Calming colours, fewer screens, less light, a cooler room and the right bedding: simple design changes that help you sleep better.
Do you toss and turn at night without knowing why? There can be many reasons, but the design of your bedroom has a bigger effect on sleep than most people expect. Sleeping well isn't only about going to bed early. Here are a few changes that help the inside of your bedroom calm the inside of your mind.
Calming wall colours
Designing for better sleep is about calming your nervous system, and colour plays a part. Cool neutrals and soft pastels are relaxing choices. Deep, dark shades on the walls work too: they make a room feel enclosed and cosy, which many people find helps them wind down. Avoid very bright, energetic colours in the bedroom.
Fewer screens
Darkness matters for falling asleep and staying asleep. Remove clocks with lit displays and cover small LEDs on electronics. Keep the television out of the bedroom if you can: late-night binge-watching keeps you up far later than you plan. The only thing you should be binging at night is your dreams.
Block out the light
Blackout or room-darkening window treatments block street lights and early sunrise. If you don't want dedicated blackout blinds, choose curtains in a thick fabric and a darker colour, which naturally keep more light out.
Keep it cool
A slightly cool room tells your body it's time to sleep. Open a window a little for fresh air and ventilation. Plants help the air too: easy-care succulents or a few herbs add colour and bring the outside in.
On colder nights, keep a duvet or quilt folded at the foot of the bed. A ceiling fan helps as well, and its low, steady hum works as gentle white noise.
The right mattress and pillows
Your mattress and pillows matter most. What feels supportive to one person feels too firm or too soft to another, so think about the material you like, how firm you want it, and the position you sleep in. Most mattresses last around 7 to 10 years; if yours is older, it may be time to replace it. Trying a mattress in person is still the best way to choose.
Whatever you choose, protect it. A waterproof mattress protector keeps spills, sweat and dust away from the mattress so it stays fresh for longer. Pair it with pillows that suit how you sleep.
Bedsheets that invite you in
Your bedsheets should feel inviting: in texture, colour and fabric. Choose something breathable that lasts.
- Satin bedsheets feel smooth and cool, and they're gentle on hair and skin.
- Cotton bedsheets are soft, breathable and easy to care for, and a good choice for warm nights.
Choose calm colours to match the rest of the room, and keep two sets so there's always a fresh one ready.