The question of how to decorate a bedroom for the best night’s sleep is an enduring one – and for a good reason. Since the start of time, humans have desired peaceful slumber.
Nowadays, we have the benefit of experts who can tell us which bedroom design features and routines can aid sleep – and which can compromise it.
If you’re wondering how to sleep better, you should begin with the most important factors, such as finding the best mattress for your needs or investing in therapeutic scents. However, there are many ways to make your bedroom better for sleep that are less known but entirely science-approved, and we’ve got the lowdown.
9 ways to make your bedroom better for sleep, according to experts
From flooring types to houseplants, these are the key bedroom ideas that sleep experts want you to know about.
1. Avoid working in bed
Recent years have seen a huge rise in the numbers of us working from home – and (as much as we hate to admit it), working from bed. However, Dr Jamie Keaton Jones LICSW, LCSW, a psychotherapist from The Psychotherapy Studio in Washington DC, warns against this practice.
‘You want to keep this space associated with sleep only so that when you climb into bed at night, your body is cued for sleep (not work),’ Jamie says. ‘If you are working remotely and have to use your bedroom as an office, try not to work from your bed but a chair or desk elsewhere in the room.’
The doctor urges you to find a way to transition the space from workday to bedtime ‘to give your body spatial cues for when it’s time to work versus sleep’. However, this process doesn’t need to be complex. ‘It can be as simple as making your bed and opening your curtains to cue daytime,’ she says.
2. Consider seperate sheets on a large bed
When finding the best bed sheets for sleep, you may be tempted to start with the color or texture of the design. However, if you share your bedroom with a partner who often tosses and turns in the night, Dr Jamie recommends considering a larger bed or separate sets of top sheets to help you sleep through the night.
‘If your partner tends to pull at the bed sheets or blankets, you can try using separate sets of top sheets and blankets to reduce these types of wakings,’ she suggests.
3. Invest in blackout curtains
Deciding on the best bedroom curtain ideas is one of the most impactful things you can do in your space, so what does the expert suggest?
‘I recommend blackout curtains,’ Dr. Jamie says. ‘They may not be the most aesthetically pleasing depending on your decor, but good curtains can block out that light that may wake you up too early or throughout the night.’
Gallery: Home makeover ideas – simple ways to transform your home (Homes & Gardens)
Home makeover ideas – simple ways to transform your home
If you have spent much more time scrutinizing your home in the past year, this list of home makeover ideas is for you.
Whether it’s a long-postponed decluttering day, a creative project or a decorating revamp, these ideas might have been on your wish list for some time – or maybe you are about to add them.
None of them is too effortful nor costly – and none should take up too much time (especially if you get someone else to do the work). However, these mini home makeover ideas do have the power to transform and brighten your home.
Take your pick of these home makeover ideas – some will take an hour or two; others are more whole-weekend projects.
1. GET CREATIVE WITH CRAFT
Why not take the time to get your creative hat on and make the most of the supplies you have laying around your house? Whether it’s a DIY spring wreath, like the one above, using old birthday and celebration cards, wall paper samples, cotton, ribbon or leftover fabric – you’ll be amazed at what you can create to help give your home a makeover and have some fun in the process.
Why not create a fun piece of wall art and frame it to display in your home or use spare fabric to create DIY cushion covers? Not only will the items you create look great on display, but they’ll also be completely unique and personal to you. You can also get the children involved to keep them entertained.
2. BRING THE OUTDOORS INDOORS
Nature can be a really simplistic but beautiful way to transform your home. If you have a garden that’s starting to bloom in the spring sunshine, why not bring a selection of flowers or a smaller plant indoors? They can make beautiful centrepieces for your dining room table and will add instant brightness in your living room.
If you’re going on a daily walk and pass some wild flowers growing, pick the petals and let them dry out. You can then use them to create natural homemade pot pourri that will make a wonderful addition to any room. Not only do plants and flowers instantly make your space look more beautiful, they can also boost our wellbeing and make us feel uplifted – making them the perfect addition to any home.
3. REORGANIZE AND DECLUTTER
If the rooms in your house have looked the same since you moved in, now might be the time to have a rethink. Simply changing the position of the furniture in your home can be a really effective but easy way to give it a makeover. You could move items around to give you optimal space or shake up some of your décor by rearranging bookshelves or ornaments.
As well as transforming your home, removing any clutter and unwanted items can also be really beneficial for your mood, providing a positive, uplifting energy into your home.
4. GIVE YOUR HEADBOARD A NEW LOOK
You can create a focal point in your bedroom by re-covering your existing headboard with some fabric. Be it a beautiful plain velvet, abstract print or a blousy floral, it’s a weekend job that will transform your bedroom.
5. GO FLORAL IN A WHITE KITCHEN
White kitchens are essentially a blank canvas and allow you to get creative when you want to add in a decorative aspect – this is where wallpaper comes in. It could be one wall or an alcove yet it could transform the overall feel of your room.
6. ADD A TRIM TO A LAMPSHADE OR TWO
Colorful lampshades are big news right now, so why not add a trim to your existing shades like Penny Morrison has here? Choose a contrasting color for impact – there’s plenty of trims to choose from – pom poms, beading or fringing to name but a few.
7. ADD CHARACTER TO PLAIN WALLS AND FURNITURE
The beauty of this kind of decoration is that the looser you work, the better it will look. These panels and sideboard were influenced by the Charleston House, home of the Bloomsbury Group in Sussex, England, and painted by the fabulous Annie Sloan. She shares the beauty of this style below;
‘These designs were all painted freehand but I am not averse to using a few household items such as plates, mugs, and bowls to create shapes – the beauty of freehand, of course, is you get these fabulous charming wibbly lines.
