Create A Relaxing Bedroom Sanctuary
The bedroom is our personal space which enables us to relax, revive and refresh, both at the beginning of the day and at the end. Whatever the size of yours, it's vital to ensure it's a haven of tranquility, peace and calmness. One that will ultimately help you to sleep soundly.
Getting six to eight hours of sleep every night can not only help us to wake up feeling fresh, but it can boost our motivation and energy levels the following day. According to a previous study, the UK's sleep deficit is having a negative impact on our overall productivity, with the average Brit only getting around five hours of shut eye a night.
With the non-stop buzz of family life, it's not always an easy process to transform our bedrooms into a calm sanctuary of peace and rest. While we might not be a nation that is very good at turning off our phones and getting an early night, it doesn't mean we can't create a space that's a sanctuary for sleep.
Thankfully, there are many clever ways to create a secluded space without spending much money at all. From switching up your bedlinen to clearing clutter, these are the need-to-know tips to creating a sanctuary at home.
We've researched eight ways you can reinvent your space — and they're easy for everyone to try at home.
We earn a commission for products purchased through some links in this article.
1. Invest in quality materials
Swoon
According to previous studies, the average person will spend over 229,961 hours sleeping in their lifetime — so it's important you invest in some luxurious fabrics that will help you to doze off peacefully.
Jo Jaggs, General Manager of Design at Sheridan tells House Beautiful UK : 'Quality materials, luxurious fabrics and expert craftsmanship are the keys to creating the perfect night's sleep. It may feel like your options are endless, however once you've defined what comfort means to you, the rest is easy.'
When we sleep, it's important we are as comfortable as possible. As well as the temperature of the room, fabrics play a major role in how we rest at night. Many of us will opt for silk bedding, as it can help to keep us cool during the night, while others prefer luxuriously soft cotton.
Though personal preferences may vary, choosing materials you love will help to transform your space into an oasis of calm.
5 cosy bedding sets to buy now
Pure Cotton Sateen Amelie Exotic Digital Printed Bedding Set
marksandspencer.com
£49.50
We're in love with this gorgeous oriental print. The pure cotton fabric is smooth and soft against your skin.
Marks & Spencer
Ycata Leaf Print Cotton Duvet Cover
This gorgeous leafy print, 100 per cent cotton duvet cover, will help to bring calm to your bedroom space.
La Redoute
Pure Cotton Sateen Mae Floral Printed Bedding Set
marksandspencer.com
£69.00
This pretty floral bedding set is a must-have. It's constructed from soft, sustainably sourced cotton that's easy to wash and care for.
Marks & Spencer
Arcade Arch Duvet Cover Set
Made from 200 thread count cotton fabric to help keep you cool and comfortable throughout the night, this geometric print duvet cover offers style and function.
John Lewis & Partners
Floral Bouquet Duvet Cover Set
Catherine Lansfield very.co.uk
£26.00
This beautiful duvet cover is brought to life by a series of fresh blooms in black and white – the reverse features the same print set against a white backdrop,
Very
2. Find the right mattress
krblokhin Getty Images
As you begin to create a bedroom haven of your own, start from the mattress and work your way up. Of course, choosing a mattress is a key deciding factor when it comes to your bedroom. A good, well-made mattress is crucial in achieving good back health. If your mattress doesn't provide you with the right support for your body, it may be the wrong one for you.
'Since you should spend a third of your life in bed, it's important you find the right mattress and bed. We also want the bed to last for a lifetime, that is why you should try it out in store with our sleep consultants. We are all shaped differently, sleep in different positions, so it's important we have a model that fits us perfectly,' the bedroom experts at Hastens advise.
Many are put off by the hefty price tags that come with mattresses, but when you work out the hours you spend on it, the cost doesn't seem so bad after all...
3. Make sure the temperature is correct
House Beautiful/Mark Scott
While bedding and mattress choices will make a huge impact to your bedroom, a way to ensure you sleep soundly lies heavily on the temperature of the room.
