How to create a bedroom that will make you sleep better

In the news recently a Nobel Prize winner, neuroscientist Michael Rosbash, warned that Western society is suffering from chronic sleep deprivation.

We are disrupting our natural circadian rhythm – our natural internal 24-hour clock -  with our modern day lifestyle.

Sleep deprivation is defined as sleeping less than seven hours a night.

• Causes include:

• Electric lighting

•  TV and computer screens

• A long commute

• No distinction between work and personal time

Why should we worry? Because lack of shuteye can cause potentially fatal diseases, including cancer, diabetes and Alzheimer’s.

Making your bedroom more sleep friendly

When I’m creating the interior of a bedroom I always aim to make it as restful and relaxing as possible. So here are my tips for creating a haven that will improve the quality of  your sleep.

• Fit black out blinds. A dark room is much better for encouraging sleepiness than one which is light and bright (and light disrupts melatonin levels). You can overlay the blinds with fabric to match your décor, and fit curtains that draw over them.

• Make sure the room is soundproof. Keep outside noises outside with soundproofing in the walls and the windows, to stop noisy traffic, car alarms and neighbours. I also like deep pile carpets in bedrooms to absorb any sounds from nearby and promote an atmosphere of calm and quiet.

• Fit low-level lighting. If you need a comfort visit in the small hours, have low level 1w lights fitted which will disrupt your sleep less with a PIR (presence detector) fitted so they come on and off automatically.

• Lights at night-time can suppress melatonin, which keeps your sleep, and wake cycle in the right order. So make it a rule not to look at your mobile, laptop or tablet for an hour before bed or during the night if you wake up. If you want to be a really ‘clean’ sleeper, you will ban mobiles and computers from your bedroom outright. Put phones and laptops in your bedside drawer if that’s a step too far.

• Invest in a decent bed. If you share your bed with somebody, make sure it is the right size for two and not too small. Also that you both find it comfortable. The best way of doing this is to lie on plenty of mattresses when you go shopping – good quality beds will have a 30 day trial period so take advantage of it.

• Invest in decent bed linen and pillows. It’s worth changing your duvet along with the seasons, so you are warm in winter and cool in summer. Make sure your pillows are supportive too. All bed linen should be at least 200-thread count.

• Make sure the room is the right temperature. If your bedroom is air conditioned, the optimum temperature is 18.5C. Have the air conditioning serviced regularly so that it operates silently.

• Keep surfaces clear. I always design bedrooms with plenty of storage space for putting away clothes, books, shoes, and luggage.  If you’re in bed and you see clutter it doesn’t create an atmosphere of calm and order, so put things away and discipline yourself about what you keep out in the room. A dressing room is ideal for clothing and means you won’t have clothes draped over chairs in your bedroom.

• As for colours, I like to stick to neutrals, blues, greens, pastels and browns on floors and walls as these have been shown to be more restful. If a client is keen on colour, I tend to limit it to accessories like cushions, curtains and rugs.

• Don’t have a desk in your bedroom. If you’re a workaholic, keep work confined to your study and never work on your laptop in bed.

• Bedrooms should all about the letter S – sleeping, silence …

All bedrooms featured created by Interiors by Sarah Ward