How to Create a Sleep-Friendly Bedroom Environment

Quality sleep is vital to a person’s health and wellness, but most people forget that the bedroom environment is essential for good restorative sleep. Studies repeatedly show that elements of the bedroom environment have a major influence on sleep quality and quantity. To make the most of your sleep, you must consider multiple aspects of your sleep environment.  The bedding, room temperature, and even colors need to be harmonised to promote the body's natural sleep-wake cycle. 

Start with the Right Bed

The most important part of a sleep-friendly bedroom is your bed. Considering that the bed is the most important piece of furniture in your home, it also deserves extra attention and investment. 

The Mattress Matters

The mattress is the most important part of a sleep-friendly bedroom because it influences spinal alignment, pressure point relief, and overall comfort during sleep. The best bed mattress will maintain the proper spinal alignment, regardless of sleeping position, while distributing body weight evenly to prevent any pressure. When considering the type of mattress, you want to consider firmness level, material, and any specific health concerns.

• An orthopedic mattress for people who require more support and for those who suffer from back pain or joint issues.

• Medium-firm mattress if you are a combination sleeper 

• Soft mattress if you’re a stomach sleeper.

The average lifespan of a mattress is somewhere between seven to ten years, at which time the materials start to break down and lose their supportive qualities. 

Storage or Non-Storage Beds? 

A clutter-free bedroom is essential for a peaceful mind. Storage beds have built-in drawers or compartments under the mattress surface to provide a functional option to a smaller space while concealing belongings. 

Non-storage beds provide more of a minimalist look and allow more airflow under the mattress, which can contribute to the lifespan of the mattress and the airiness of the room. 

Choose the Right Frame for Your Bed

The material used for the bed frame can drastically influence the visual aesthetic of the bedroom, but it can also add varying levels of structural strength, durability, and longevity. Traditionally, wooden bed frames provide a rich, living warmth and outstanding durability, especially as the density of the hardwood increases. 

Prioritise Orthopedic Pillows for Support

Given comparable importance to the mattress selection, good pillows are equally essential because, without proper cervical support, one experiences sleep interruption and tension headaches and develops chronic discomfort. 

• Orthopedic pillows have unique designs with contours that encourage the natural curve of the cervical spine. 

• Soft pillows are ideal for stomach sleepers typically prefer softer and thinner pillows to allow for less extension of the neck. 

Seating for Comfort and Function

If you like reading, relaxing, or having your morning tea in the bedroom, consider a dedicated seating area. The bedroom couch offers up a cosy spot to do these activities, while making it a secondary sleeping area as well. A bedroom sofa can also double up as a reading nook or guest seat.  

Control Light and Sound

Our bodies are wired to be used to the dark, as the sun sets.

• Consider purchasing blackout curtains or shades. 

• Consider using warm coloured lamps instead of bright fluorescent lights, especially tube lights, in the evening. 

• If noise is an issue, sound-absorbing windows, a white noise machine, or soft, slow instrumental music can all help to drown out noise.

Keep the Room Temperature Cool

Thermoregulation is a major factor in our ability to start and stay asleep. During sleep onset, our core body temperature decreases, and we sleep better in a cooler environment. Studies demonstrate that the ideal sleeping temperature is in the range of 15-19 degrees Celsius (60-67 degrees Fahrenheit), with individual preferences varying slightly. 

Declutter Your Space

There is a direct relationship between the physical organization of your space and your ability to relax and think clearly. Clutter creates visual information that stimulates the brain rather than allowing it to relax. To make your bedroom look and feel good, surfaces need to be clutter-free, have organized storage, and have minimal visible objects.

Decorate with Calming Colours

Having a sleep-friendly environment is crucial. Color psychology shows that different colors stimulate different emotional and physiological reactions. Cool, neutral tones, especially soft blues, soft greens, or warm earth tones, help relax and calm the brain, slowing it down. These colours promote visual harmony and assist your brain in transitioning to sleep. Bright, saturated colours stimulate arousal and are generally unsuitable for sleep spaces. 

Layer Your Bed for Comfort 

Bed layering effectively combines comfort and looks. Choose washable, breathable cotton sheets for their temperature regulation and soft texture on the skin, and pair them with an appropriate supportive layer from your mattress products. Add pillows everywhere for plushness, warmth, and texture. Finish with a clean-looking comforter or throw that will provide warmth and visual complexity on your bed mattress.

Add a Touch of Nature in the Bedroom

Natural elements will help air quality as well as psychological wellness, creating a sleep-friendly bedroom. Certain houseplants, such as peace lilies and snake plants, help filter toxins while producing oxygen, creating a better breathing space. Houseplants require little maintenance and can manage low levels of light usually found in bedrooms. For example, comforting scents like lavender or chamomile produce calming neurochemical responses through olfactory pathways to the emotional centres in our brains. 

Limit Electronics in Bed

Electronics produce blue-spectrum light that inhibits melatonin and prolongs the ability to fall asleep. Televisions, computers, and smartphones all stimulate the brain through both light exposure and content-driven engagement, taking away the relaxation needed to fall asleep. Implementing technology-free times, ideally at least an hour before bed, will allow natural melatonin production. 

By choosing the right bed mattress, adding functional furniture like a bedroom couch or bedroom sofa, and creating a clean, calm environment, you can transform your room into the ultimate sleep sanctuary. You’ll fall asleep faster by creating a sleep-friendly environment.