How to Design Your Bedroom So You Sleep Better!

As a nation, we're struggling to get enough sleep! According to a recent poll, the average Briton gets just 6 hours and 19 minutes sleep a night - not quite the 8 hours that most healthy adults need to function at our best. Of course, children and teens need even more sleep. Hectic lives, stress, technology and lack of exercise are just some of the reasons why we are not getting enough rest and we've all felt the knock on effects both physically and mentally.

The good news is, putting a little effort into the design of your bedroom can really help you sleep better. Read on for our 10 top tips so you can create a serene space to help you relax away to the land of dreams every night...

1. Use a Calming Colour Palette

Image: desenio.co.uk

Colour is an amazingly effective way to promote better rest. Warm, bold colours such as orange, red and purple can be very stimulating and energising so are best avoided in the bedroom. Cool colours are much more conducive to creating feelings of relaxation and comfort. Colours like blue, grey, silver and green have a calm feel and can actually lower your blood pressure and your heart rate. Blue is one of the most effective colour schemes for a bedroom with its tranquil connotations and studies have shown that people with blue bedrooms get more sleep. Green also works well in bedrooms as it is recognised as a stress-relieving colour so is a perfect backdrop for calming your nerves so you can leave the day's worries behind you. It's a good idea to keep the walls calm but if you are keen to introduce bolder colours into your bedroom, you can do this via accessories like cushions or artwork. If you're using patterned wallpaper, it is best positioned on the wall that the bed sits against so it's not too distracting.

2. Clear the Clutter!

It's hard to switch off if your bedroom is untidy. Clutter can be the cause of much stress and anxiety so try to keep organised with a place for everything. Ottoman beds are fantastically useful and provide much more storage than the traditional divans with those pull out draws that never seem to be adequate for your bedding! Be disciplined and put your clothes back in the wardrobe in the evening as it's amazing how much more at ease you feel when everything is in its place.

Image: danetti.com

3. Furniture Arrangement

Image: Pullcast.eu

Streamline the room to ensure the bed is the focal point, ideally positioning it away from the door or window so the light is less likely to bother you. It's a good idea to keep the bed on an interior wall if possible. Keep bedside tables within easy reach and an appropriate height. It's best to keep the bedside table surface simple and clutter free - perhaps limited to a lamp, photo, book and glass of water. A personal element like a photograph is a nice way to make you feel connected and relaxed.

4. Invest in a Comfortable Mattress

Image: Danetti.com

When it comes to beds, comfort really is king! It's worth considering replacing your existing mattress if you've had it for over 7 years or if you regularly wake with aches and pains. It's definitely one of those things that you need to try before you buy so be sure to have a proper lie down in the store. Some mattress companies have a 30 or 60 day guarantee of money back if you're not comfortable so that's worth checking out too. The type of mattress you go for is down to personal preference - some people like a firm mattress, others soft and some swear by memory foam mattresses. One thing to be mindful of is that you choose a bed that's big enough as it's so important to be comfortable to get the best night's sleep.

5. Inviting Bedding

Image: Dorma at Dunelm

If money and time were no object, I'd have a freshly laundered bed every day. Don't we all sleep better when we have a beautifully made bed with clean bedding! Quality pillows and duvets are a luxury worth splashing out on and hyper-allergenic materials can make all the difference. When choosing sheets and duvets, personal preference comes into play once again. You may love the luxurious feel of Egyptian cotton whilst others prefer the soft and cosy touch of flannel bedding. There are various options but what's important is that you go for textures that appeal to you. My preference? Deliciously fresh smelling, crisp, white cotton bedding that allows your skin to breathe.

6. Keep Cool

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Studies show that the ideal temperature for undisturbed sleep is between 15 and 22 degrees Celsius (and between 18-21 degrees Celsius for elderly people or babies/toddlers). When lying in bed trying to snooze, your body temperature decreases to initiate sleep so a slight drop in room temperature can help you drift off faster.

Different mattress types and materials have different thermal properties. For instance, memory foam mattresses trap the heat whilst hybrid beds improve airflow. These are factors to bear in mind when choosing your mattress.

7. Banish the Electronics!

Image: Wix.com

It goes without saying that having your phone, tablet or laptop within sight is not a great idea when it comes to getting a good night's sleep. That said, how many of us sleep with our mobile literally within arm's reach (guilty!!). The temptation to check your emails or have a nosey on Instagram is hard to resist but keeping your mind engaged with tech your brain into thinking it needs to stay alert.

The blue light emitted by screens on devices like mobile phones, laptops and TVs actually suppresses melatonin, the sleep hormone our bodies produce to control our sleep cycle or circadian rhythm. Reducing melatonin makes it harder for us to fall asleep and stay asleep so we really need to give ourselves at least half an hour of gadget free time before hitting the sack.

Perhaps you use your mobile as an alarm but the very presence of your phone can still disturb the quality of your sleep with various pings and vibrations alerting us to messages and reminders throughout the night. Notably, the majority of kids are now known to sleep with at least one electronic device in their bedroom, which leads to them getting less sleep. As parents, it's advisable to limit our kids' technology use in the bedroom and I guess we need to practice what we preach!

8. Darkened Space

Blackout blinds or curtains create a peaceful darkness for rest and, as already noted, it's important to switch off or hide any electronic sources of light that the brain can misinterpret as a signal to wake up. If you have a TV in your bedroom, it's a good idea to house it within a cabinet. Even a clock radio with a lighted display is a distraction that you can well avoid in the twilight hours. A good way to avoid distractions is to wear an eye mask as you sleep.

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9. Enjoy the Silence

As well as switching off the TV and banishing the electronics, soft textures in the bedroom enhance the relaxing atmosphere. Carpeted floors are preferable to hard flooring as they feel soft underfoot and can reduce noise - handy perhaps if you have a partner who may disturb your sleep when they get out of bed. Beautifully tactile rugs by the side of your bed are a luxurious addition especially if you choose a great texture like faux fur or shag.

10. Introduce Plants

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A couple of well placed plants in your bedroom can improve your sleep environment and help you sleep better. Certain plants remove toxins form the air making it a happier, healthier place to sleep. Look out for our upcoming blog dedicated to which plants are best for which room. In the meantime, here are a few that are ideal for the bedroom:

Jasmine - studies show the scent reduces anxiety levels and improves sleep quality

Snake Plant (Mother in Law's Tongue) - a natural air purifier, this plant emits oxygen at night helping you sleep better. It can remove harmful chemicals from the air including xylene, benzene and formaldehyde (the latter is often found in hairspray and can cause respiratory problems).

Valerian - this has been used historically to induce sleep

Lavender - well recognised for its calming properties, this plant lowers our heart rate, blood pressure and stress levels

Aloe Vera - produces oxygen at night so improves air in the bedroom

So, hopefully in following this guidance, you will be on your way to a better night's sleep. And if you are planning to update your bedroom and would like some help, just get in touch to book a free consultation with us - email hello@sointeriordesign.co.uk. In the meantime, sweet dreams....zzzzz.