It’s no secret that getting a good night’s sleep is crucial for optimum health and productivity. But what are the best ways to achieve this? Design professionals know a thing or two about creating a comfortable and functional space, so we asked them for their top tips on achieving a restful slumber. Please keep reading to find out what they had to say! Sleep: It’s at the cornerstone of our overall health.
After about two weeks of no sleep, you will die or be in a near-death state. Sleep helps with so many different problems and health concerns that I couldn’t even begin to scratch the surface, but here are some benefits to receiving a good night’s sleep and some tips to improve your sleep.
If there’s light streaming through your windows from street lamps and a television or other device, it may be harder to fall asleep during stages one and two of the sleep cycle, and it can also make it harder to stay asleep once you reach the deeper third level. This is because our circadian rhythm (basically the body’s internal clock) associates light with daytime, thus, being alert, and darkness with nighttime, and thus, being sleepy and resting. So too much bright light exposure at night can destabilise us. So, you can add a dimmer on your lights, turn your device’s brightness down, and invest in some good window treatments.
The lighting can affect your mood in the bedroom (either negatively or positively). Lighting can influence sleep. With just a flick of the switch, our room can improve our activities and sleep. Good interior lighting sources and colours, curtains, and sometimes blackout blinds are crucial elements for your bedroom.
I have teenagers studying for school in my family and wake into midnight hours trying to create or study. I also have my mother, who at 78, has dementia-induced anxiety at night, and I need to create a peaceful quiet space for her to approach sleep.
LED lighting is typically a bright white light that keeps us alert and suppresses melatonin ( required for sleep).
Incandescent is still my preference for warm lighting similar in colour and warmth of sunlight.
Yet the advancement of energy-efficient LEDs is evolving, and sometimes conflicting options for lighting are getting better with the new wave of SMART BULBS. So please choose the right bulbs and place them in the right locations. Make sure you think about what you see when lying down and dressing every morning. Consider placement from a variety of viewpoints.
Choosing bulbs that can change in the evening to assist your circadian rhythm is also an evolving and welcomed option, aka Biological Bulbs: With a few bulbs, I transformed the bedrooms in my home into warm, cosy cocoons of yellow glowing light and supporting our subconscious mind to ready for sleep.
Set Ambient Sound
Just like bright lights, loud noises or a total lack of sound can make it difficult for you to relax. It depends on what helps you relax, where you live, and what you’re familiar with. That’s why “noise machines or an ambient sound, like a fan” can help, Wagner says. If you live on a loud and busy street, proper window sealants and double panes can help absorb sound, as can carpeting and other plush fabrics. But if you’re renting and there’s little you can do as far as repairing or replacing windows on a busy street, ambient sound is your best bet.
Any signs of discomfort can interrupt your sleep, and being too hot or too cold will make you feel way too aware of your body to relax fully. So make sure you aren’t too hot or too cold. If you don’t control the heating and air conditioning in your bedroom, keep layers nearby if your temperature fluctuates throughout the night. For example, start with a heavier blanket beside your bed so you can add layers you get colder throughout the night.
Stick To A Routine
Try as far as possible to stick to a schedule of going to bed and waking up simultaneously each day – even at weekends. Try out different pre-bed relaxation routines to find what works for you. These might include a bath, reading, and, perhaps most importantly, removing screens (including phones, unless you’re using sleep apps) from the bedroom.
Block Out All The Light
A huge influence on sleep-wake needs is exposure to light. Specific cells in our retinas process light to send messages to the brain about whether it should prepare itself for day or night. It means that light exposure makes it hard to fall asleep in the first place and if you’re awakened.
Steer clear of stimulants
While it makes you sleepy, alcohol has a disruptive effect on the quality and duration of sleep. Best avoided before bed. Steer clear of stimulants such as caffeine or nicotine later in the day.
Seek Professional Help
If these don’t work, consider hypnosis, either from a professional or self-hypnosis, such as apps like Relax & Sleep Well Hypnosis (on iOS and Android). Also, ensure you’re not losing out on sleep due to a medical problem such as sleep apnea or that your medication isn’t interfering with sleep.
