A good night's sleep is essential for your health and well-being. Waking up feeling rested and energised will not just help you to feel motivated for the hours ahead, but will also with your cognitive ability, productivity and decision making throughout the day.
Almost 1 in 5 people in the UK aren’t getting enough sleep, which is negatively impacting their day-to-day life.
You can make some simple changes to your bedroom to help you create an relaxing atmosphere, promoting good sleep.
Here are ten tips to help you decorate your bedroom and create a cosy atmosphere for improved sleep.
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1. Install Blackout Blinds
One of the most effective ways to ensure a dark sleeping environment is by using blackout blinds. Whether you go to bed early, or rise early, light pollution from streetlights or early morning sun can disrupt your sleep cycle. Blackout roller blinds or made to measure blackout blinds for bedrooms block out unwanted light, helping you maintain a consistent sleep environment.
There are many benefits to blackout blinds in your bedroom, read them here.
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2. Choose Calming Colours for your interiors
Without delving into the world of colour theory in detail, there are some colours which are known to create a calming atmosphere and help to promote the feeling of relaxation and sleepiness. This feeling can help to lower your heart rate and blood pressure, aiding in helping you feel ready to sleep.
According to Calm, the well-known sleep and meditation app, the following colours are best for a good nights sleep:
Blue: Evokes a sense of calmness due to its reminiscence of the sky and sea.
Green: Brings a feeling of tranquillity, with its close association to nature and rejuvenation.
White / Light Grey: A popular minimalist approach for a clean and peaceful ambiance, helping your room to feel more spacious and airier, even if you have a small space.
The colours you choose for your bedroom can impact your sleep quality, so opt for something which evokes a calming, relaxing feeling in you – through wall paint, interior decorations, blankets, bedding and other accessories!
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3. Regulate Temperature
The best room temperature for sleep is between 15-19°C. It may vary from person to person, but approximately 18°C is recommended by medical professionals. Our body temperature falls 1-2 degrees before we go to sleep vs during the day, which is thought to be a signal that our bodies are preparing themselves for rest. Too hot, and many people wake up uncomfortable and sweating in the night. Too cold, and you wake up shivering because of the cold, wanting more layers.
Encourage airflow by opening your windows, use fans, air conditioners, or adjust your thermostat to maintain a cool environment. Opt for breathable, natural fabrics for your bedding to help regulate your body temperature. You can also help to avoid a spike in your body temperature by not drinking caffeine or doing exercise just before you want to go to sleep.
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4. Reduce Noise
External noise can disrupt your sleep. To create a quieter environment, consider installing soundproofing elements such as thick carpets, heavy curtains, or blackout blinds which can also help dampen sound. White noise machines or earplugs can also be beneficial.
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5. Use Soft Lighting
Having ‘the big light’ on can sometimes mean your room is too harshly bright before bed, and can interfere with your ability to relax. Dimmable lights are a fantastic way to control it how you like, or use a collection of lamps with warm and soft bulbs.
Special sleep light bulbs – like low blue, red and amber lights are believed to promote a better night’s sleep, without affecting your circadian rhythm.
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6. Remove Work-Related Items and Screens
Your bedroom is a sanctuary for rest, not distraction or work! If you’re a remote worker, and you have the space to do to, ensure to create a divide between your bedroom and daily workspace. Remove laptops, phones and work documents that remind you of daily stresses. The idea is to create a boundary between night and day, so your mind knows it is time for sleep once you relax in your bedroom.
Good sleep hygiene methods also suggest not being on your phone or watching tv in bed, or too close to bedtime, to give yourself chance to wind down and relax.
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7. Invest in a Good Mattress and Bedding
A comfortable mattress and quality bedding are crucial for a good night's sleep. Many of us have different mattress preferences. Whether you like soft or hard, ensure you have breathable fabrics and quality sheets that you find comfortable while you’re asleep.
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8. Keep Your Bedroom Tidy and Clutter-Free
Untidiness is linked to higher cortisol (your stress hormones) levels, which can affect how easy it is for you to fall asleep. Decluttering, and having a clean space means a relaxing sleep zone, and fresh wake up in the morning.
Less clutter also means less dust, which is particularly beneficial for those with allergies. Use storage solutions to keep your bedroom neat and tidy.
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9. Incorporate Feng Shui Principles
Feng Shui is the ancient Chinese art of arranging your living spaces and objects to promote harmony and balance. Applying these principles can enhance the calm feeling in your bedroom.
Related: Scandinavian Interior Design Tips
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10. Add Personal Touches
Carefully placed personal items, such as photos, art pieces or keepsakes can create a feeling of comfort and security – just remember not to overdo it so it looks cluttered!
Conclusion
Decorating your bedroom with these tips can transform it into a sanctuary for restful sleep. From installing blackout blinds for bedrooms to choosing calming colours and regulating temperature, every element plays a part in promoting better sleep. By creating a serene and comfortable environment, you’ll be well on your way to enjoying more restful nights and brighter mornings. Sweet dreams!