‘Remember that wobbly lines are a part of the charm of this type of design, and you’ll make life easier for yourself if you’re working on a textured “imperfect” surface rather than a freshly plastered wall.’
8. TURN YOUR SHOWER INTO A WORK OF ART
Does your bathroom need a revamp? Wall&decò’s waterproof wallpaper can be applied over existing tiles, Kirsten Wain, designer at West One Bathrooms explains:
”Wall&decò’s waterproof wallpaper can be installed directly inside the shower providing a seamless surface that’s low maintenance, easy to clean and perfect for making a bold statement.’
We think it looks stunning, too.
9. MAKE A FRILLY CURTAIN TO HIDE CLUTTER
Time to dust off the Bernina and source some pretty florals or ginghams to hide all those unsightly pieces under our sinks. It’s a trend from the past that we feel is sneaking back as interior designer, Carlos Garcia explains:
’I love a skirted basin in a bathroom and kitchen. It’s the perfect way to soften edges, adds warmth, allows you to indulge in your favourite fabric and it hides a multitude of sins.’
10. USE THE RULE OF SYMMETRY
Sometimes a reshuffle can be all that’s needed to give a space a new lease of life and symmetry can be your organizational friend, as New Orleans interior designer, Maureen Stevens explains:
‘Symmetry is what makes a space beautiful – to designers, all we need is balance, things don’t have to be matchy-matchy. In this vignette, a bold wallpaper called for the other items to be in perfect symmetry, such as the table lamps and X-benches.’
11. GET CREATIVE WITH CHINA
It’s time to stop hiding away those favorite plates and hang them on your walls instead, as Ana Moisin, Head Interior Designer at OKA explains.
‘I like to display china in a geometric pattern, and for a more contemporary angle, incorporate plain white pieces alongside intricate patterns in the wall design. The most important thing is to position them in a place where they can take center stage and you can really appreciate the craftsmanship – above a console, for example.’
12. PAINT OR WALLPAPER A CEILING IN A COLOR
This trend has been with us for a while, but we predict it’s going to gather pace this year, partly spurred on by this project by Joanna Gaines.
It’s certainly a design feature that takes a certain boldness, but you can use a pale shade for added, but subtle, interest.
Artist, designer and owner of Home Ec, Natalie Papier has embraced colorful ceilings to great effect in her home – it works particularly well in rooms that have high ceilings, so if your space feels a bit cavernous and you desire a more cozy feel, it is worth experimenting with.
13. DECLUTTER YOUR PANTRY
We realise this may not sound like the most exciting activity to do on a weekend, but you will be very pleased with yourself when you can find your favorite spices at the first attempt the next day.
One of our favorite pantry organization ideas comes from interior designer, Katharine Pooley, who says, ‘It might sound simple, but make sure the taller items go towards the back; it’s easy to put things at the front when you’ve just used them, but that will lead to smaller items getting forgotten about at the back, plus a general untidy feel.’
14/14 SLIDES
However, if the light levels remain a problem in your bedroom, or you decide against blackout curtains, there are other options. ‘If the light still seems to seep in, try a comfortable face mask,’ the expert says.
4. Limit electronic devices in your bedroom
It is perhaps no surprise that electronic devices have a negative impact on sleep, so take steps to stop them compromising your shut-eye.
Alongside eliminating a TV from your bedroom, Dr Jamie recommends moving your laptops into another room and turning off your internet modem (if it lives in your bedroom) to avoid any unnecessary light. She also recommends turning your phone to silent and moving it into another room (if you can) to prevent light distractions.
5. Organize storage for clutter-free space
‘Less is more. Your bedroom should be a place of peace. Clutter creates chaos. ‘The state of your bedroom reflects the condition of your mind, and you can control this,’ says behavioral expert Wendy L Patrick, JD, MDiv, Ph.D. The expert urges you to prioritize your bedroom storage ideas to ensure your paperwork, tangled cords, and electronic equipment are all hidden away before sleeping.
‘They counteract the ability to sleep soundly because they remind us of how hectic our lives have become,’ Wendy says. ‘Move those reminders out of the place you go to unwind.’
6. Ensure your room remains cool
Global sport psychologist Dan Abrahams says you should aim to keep your bedroom at 64ºF (18ºC) when sleeping. Therefore, it may be worth investing in one of the best fans on the market if you don’t already have air conditioning in your home.
‘Aim for this temperature by leaving a crack in your window or using thin sheets during the summer,’ Dan also recommends.
7. Consider carpet instead of hardwood floor
‘Noise can often be the easiest way to disturb us during sleep,’ Dan says. But how can you ensure your room is as quiet as possible? The experts suggest starting with your bedroom flooring ideas.
‘Consider using carpet instead of hard floors to help with sound reduction,’ Dan advises. ‘And if you are in a boisterous area or surroundings, purchase some earbuds, which (although they feel unnatural to start with) will become normal quickly.’
8. Incorporate therapeutic houseplants
If you’re well-read on bedroom feng shui, you will already know about the benefits of houseplants. They bring beauty to any room, but their power extends beyond their aesthetic qualities.
‘Making your environment comfortable and homely is so important for your mind and therefore your sleep,’ Dan explains. He suggests buying several houseplants and keeping photos of loved ones close by the ensure your bedroom is a calming space, even before you try to sleep.
9. Always consider the colors
Few factors impact sleep as much as your bedroom color ideas. Your choice of paint and bed linen is known to influence feelings in the bedroom around the clock – so it’s vital to get the tone right.
Logan Foley, sleep Science coach and managing editor of Sleep Foundation, suggests using ‘warm, appealing colors on your walls or furniture’ to ensure you feel ‘at ease’ before going to sleep.
