“The best bridge between despair and hope is a good night's sleep.” — E. Joseph Cossman
You probably already know, sleep is such an important component of a healthy life. While we are asleep, many vital functions take place that help the body in physical recovery and repair, support brain development, cardiac function and body metabolism. Yet, many people often have trouble falling asleep or staying asleep throughout the night, with about one-third of adults experiencing insomnia symptoms at any given time. If you are someone who struggles to snooze, it may be helpful to turn your attention to your sleeping environment, aka the bedroom. Setting up your bedroom for quality sleep is crucial, and an element that is often overlooked.
To kickstart your journey to better sleep, we share 6 tried-and-tested bedroom design hacks for getting a better night’s sleep. Ready to turn your home into the ultimate sleep haven? Simply read on to find out more!
Ensure Total Darkness
Are you someone who simply cannot get a good night of rest unless your bedroom is pitch black? Don’t worry, because you’re not alone. Light exposure before or during bedtime can make it difficult to fall and stay asleep because it causes your brain to produce insufficient melatonin, an essential sleep-promoting hormone. While a room’s light exposure is a key consideration in home design, people’s tolerance to light can vary. Thankfully, banishing the light for good is an easy task when you choose blinds or curtains that block out light. Your window treatment is by far one of the most effective means of ensuring that street lights, security lights and other sources of illumination do not enter your room at night, so choose wisely. Regular curtains simply won’t cut it if you’re looking to block all sources of light out, which is why choosing blackout drapes is always our top suggestion.
Top Tip: While you’re at it, don’t forget to eliminate light sources inside your home too. Be sure to turn off your hallway lights so that light doesn’t enter your bedroom through the gap below your door, and to stow away electronics such as digital alarm clocks or charging stations. Cover up these lights, or store them outside the bedroom.
Get The Temperature Just Right
If you are someone who struggles with tossing and turning because it’s too warm at night, it just may be time to install a ceiling fan or consider investing in an air-conditioning unit for your bedroom. According to research, the best bedroom temperature for sleep is approximately 18.3 degrees Celsius. Moreover, our bodies are naturally programmed to experience a slight dip in temperature leading up to bedtime, only starting to warm up towards the end of the sleep cycle. Because of this, sleeping in a cooler room means you'll be less likely to wake up during the night. Most new houses do a good job moderating temperature, thanks to builders using quality insulation developing house plans that are appropriate for the climate and location. However, a fan or split system AC unit are great additions to any bedroom, as it will allow you to customise or regulate your bedroom’s temperature all year round.
Top Tip: AC units can be particularly helpful thanks to their heating functions, especially in the colder months. If your room is too cold, your body might try to lock in heat by shivering and narrowing the blood vessels in your skin. Not great either!
Quality Pillows Are A Must
We all know the importance of a quality mattress, but did you know that the type of pillows you use also have a significant impact on your sleep quality? Pillows can help or hurt, depending on their firmness and your sleep position. Your pillow’s most important job is to support you in your go-to sleeping position, all night long. Of course, this will differ for each person, but a general rule is to choose a pillow that keeps your head, neck, and spine, all in neutral alignment, and supports the natural curvature of your spine. From latex and memory foam to cotton and bamboo options, there are numerous options to choose from in 2023. There is no one-size-fits-all option when it comes to the perfect pillow, so we definitely suggest visiting your nearest bedding store to try out a few different options and find what works best for your personal sleeping habits.
Stay On Top Of Clutter
We know what you’re thinking…this is an article about sleep, not organising my home! Well, the truth is that a messy bedroom is one of the key culprits of sleep disruption. Generally, the calmer our sleeping area, the more conducive it is to restful sleep. Unfortunately, seeing visual clutter (the antithesis of calmness) induces a cluttered mind - even if only subconsciously - which can then lead to less than stellar sleep. So, if you’re looking to upgrade your bedroom into your personal sleep haven, it just may be time to start sorting through your belongings and getting rid of unnecessary items and clutter.
However, it doesn’t just end there. Once you have sorted through your things, be sure to consider smart storage solutions for items/clothing that you decide to keep. Some simple and inexpensive ideas for banishing clutter in the bedroom include purchasing laundry hampers, storage boxes and/or investing in a wardrobe organiser to maximise your closet space.
Explore The World Of Aromatherapy
Aromatherapy offers a wide variety of benefits, one of which includes improved sleep. In fact, research has found that the smell of lavender actually lowers your heart rate and blood pressure, and increases the brain activity associated with sleep. Some other calming fragrances that can help your body and mind get ready for bedtime include Ylang Ylang, Chamomile, Peppermint and Sandalwood. Thankfully, there are many ways to add these scents to your room, including body lotions, scented candles, reed diffusers, electric air purifiers, room sprays and more. If you have pets who sleep with you in your bedroom, be sure to only use pet-safe scents and oils to keep your furry friends safe.
Top Tip: Don’t want to spend money on an essential oils diffuser? No sweat — simply combine two cups of water, two cups of vodka, and 15-20 drops of your favourite calming essential oil in a spray bottle.
Make It An Electronics-Free Zone
Last but not least, if you are really looking to set yourself up for a quality night of sleep, it’s time to make your bedroom an electronics-free zone. In 2022, it comes as no surprise that almost all of us use our phones, tablets or other technological devices in the lead up to bedtime. Some people (ahem us) even sleep with their phones under their pillows. Unfortunately, sounds and blinking lights from phones, tablets, computers and televisions can cause unwanted awakenings when sleeping next to electronics. The blue light emitted by many devices also disrupts the natural production of melatonin, throwing off your circadian rhythm and reducing overall sleep quality.
To ensure that you’re not sabotaging your sleep, we suggest setting up a central tech charging station somewhere else in your home, outside of bedrooms. You can do this in the kitchen, living room or study, depending on what works best for your family. Having your devices far away from you at bedtime will also help reduce the temptation to scroll through your phone when you’re struggling to sleep, which is a catch 22 problem in itself!
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And there you have it — 6 expert bedroom design hacks that are guaranteed to reward you with a better night’s sleep, all night and every night. Will you be taking some of this advice on board?
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