleep. This means to get a better night’s sleep, you should try to keep the room tidy and organised for a calming atmosphere. If necessary, spend a few minutes at the end of each day tidying up the surfaces and putting your clothes away.

 

The bedding

All the bedding that goes on your bed, including the mattress, any mattress toppers, the sheets, the duvet, the pillows and the bedding could affect the quality of your sleep. This is why we only buy the best we can afford.

First, let’s start with the mattress. You must ensure that it’s still fit for purpose. Generally, mattresses should be replaced every 8 years, so if yours hasn’t been changed in that time, then you might want to consider investing in a new one.

As mattresses can be quite pricey, it’s important to protect them as much as possible with a mattress protector. You might also want to look at a double mattress topper for extra comfort and support.

Next, let’s look at your duvet. The materials that your duvet is made from will have a big impact on your sleep, potentially making you too hot if they aren’t breathable. For winter, we have a thicker 7.5 tog duvet, and in summer, we have the Simba Hybrid Summer Duvet. It’s only 4.5 tog and has ‘cool touch’ technology to keep you even cooler. The best part is it’s machine washable.

 

When it comes to your bedding, ensure you choose bedding that’s made from natural fibres, like cotton. Cotton is known for its breathable nature, and so it’s able to better regulate your temperature when it’s both hot and cold.

The correct pillow is also essential for a perfect night’s sleep. Unsupportive pillows or pillows that are too high or too low are a major cause of neck pain, which can cause migraines and headaches.

Finally, a good quality weighted blanket could be exactly what you need to relax your mind, reduce your anxiety and help you to get a better night’s sleep.

 

The aroma

Yes you heard me right. The smell of your bedroom can affect your night’s sleep. A stale bedroom that smells like gone-off socks isn’t exactly going to help you fall asleep.

We like to open our windows for at least 10 minutes before bed to really air out the room. In summer, we pretty much leave them open all the time, including all night, for a nice breeze and some fresh air.

Then, once you’ve aired the room out, you may want to introduce some calming scents that will really help you relax and fall asleep faster. Lavendar and chamomile are the classic options. Perhaps spray your bed with a lavendar spray (I love the one from the White Company), or use a diffuser to waft chamomile essential oils into the room.

 

The lighting

Too much light is never going to help you fall asleep. Exposure to natural light during the day can help regulate your circadian rhythm, but too much light in the bedroom at night can interfere with melatonin production, which is essential for sleep. Bright lights from a screen, whether it’s a phone or TV, can also disrupt your ability to fall asleep.

You should aim to make your bedroom as dark as possible, and you can do this using blackout blinds ans curtains to reduce the light that comes in. This is especially useful if you live on a busy road that has cars going past with their headlights on throughout the night, or you have a street lamp right outside the window.

When you go to bed, avoid using the ‘big light’ (as we say in the north) and choose dimmed bedtime lights. Either install a dimmer switch or use bedside lights for reading.

 

The technology

Bedrooms are not the place for technology. We’ve never had a television in our bedroom, and likely never will.

Screen time before bed actually stimulates the mind rather than relaxes it, and the bright lights from screens waken rather than subdue our minds, so it is important not to have a TV, laptop or smart phone in your bedroom. Just read a good book instead!

There are devices you can use, however, to help you get a better night’s sleep than ever before. If you’re a snorer, an anti-snore mouthpiece can also be a helpful addition to your sleep routine, ensuring a quiet and uninterrupted night’s rest.

 

The temperature

The temperature of your bedroom can absolutely make it harder (or easier) to fall asleep. You may even consider installing a thermostat in your bedroom so you can keep an eye on the temperature and adjust it if needed.

Many people make the mistake of having their bedroom too hot (20 degrees plus) but it’s actually thought that a bedroom should be between 16 and 18 degrees for optimum sleep quality.

Being too cold is generally more easily controlled than being too hot, so have different weights of duvets for the different seasons and add extra blankets when the temperature drops.

 

What does it take to get a good night’s sleep?

Unfortunately, it can be difficult to get good rest for a host of reasons. For instance, you might find that your lifestyle causes you to get little sleep, or perhaps you have too many commitments that use up a lot of your time. Whatever your situation may be, here are some fantastic ways to get more sleep so you can wake up feeling well-rested.

A solid bedtime routine

Bedtime routines are often given to children and babies, but setting up a bedtime routine can also be beneficial for adults.

The idea is to get your body used to practising a bedtime routine so that you can quickly fall asleep. Your body naturally understands that you’re preparing for bed, whether it’s by brushing your teeth, putting on some soothing music or even taking a warm bath at night.

The goal is to stick to a bedtime routine for as long as possible. Whenever the clock reaches an hour before your desired bedtime, start up your pre-bed routine.

The routine needs to be relaxing and it should enable you to wind down, so don’t include anything that stimulates your body or mind. This should help you to get a good night’s sleep.

Staying comfortable at night

Comfort is one of the key factors that will determine if your sleep will be good or not.

You need to feel comfortable in your mattress and you need fresh clean sheets to wrap yourself in. Many people think that falling asleep on the sofa is acceptable, but it’s nowhere near as comfortable and your body is going to hate you when you wake up stiff and aching.

You don’t need to replace your entire mattress in order to get a good night’s sleep. Instead, you could get yourself mattress toppers to place on top of your mattress instead. These are far cheaper and will go a long way to improve the quality of sleep you get at night.

A weighted blanket could also really help you out. I reviewed the Mela blanket and found that I slept much better, woke up feeling more refreshed and didn’t move as much in the night.

Watch what you eat

Your diet plays a huge role in how well you sleep. Food and drink that is loaded with sugar will keep you awake for longer, and caffeine and alcohol can disrupt your sleep.

Even if you are able to fall asleep shortly after drinking coffee, your body doesn’t enter a deep sleep routine the natural way. It gets disturbed by the presence of caffeine in your body. This results in restless sleep and you may still be tired when you wake up.

Use your bed for sleep

It sounds obvious, but you want to use your bedroom for sleep and nothing more.

Don’t use it as a home office and don’t bring your laptop or other devices to bed. Keep your bedroom clear and focus on the priorities such as your bed, the mattress, the sheets and the lighting.

Keep it clear of any electronics that aren’t important and you’ll find it’s much easier to fall asleep due to the fewer distractions. If you find yourself listening to music, checking your phone or even watching TV while you’re in bed, then do yourself a favour and remove those electronics.

Check it’s not a serious health issue

Conditions like sleep apnea could cause detrimental effects that will reduce your quality of sleep.

Make sure you get yourself checked by a medical professional. This will ensure that your body isn’t suffering from a serious health issue that is stopping you from sleeping.

It’s not possible to get a good night’s sleep when your body doesn’t allow it. This is why you need to fix those underlying health problems first. If you’re finding it difficult to fall asleep or constantly feel fatigued throughout the day, speak to a medical professional as soon as possible.

 

Everyone deserves quality sleep, but achieving it can prove difficult, especially if you’re unsure of the cause.

In most cases, some lifestyle changes and fixing your schedule can easily change your sleeping habits so that you always get a good night’s sleep. Get yourself some comfortable sleeping arrangements, practice a bedtime routine and keep your electronics out of the bedroom to create a comfortable sleeping environment that will give you quality sleep at night.

Hopefully, by following the above tips, you’ll be well on your way to achieving a peaceful bedroom to get a perfect night’s sleep.