Organise your bedroom for a better night's sleep
Updated: May 5, 2019
Getting enough rest is crucial to your happiness and one night of bad sleep can seriously impact your day, but that could all change if you pay closer attention to your bedroom.
When you are looking for a good night’s sleep it’s important to be relaxed – your state of mind has a major influence on getting to sleep and achieving a good night’s rest. Creating – and maintaining – the perfect sleep environment is an essential part of achieving the best possible quality sleep which is vital for health and wellbeing.
When you wake up each morning refreshed and relaxed, your whole day is already off to a great start. Your bedroom plays a key role in getting the sleep your body needs and considering the amount of time you spend either asleep, or trying to get to sleep, it should be the pinnacle of tranquillity and peace. In reality, it's often the place we sleepily traipse to without a second thought.
Instead, you need to make your bedroom a sanctuary. It should be warm and welcoming. Imagine a clutter-free space dedicated to luxuriously restful slumber — a room where everything from the scent in the air to the sheets is carefully chosen to enhance feelings of relaxation, peace and sleep.
Neurologists and sleep experts such as The Sleep Council or Sleep Better share tips on all the things in the bedroom that we can change to improve our sleep. You’ll find below our selection and recommendations.
Your bed is the centrepiece of your bedroom and is the key to sleep quality at night.
It is older than 7 years (experts agree that if you’ve had the same mattress for five to seven years or more, it’s likely not providing you with optimal comfort and support)
Your bed is not big enough for all the bodies that sleep in it (you, your partner, occasional children and/or pets). Purchasing a bed that is too small is a common mistake. A couple should always select a queen- or king-size mattress.
You wake up regularly with aches and pains
The mattress has visible signs of wear and tear
You’ve had a better night’s sleep elsewhere (at a friend’s home or hotel)
Your bed does not feel comfortable and welcoming.
Money spent on a new mattress is money well-spent.
Choose top-quality pillows and mattresses to keep your spine properly aligned and comfortable.
Choosing the right bedding fabric is essential for restful sleep. Always choose breathable natural fibres, not synthetics, which don’t allow your skin to breathe. Higher thread count doesn’t always mean higher quality, so trust your fingers to determine the feel of the sheets.
Cotton is often a preferred choice for both bedding and nightwear as it is breathable, wicks moisture and stays comfortably cool against the skin. However different fabrics can always be considered:
Linen is cool in summer and can last forever if well cared for. It can feel nubby (even a bit rough) or smooth and quite soft, so try to feel your sheets in person before you buy
Cotton percale is what you want if you love the feel of “crisp” sheets. This classic fabric is smooth but firm and performs well in warm weather
Cotton sateen is very soft and smooth, almost silky in feel. It may not be the best choice in hot weather.
You want your bedding to look great, but you also need it to feel great. If you tend to get too hot or too cold at night, buy materials that will help keep you comfortable and use the right tog duvet for the time of year. It's not uncommon to have a winter and summer duvet and use them accordingly. A professional organiser will always find a way for you to store away off-season items. If you're not comfortable in bed – because you're too hot or too cold – your sleep won't be as deep as you'll move about more, leading you to wake up feeling tired and unrefreshed.
A dark room is most conducive for sleep as light tells your body it's time to wake up. In darkness, your body releases a hormone called melatonin that relaxes your body helping you to drift off.
4. Colour scheme
It’s better to opt for calming hues on walls. Vibrant colours may appeal to you, but they don’t help with sleep and relaxation. Neutral (e.g., taupes, greys, beiges and whites) or muted tones and light pastels help you wind down and make the space feel calmer.
For the rest of the room, beddings and furniture, you need to get in touch with your feelings. Rich shades of red, orange, yellow (warm colours), can create a cosy feeling. Certain blues and blue-greens, or cool colours, can have a soothing effect and can even make a room feel cooler.
Don't use lots of rich, deep colours, such as purple, gold or red, in the bedroom. These colours stimulate your energy, resulting in poor sleep. Pastels, in particular blue, green and yellow, are calming shades that promote a more relaxing environment.
5. Smell of room
Some smells can affect your mood, making you more relaxed and calm. Use aromatherapy with lavender or geranium which are often used as relaxants.
6. Sounds in room
Steady, low sounds are soothing and help block out other noises. Some people may find listening to 'white noise' or relaxing sounds help them sleep better. Listening to soothing music before bed calms the mind, making it easier to fall asleep.
7. Interior design
Adorn your bedroom with beautiful things such artwork that you like. Display a few significant photographs and memorabilia pieces to add personal history to your room. It will help you feel more connected to the room and look forward to going to bed. Plants and fresh flowers bring energy into the room and remove toxins from the air, making it a happier and healthier place to live and sleep.
8. Tech and screens
Switch off your tech before bedtime – and that includes your phone – non-stop stimulation from screens wreaks havoc when we're trying to fall asleep. Not all screens were created equal, however, so if you enjoy e-books, use an e-reader, like the Kindle, rather than a tablet. These use e-paper tech instead of LCD screens for ease on eyes before sleep.
According to a study published in the Personality and Social Psychology Bulletin, women who described their homes as cluttered and full of unfinished projects were also depressed, tired and more stressed out than those who described their homes as restorative and restful.
Your mind is already full of the day’s clutter, so keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment. Making the bed the focal point can help you streamline the room.
Design your space so that everything has a place and then make sure you keep it all where it belongs. Maintaining order makes it easier to find things and makes your room more inviting.
It's easy for your bedside table to become a dumping ground for mugs, books and other pieces of paraphernalia you've accumulated. But all you really need is the book you're currently reading, a bedside lamp and a soothing scented candle.
You might need to invest in smart storage solutions, to help turn your bedroom into the ultimate sleep cave. Homefulness can source those for you. Don’t forget to keep laundry, accessories and spare linens neat and tidy by stashing them in easy-to-use baskets and bins.