Carefully Choose Your Bedding.
Did you know that it is recommended that mattresses be replaced every seven to ten years? Are you feeling achy? Maybe you’re uncomfortable and are not waking up feeling rested? Well, it may be time to invest in a great new mattress.
The bedding you choose is also crucial to a good night’s sleep. These home fabrics are also a great addition to your interior design. If you tend to find it too warm during the night, choose linen fabrics. At the same time, opt for a warmer material such as flannel if you are often cold. In general, you want comfortable, soft bedding with a design that matches your décor.
After a busy day, your head deserves a comfortable place to relax. The best pillows support the curve of your neck so that your spine is currently aligned. A firm and full pillow will be ideal if you sleep on your side. However, a thinner pillow will help your spine stay aligned for those who sleep on the back or stomach.
Choose Your Lighting Carefully.
Creating a relaxed mood is important before heading to bed. So, choose bulbs with a lower wattage and pair them with shades that can diffuse some of the brightness. Smart bulbs are also a great option as you can control them from your bed. So, turn them off via a voice or phone command as soon as you are ready to sleep.
Declutter Your Bedroom
There are many mental health benefits of decluttering and clearing out your bedroom. It’s a known fact. Clutter and mess will make your mind feel busy and chaotic, so try to declutter your bedroom and keep things organised.
The tidy space will lower your anxiety, reduce stress, and help you relax quickly. Perhaps invest in a bedside table cabinet or tray. This way, you can give everything a place of its own without it being in the way of other furnishings.
Opt For Warm Colour Schemes
The colour scheme in your room should be reflected in the walls, curtains, flooring, and accessories, with the tones able to set the mood and impact your emotions. Warmer colours will create a cosy atmosphere, and they will also have a calming effect so that you can get to sleep much quicker.
Many interior designer tips include opting for shades of cream, warm oranges, soft browns, and more to easily feel a lot cosier in your bedroom, making it easier to get some rest.
Block Out The Light In Your Bedroom
Whether you are a night shift worker looking for better sleep during daylight hours or are fed up with being woken as soon as the sun rises, blackout curtains and blinds are a great way to block unwanted light. Many sleepers are often woken by the littlest amount of light entering their room. So, by opting for blackout roman blinds, you can easily block out any light in your room when trying to get a good night’s sleep.
Incorporate Relaxing Scents
You might not have considered smell when considering bedroom design for better sleep. Scents such as lavender, chamomile and ylang-ylang are all known for their anxiety and stress-relieving properties. It makes them great for use throughout the home. Many candles, reed diffusers, and incense sticks are available in these scents, which can also add stunning accessories to your room. It will be hard not to drift off into a deep sleep with relaxing and soothing scents like these.
Turn Off Electronic Devices Before You Go To Sleep.
Electronic devices like your phone emit blue light, which can reduce the melatonin levels in your body.
Melatonin is a chemical that controls your sleep/wake cycle. When your melatonin levels dip, falling asleep can be more difficult.
Devices that emit blue light can distract you, keeping your brain alert. It may make it harder to fall asleep.
You might think that not looking at your phone close to bedtime is enough, but keeping your phone near your bed can disrupt your sleep, even if you’re not aware of it.
The message notifications, buzzing, and light that can suddenly pop on in the middle of the night can wake you up momentarily, leading to interrupted sleep.
Make Your Sleep Environment Work For You.
A cool, dark, quiet room may help you fall asleep and stay asleep more easily.
For most people, a bedroom temperature between 60°F and 67°F (15.6°C and 19.4°C) is the optimal temperature for sleeping.
It’s also important to have a comfortable mattress, pillows, and bed linens. The more comfortable you are, the easier it may be to fall asleep and stay asleep. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.
If you’re a light sleeper or have noisy neighbours, a good pair of earplugs may help you sleep without being disrupted.
Also, if your bedroom gets flooded with too much light, you may want to consider using blackout curtains or an eye mask to keep your sleep environment as dark as possible.
Go To Bed Only When You’re Tired.
Avoid lying in bed while you toss and turn if you’re not tired. Instead, try doing a relaxing activity until you feel tired, then head to bed.
