In the busy world we live in, sleep is becoming more of an essential component of a productive and healthy life. However, the key to good quality sleep lies in a range of factors, not just a consistent night-time routine. Many individuals turn to the typical health remedies and consume nutritional supplements in order to improve their sleep, unaware of how their sleep environment plays a powerful role in the quality of their sleep.
The Science of Sleep and Your Environment
The heart of good sleep lies in the body’s circadian rhythms, an internal body clock that regulates the body’s sleep schedule. Circadian rhymes are heavily affected by environmental cues like lighting, temperature and design. When these factors are out of balance it can disrupt your sleep patterns and have a big impact on your health and wellbeing.
Digital Detox Zone
Making the bedroom a digital detox zone can go a long way in helping to improve the quality of your sleep. This involves removing TVs and limiting screen time when in the bedroom as screens can sabotage sleep. Screens release blue-light that inhibits the production of melatonin in the body, a hormone that is vital to sleep, so it can reduce the quality and length of your sleep.
Furthermore, to successfully reduce the use of smartphones and tablets in the bedroom it can be helpful to remove charging stations. It can also be helpful to place alternatives like books, journals or analogue clocks in your room to reduce screen use.
Colour Psychology & Lighting
Colour Palette
Certain colours are said to affect our sleep as they psychologically impact relaxation and interfere with the body’s sleep-wake cycle. For instance, cool tones like blues, muted greens and light greys, can help to create a calming and restful space that promotes relaxation and improves sleep. In addition, these colours also contribute to lower stress levels, so they make the perfect room colour to wind down after a long day.
Alternatively, overstimulating colours like neon shades, bright oranges and striking reds can have the opposite effect. These colours can often make you feel more energetic and alert, which can be great for concentrating but within a bedroom it will make the body feel more awake and can make it hard to fall asleep.
Lighting Design
Warm-toned lighting mimics the colour of a sunset, so people tend to correlate this light with winding down for bed. Incorporating warm coloured lighting in your bedroom can therefore make the space more relaxing. Sunset lamps are ideal for mimicking the natural progression of light to darkness, helping to regulate the body’s circadian rhythm and prepare the body for going to sleep and waking up.
A pro tip is to use dimmable lighting in your bedroom; this will allow you to control the level of lighting for different purposes. For instance, when you’re getting ready you can place the lights on full, but when you’re relaxing you can dim the lights to a lower level.
Bed placement
Unbeknownst to many, your bed placement can actually have a huge impact on the quality of your sleep. The best location for your bed is referred to as the ‘commanding position’. This involves placing the bed on a solid wall, with the headboard directly up against the wall and in view of the door, without being directly in line with it.
This position is said to create a sense of security that helps to provide a more calming and peaceful sleep. In addition, you should avoid placing your bed under windows as this can provide drafts and direct light, which will likely disrupt your sleep. If your room is awkwardly shaped or small, you may find it difficult to position your bed away from the window, so investing in good quality blinds is a good idea to limit drafts and minimise outdoor light.
Designated office space
A top tip for consistent good-quality sleep is to avoid working from your room at all costs and instead create a separate designated office space. Working from your bedroom can create stress and anxiety in a space that is meant for relaxation. Therefore, having an office set up within your bedroom can hinder sleep and remind you of work when you’re trying to relax.
If you’re struggling to find another area for your home office then consider some space saving options. For instance, a floating office desk is perfect for creating a designated work space within the corner of a room, as it can be folded down when not in use.
Decluttering and Minimalism
A clean and tidy space is key for reducing stress and helping to improve relaxation. Decluttering your bedroom will minimise distractions to create a clear mind and make it easier to fall asleep.
Decluttering doesn’t have to be a time-consuming task; it simply involves putting away miscellaneous items, folding clothes and wiping surfaces. In addition, using decorative storage solutions is ideal as it reduces visual clutter and ensures that every item has a designated home.
Furthermore, try not to overwhelm your bedroom with too many decorative items or features as this can add to clutter. Instead create a healthy balance by ensuring that you have the occasional decorative feature within your bedroom, whilst also having areas of empty space. This will provide comfort and personality within your room.
To conclude, designing a sleep-friendly bedroom involves designing a comfortable and calming environment to ensure restful sleep. By focusing on soothing colours, limiting digital screens and minimizing distractions, you can transform your bedroom into the perfect sanctuary for relaxation and rejuvenation.
