Top tips for creating sleep inducing bedrooms
Love sleep? We do too, especially in “Sleeptember”.
So to mark the first day of “Sleeptember” here are Betta Living’s top tips by our newest member to the blog team, interior designer Amanda Watson, on designing a bedroom environment that will help you achieve a betta night’s sleep.
Achieving a great night’s sleep can be a dream for some and a nightmare for others. Lack of sleep not only makes you feel tired, it can also affect the way we perform when confronted with lifestyle factors and pressures that affect our daily lives.
But some simple bedroom design techniques can help to deliver better quality sleep. My top five design tips to support better sleep include:
Layout: the bed should be placed in the middle of the room, allowing you to walk around the bed with ease. If you have a partner, ensure you can both easily get in and out of the bed without disturbing the other person or feeling confined. Having the bed centralized in the room also gives good visibility around the room – delivering peace of mind as we fall asleep.
Colours: White is hugely popular in the bedroom and, along with other calming colours like soft creams and pastels, it has been scientifically proven to help achieve a good night’s sleep.
Vibrant and bold colours stimulate the brain, which is OK for when we want to wake up, but not for calming us down for slumber.
The survey* also reported that pale blues, greens and shades of yellow are also conducive to sleep. It showed that people who slept in rooms decorated in these colours received the best night’s sleep versus those in purple painted decors and brown-biased rooms.
Clutter-free: Rooms free of clutter not only prevent obstruction and claustrophobia, a clear clutter free room helps our mindset and hence sleep.
According to experts clutter creates a low, stagnant and confusing environment that constantly drains energy. A clear bedroom with neat and tidy storage will help to inspire creativity and deliver a calm environment when it comes to relaxing.
Blackout: According to the Sleep Foundation, light and darkness are powerful cues that tell your body it's time to rest, or get you ready for a productive day. Studies have shown that the chemical reaction caused by light on our bodies does activate the body and can cause some of us to rise before we're ready.
Put blackout blinds or curtains at windows to keep your body in sleep mode until YOU’RE ready to wake up and start the day – not when the sun rises and its rays seep into the room.
The Sleep Foundation also says that “artificial light after dark can send wake-up messages to the brain, suppressing the production of the sleep-inducing hormone melatonin and making it harder to fall asleep and stay asleep” so lovely mood lighting as you drift off to sleep is highly recommended.
Also survey your room for any other sources of artificial light, for example, streetlamps or porch lights, or even the glow from the power buttons of electronics like TV's or bright alarm clocks.
Fresh and airy: Sleep scientists say that maintaining a room temperature between 16C and 18C during the night is best for sleep. Being too hot or cold when you are sleeping means you spend the night tossing and turning trying to get comfortable. Put window locks on bedroom windows so that you can leave them slightly ajar at night.
So while bedroom décor and design is down to your personal taste and choice, if you struggle to sleep or want to make the most of your body’s opportunity to recharge, it’s important to choose a bedroom décor that will help you relax and induce sleep – so think calming colours, clutter-free with an accessible bed, and a dark but fresh and airy room.
As always we’d love to hear any tips you have on bedroom design and sleep. Please let a comment or chat to us on Facebook or Twitter.