If you don’t fall asleep within 20 minutes of bed, get up. Not falling asleep may cause you to become frustrated, which can keep you awake even longer.
Once you get out of bed, do something to help you unwind, like reading on the couch until you’re tired enough to go back to bed.
A bedroom with soft colours, soothing textures, and a serene aesthetic supports the best sleep. Therefore, I usually recommend considering your bedroom first, not last, when designing your home.
Our main bedroom has been high on my list of spaces that need a refresh. The main priority will be removing all the inherited furniture that were cost-effective acquisitions but need to be replaced with my long-term life choices.
Creating my sanctuary after a long day, with all the layers that promote sleep and relaxation. A good night’s sleep can improve your ability to concentrate, be creative, and learn new skills. People who don’t get enough rest often have a hard time paying attention and are more likely to commit errors at work or school.
If you can’t have your windows open all the time or live in an area where, if they were open, you would be inhaling pollutants; invest in an air purifier. Fresh air is important in good Feng Shui energy.
Note: You should not use any plant or flower in your bedroom, especially in a small room. If you choose to use them, make sure they are as far away from your bed as possible.
No Electronics Or Exercise Equipment.
At some point in time (maybe even right this very minute), you’ve probably had a TV, computer or some piece of exercise equipment in your bedroom. Meaning you know how distracting it is and easy to get lured into checking email one more time or watching the latest Netflix movie or one more episode of Schitt’s Creek.
The logic behind not having a computer in the bedroom is that it’s often associated with work, and your bed is associated with rest. But unfortunately, work and rest are opposite each other, so when it comes to Feng Shui, the energy of these two is incompatible.
Having these distractions in your room is the quickest way to destroy Feng Shui energy. So please get rid of them now! Darkness, like nighttime, is a natural indicator for the body to start preparing for sleep. Unfortunately, all the electronics are disrupting this natural process.
Clutter/ Space Planning.
We discussed having a TV, computer, or exercise equipment in your bedroom as a distraction, but so is clutter. Clutter can lead to feelings of anxiousness and chaos, which are feelings that make it more difficult to fall asleep.
Review your furniture layout and storage options to keep things neat, picked up, and put away. “It’s important to clear out anything under your bed, behind a door, etc., because these areas get stale and harbour negative energy.” Kon Marie
I know, life gets in the way. We are always scheduled to the minute; that’s human nature. But did you know that moving just 25 items in your home can change how you feel in your space? Yes. The cosmic idea is that you are changing the energy flow, the CHI. So, tackle that pile on the chair, the stuff under the bed, and clear the clutter. You will feel the difference.
Here are some key tips from design professionals for getting a good night’s sleep. First and foremost, make sure your sleeping environment is dark, quiet, and cool. Keep electronics out of the bedroom and establish a regular bedtime routine. If possible, try to get outside in natural light during the day. And finally, avoid caffeine and alcohol before bedtime.
FAQs About Builders Melbourne
What Are The Two Tips For Getting A Good Night’s Sleep?
They recommend these tips for getting a good night’s sleep: Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. Don’t take naps after 3 p.m, and don’t nap longer than 20 minutes. Stay away from caffeine and alcohol late in the day.
What Are The Five Tips For Getting A Good Night Of Sleep?
- Avoid excessive light and electronics at bedtime.
- Create a regular sleep schedule and a good sleep environment.
- Avoid caffeine, alcohol and tobacco.
- Avoid long daytime naps.
- Schedule a “worry time” in the early evening.
What Is The Best Position For Sleeping?
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it’s easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.
What Environment Is Best For Sleeping?
The ideal sleep environment is cool, quiet, and dark. Even shift workers can maintain such an environment with enough effort. Avoid light from computers or televisions close to bedtime. A 30- to 60-minute “wind-down” period may also enhance sleep.
How Does Your Environment Affect Your Sleep?
Epidemiologic research has shown that social features of environments, family, social cohesion, safety, noise, and neighbourhood disorder can shape and impact sleep patterns; physical features such as light, noise, traffic, pollution, and walkability can also influence sleep and is related to sleep disorders.