Bedroom Setup for Optimum Sleep

DESIGNING A BEDROOM

THAT MAKES YOU GO ZZZ…

In Spain, the percentage of people who sleep poorly (58 per cent) beats that of those who enjoy good quality sleep (43 per cent) and the average person sleeps less than the recommended seven-to-nine hours per night. Poor sleep increases the risk of serious medical conditions – including obesity, coronary heart disease, and diabetes and it shortens one’s lifespan. If you want to improve your sleep hygiene, follow a strict nighttime routine, avoid the use of screens in the evening, and stop consuming caffeine soon after lunch. Investing in good bedroom design is also important. WORDS BY MARISA CUTILLAS

SLEEP QUALITY MATTERS TOO

The guiding principle behind optimal bedroom design is good sleep quality. Even if you sleep seven to nine hours a day, if the quality of your sleep is poor, then you won’t wake up feeling reenergised and renewed. The Sleep Foundation defines good sleep as: Z Falling asleep quickly (about half an hour after getting into bed). Z Waking up no more than once at night. Z Falling back asleep within 20 minutes if you do wake up. Z Feeling reinvigorated when you wake up.

EMBRACING THE DARKNESS

If you really want to enhance your feeling of sleepiness at nighttime, invest in blackout curtains. These actually come in a wide range of colours and patterns, so don’t think you’ll have to sacrifice beauty to functionality. The human body is programmed to feel alert when the sun is up and sleepy in the darkness.The body’s ‘internal clock’ regulates sleep-wake cycles. Melatonin (a hormone produced in the brain’s pineal gland which sends signals to the body that it is rest time) helps this process along. Its levels rise during the early evening and continue to climb as darkness takes over. You can do your share to intensify this hormonal effect by dimming your lights a full hour before you sleep and by turning off all TVs, computers, tablets, and phones in the early afternoon. Digital devices contain high concentrations of blue light, which is detrimental to sleep. ›

TOUCHING THE SOUND OF SILENCE

Noise can cause frequent awakenings so if you live in a noisy zone, consider professional soundproofing. If you aren’t up for this project yet, there are other actions that can make a difference. These include installing double-glazed windows and opting for thicker carpeting. Doors should also be sealed (since sound can enter through gaps). If the noise comes from outside, consider replacing your windows with acoustic ones, which have an added bonus – they can help reduce your cooling and heating bills. Finally, place heavy furniture (a shelf, desk, or sizable chair) close to the source of noise. In the worst case scenario, use white noise or soothing nature sounds or music to neutralise unpleasant sounds.

MAXIMISING MINIMALISM

Your bedroom should ideally contain a simple, clutter-free design, since rooms that are too ‘busy’ (filled with furniture, décor, and technology) can trigger anxiety and give you the sensation that you have tasks to complete. Even the space under the bed should be free of visible items, since they can cause stress. Use night stands and other storage furniture to ensure that loose items are stored away in an organised fashion.

SLEEP ON A GOOD MATTRESS

Ensure your mattress is large enough for you to move easily and well-suited to your favourite sleeping position. If you sleep next to someone who moves frequently, then selecting pocketed coils will help keep the noise down. If you sleep on your back, opt for a firm mattress. Side-sleepers, meanwhile, should go for a memory foam mattress, which will help keep all main points of their body supported to avoid hip and shoulder pain. Optimal bedroom design involves creating an ambience that is quiet, calm, and sound-free. Depending on how noisy your bedroom is, achieving an oasis of calm may require professional help. If this is the case, however, consider it a sound investment in your health, wellbeing, and longevity.

Colours that Calm

Studies on the effect of colour on mood have found that subdued, light and pastel tones like grey, light blue, moss green, grey, and lavender hues can be particularly stress-relieving. A survey of 2,000 people found that people who had blue bedrooms averaged almost eight hours of sleep per night. Additional research has shown that people in red rooms had higher stress rates than those in green or white ones. If these hues have always appealed to you, give your bedroom a new lick of paint or change your current wallpaper design. Having a monochromatic scheme can also work. That is, some walls can be darker or more intense than others, but the general effect should be one of general uniformity. Of course, you are the ultimate decisionmaker when it comes to creating an alluring ambience. You may find warmer hues like dark wood or even black relaxing, so let your instinct be your guide. e

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