We’ve all had those mornings where we wake up, unsatisfied by our restless sleep. What if your room was the culprit?
Here are our tips to optimize your bedroom for the best sleep possible.
Bedding | Decor | Lighting | Air | Temperature
Whether king-size or not, the bed is still the most important part of your bedroom. Its selection and its bedding are very important components to help you sleep well.
Here are a couple of basic rules when setting it up:
Do not place your bed near the door, or against a wall with a window. Otherwise, you’ll be in the middle of drafts and excessive brightness.
Remove anything near the foot of the bed (furniture, magazines, clothing) to promote a sense of freedom and relaxation when you sleep.
Opt for a mattress that is both firm and soft. You’ll be able to flip it around every winter and summer and change it every decade.
Prefer wood materials for your bed, and natural fabrics for your sheets (in summer, cotton or linen; in winter, wool or silk).
Another important aspect: the decoration of your bedroom. It must be light enough to enhance the space.
You’ll avoid accumulating trinkets and other gadgets to catch dust. Only keep items that have sentimental value. Likewise, throw away the stack of old magazines from a decade ago. Trust me, you’ll never get to read them.
For walls, try a shade of blue, known to be the best “restful” color (if there is such a thing). Avoid going for colors that are too stimulating, like red or yellow.
Also try to banish most electronic devices from your bedroom. Computer, TV, and other mobile phones are part of your daily lives, but they shouldn’t be a disturbance during your sleep. If you really can’t do without, at least turn them off completely when going to bed.
Excess light can affect secretion of melatonin (the sleep hormone), which means that lighting is crucial to a restful sleep.
Avoid overly aggressive lights in your bedrooms, generally ones placed overhead (ceiling, etc.). Try to get a dimmer that will allow you to adjust the brightness as needed.
You can also install a light source specifically for the sleeping area, for a smoother transition to dreamland.
Also be sure to get curtains or blinds for your windows. They’ll offer you quality sleep in full darkness, but also a sense of privacy. And if you tend to wake up from the first rays of sunshine, don’t hesitate to invest in blackout curtains.
The quality of the air in your bedroom is also a point to consider for a good sleep.
Too much humidity promotes the growth of microbes, and too not enough can cause lung irritation. The solution is to equip your room with a humidifier or dehumidifier, depending on your case. The ideal humidity level is between 40 and 50%.
If you live in a more polluted area, you can also invest in an air purifier that will remove not only domestic and industrial pollution, but also eliminate odors.
Last factor to be considered for a good night sleep: the temperature of your bedroom. An overheated, confined room will have a tendency to disrupt sleep by increasing night-time wake-ups.
Remember to ventilate your room daily and to not heat excessively. Good PJs, or heavy blanket/quilts will most definitely improve your sleep if you’re feeling cold.
The ideal bedroom temperature is usually between 60°F/16°C and 66°F/19°C, which will also save you some money from heat/electricity bill.