Con­vert your bed­room into the per­fect sleep sanc­tu­ary and ban­ish bed­time woes

Friday - - Contents -

Em­brace blues, es­pe­cially in your bed­room. It’ll help you sleep bet­ter.

TTake a look at your bed­room: Does it in­spire re­lax­ation? If not, why not? Your bed­room should be the one place in your home where you can to­tally rest, away from the ev­ery­day hus­tle, bus­tle and wor­ries. Too of­ten, how­ever, the de­bris of our lives spill into our bed­rooms and they be­come ex­ten­sions of our liv­ing spa­ces mis­matched decor, clut­ter piled up around the bed, tech­nol­ogy on the night­stands and in­ad­e­quate stor­age for our clothes. All of these fac­tors mean our bed­room en­vi­ron­ment is far from rest­ful and is in fact help­ing to keep us awake at night.


For the ul­ti­mate rest­ful bed­room scheme, stick to a sim­ple neu­tral pal­ette of whites, cof­fees and dark brown wood, like the Keane queen bed from Dh5,505, Crate and Bar­rel (right). Stay away from busy pat­terns and make sure clut­ter is kept out of sight in a bed­side ta­ble with draw­ers.


Cer­tain colours, such as red or pur­ple, stim­u­late our senses, so they aren’t the right choice for a bed­room, es­pe­cially if you have trou­ble sleep­ing. Like the sky or sea, blue in­spires a feel­ing of calm, which can lower your heart rate and blood pres­sure – so is an ideal shade for bed­rooms. Choose some­thing you are drawn to as a start­ing point for your scheme. This will make you feel happy and com­fort­able when you en­ter the space – whether it’s a fab­ric for cur­tains, a wall­pa­per or a du­vet cover. Then pick out the pal­ette of colours for the rest of the room from this for a har­mo­nious look.

Even the colour on a cush­ion can in­spire your bed­room scheme. Lat­tice cush­ion in duck egg, Dh150, John Lewis, at Robin­sons.


Al­though we don’t have lights on for sleep, it’s still im­por­tant to get the light­ing right. When it is dark our bod­ies re­lease me­la­tonin, which re­laxes us. Soft or dimmed lights be­fore you turn off the lights mean you aren’t stim­u­lat­ing the senses too much be­fore you sleep. Avoid putting over­head lights on and use lamps in­stead. Leave elec­tron­ics like phones and iPads out­side as the blue screens sup­press me­la­tonin. (Sleep ex­perts rec­om­mend avoid­ing screen time 40 min­utes be­fore you go to bed.) Black­out blinds will help to re­duce light pol­lu­tion and pre­vent ear­ly­morn­ing light from flood­ing in.

Get the cli­mate of your bed­room right de­spite the soar­ing tem­per­a­tures out­side. A cool 15-18 de­grees Cel­sius is rec­om­mended for sleep. Check the tem­per­a­ture with a ther­mome­ter, par­tic­u­larly in chil­dren’s rooms.

Bed­side lamps with soft-coloured bulbs, like this Klabb lamp (Dh125, Ikea), give off a re­lax­ing glow be­fore you go to sleep.

MMake sure your bed is com­fort­able. Your mat­tress is vi­tal to whether you are get­ting a rested night’s sleep or whether you are wak­ing up ach­ing and un­com­fort­able. This will also af­fect your part­ner’s sleep­ing, too. Pil­lows and bed­li­nen are also im­por­tant fac­tors to you sleep­ing well.


Your mat­tress needs to be re­placed ev­ery seven years. When buy­ing a mat­tress, go with your part­ner and lie next to each other in your usual sleep­ing po­si­tion. Also lie flat on the mat­tress to check how hard it is – slide your hand un­derneath into the hol­low of your back. There should only be a lit­tle re­sis­tance. If there is no gap and it is dif­fi­cult to slide your hand in, then the mat­tress is too soft and you will sleep in a slouched po­si­tion with your spine out of line. A large gap means it is too firm and will put pres­sure on your shoul­ders and hips.

Lie to­gether for at least ten min­utes on a mat­tress be­fore you buy, and try ly­ing on your back as well as your usual sleep­ing po­si­tions. It is rec­om­mended you buy the bed base at the same time as the mat­tress to en­sure that they fit to­gether prop­erly.

York­shire wool 8000 pocket spring mat­tress, Dh6,750 for a dou­ble, John Lewis.

Stay away from busy pat­terns and make sure clut­ter is kept out of sight

Like the sky or sea, blue in­spires a feel­ing of calm, which can lower your heart rate and blood pres­sure

Linea II queen bed, Dh5,505, Crate and Bar­rel Buy the big­gest bed you can: Lie next to your part­ner; you should both be able to cross your arms be­hind your head and not touch el­bows.

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