REST assured
Don’t sleep on these design tips for your bedroom
One in three adults doesn’t get enough slumber, according to the Centers for Disease Control and Prevention (CDC). For some, the solution might be sleep medication. For others, however, it might be much simpler: a better-designed bedroom.
Whether you’re a young professional with a studio apartment, a parent with a house full of kids or an older adult with an empty nest and a snoring spouse, redesigning your sleep space with these tips in mind can help you get more rest with fewer snooze-button cycles.
Just hue it
Your color palette can lull you to sleep or keep you awake. “Keep it soft and leave the bold colors for other rooms,” says Janna Robinson, who writes JannaRobinson.com, an interior design and technology blog. She’s especially fond of muted blues and greens, blushes, whites and grays.
Let there be light – but not too much
Soft, warm lighting is ideal, according to Robinson, who says the best bulbs for bedrooms are between 2,200 and 2,700 Kelvins. She suggests Philips Hue smart bulbs that you can program to your desired color temperature.
Pay attention to location and intensity, too. “You want to be mindful of the height of your lamps so the bulbs aren’t shining in your eyes,” says Robinson, who adds that dimmers are a “godsend.” She especially likes Caséta by Lutron smart switches.
When the lights are off, aim for total darkness with blackout curtains or shades, which you should extend beyond the window frame to minimize light leakage, says New York-based interior designer Rozit Arditi of Arditi Design. “Consider getting motorized shades,” she says. “If you need to wake up at 7 a.m. every morning, you can program them to open and wake you up with natural light.”
A sunrise alarm clock can have a similar effect, says Jeff Mann, founder and editor of the SleepGadgets.io platform. Amazon’s Halo Rise, for example, wakes you silently and gradually with light.
Banish noise
The best bedrooms are the quietest.
“Rugs are going to help with sound absorption, and so is drapery. Even upholstered benches, chairs and poufs can absorb sound,” says Robinson, who also recommends hanging acoustically treated artwork. Companies that offer it include Acoustimac, Audimute and GIK Acoustics.
A sound machine can drown out noisy neighbors, busy streets and snoring partners. Look for one that produces natural instead of digital white noise, suggests Jill Zwarensteyn, a certified sleep science coach and editor of the sleep wellness website SleepAdvisor.org. She likes Yogasleep’s Dohm line. The sound of a ceiling fan can also do the trick. And for a low-tech approach to noise reduction, consider felt wall tiles (in muted colors) from Felt Right.
If all else fails, Mann suggests noise-canceling earbuds designed for sleep, like Bose Sleepbuds.
Keep your cool
The optimal sleep temperature is 65 to 68 degrees Fahrenheit, according to the CDC.
With that in mind, layered bedding can be as functional as it is pretty, suggests Arditi, who says having a top sheet, blanket and comforter make it easy to remove or add warmth.
If you sleep hot, Mann recommends a solution like the BedJet, which circulates cool (or warm) air between your sheets and mattress; it has dual temperature controls, so both bed partners can be comfortable.
Make your space scent-sational
Calming scents can make a restful bedroom even more relaxing, according to Zwarensteyn, who suggests adding a diffuser to your sleep space. “Some scents to get you started can be lavender, cedar and chamomile,” she says. Smart diffusers like those from ASAKUKI can be programmed to align with your schedule.
If you have a sensitive sniffer, an air purifier will reduce allergens and irritants, says Robinson.
Take a seat
Working or reading in bed trains your body to think it’s OK to be awake there, so it’s a good idea to have extra seating, if space allows. “It’s nice to have somewhere to lay out tomorrow’s outfit, or somewhere to read a book or scroll through your phone,” Arditi says. “I like the bed to be designated for sleeping.”