'Many experts say that the ideal temperature for the bedroom is 16-18oC (60-65oF), although this is again a matter of personal preference,' sleep expert Dr. Neil Stanley tells us.
'However, it is not just the room temperature that is important for getting good sleep. The temperature in your direct sleeping environment, i.e. under the duvet, is equally important and should be close to a thermo-neutral temperature (i.e. approximately 29oC).
'During the night the body needs to lose heat and this is done mainly through the head and face, the only bits that usually stick out from under the duvet, and thus a cool bedroom facilitates this heat loss. However, if the room is too hot or you are too hot under the duvet it is more difficult for the body to lose heat and this will cause disturbed sleep.
'The same is also true if you are too cold as this means the body has to work hard to maintain its optimal temperature and again this can disturb sleep. Getting the correct temperature involves getting the right combination of air temperature, duvets and bed clothes adjusted to hopefully achieve the right result,' Dr. Neil Stanley explains.
4. Keep technology out of the bedroom
Kristen Prahl Getty Images
With emails, notifications and messages relentlessly pinging on our phones, it can be hard to truly switch off. But in order to make your bedroom a complete sanctuary — and to sleep well — try to leave technology out of your bedroom.
The bedroom experts at Hastens say: 'Keep the technology away from the bedroom — instead, choose colours and details that calm you down and why not add aroma for the bedroom that is good for sleep like lavender.'
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Many of us can turn to our phone or the television as a form of harmless relaxation before bed, but it actually won't help when it comes to fully relaxing. Our phone habits can affect the health of our brain and also the quality of our sleep, according to the experts.
Checking our phones before bed stimulates the mind, keeping us more awake and active. And with sleep holding the key to strength and energy for the following day, it's time we traded in our bad habits for longer, undisturbed sleep.
5. Make sure your bedroom has plenty of ventilation
Charlie Dean Getty Images
To avoid over-heating during the night, it's important your bedroom gets the ventilation it needs. Many of us simply circulate the air that already lingers in the home with fans, but experts suggest opening windows for 15 minutes each morning to truly cleanse the room.
'The bedroom should not be stuffy, fresh air is good for sleep. Opening the window lowers the levels of carbon dioxide in the air and that has been shown to improve the quality of sleep,' Neil continues.
As well as getting into a habit of opening the window in the morning to ventilate the room, you can also get your hands on a cooling fan or alternatively sleep with the door open. Even during the winter months, opening your window for a blast of fresh air will help you to sleep better the following night — and get rid of any bad odours, too.
6. Keep your bedroom space tidy
HB
Adopt a habit to clean up your space before you climb into bed. Not only will this mean you won't be waking up to piles of mess, but it could result in a better night's sleep too.
'A messy, cluttered bedroom can affect you more than you might think, especially when it comes to bedtime,' Lisa Artis from the Sleep Council tells us.
'Get rid of paperwork and piles of laundry – while you do sleep with your eyes closed, it is the last thing you look at before you catch some zzzs which may influence any anxious or worrying thoughts.'
Recent studies have even shown that sleeping in a clean room can mean you will also sleep better. Findings by the National Sleep Foundation found that those who made their beds each morning were 19 per cent more likely to report getting a good night's sleep on most days.
Some of the things to keep clear in your bedroom include...
- Clear your nightstand from things you don't need
- Ensure your floor is clear and clothes are stored away for the next day
- Put away dirty clothes from the day before
- Clear any surface clutter
- Wipe surfaces clean
7. Opt for essential oils
grafvision Getty Images
Another way to make your bedroom into a sanctuary for sleep is to get your hands on essential oils, sleep sprays or relaxing candles. Natural scents such as lavender have been scientifically proven to help you drop off quickly because of its aromatherapy ingredients, so it's worth giving a go if you have trouble sleeping.
'Some smells can affect your mood, making you more relaxed and calm. A few drops of essential oils such as lavender or geranium on your pillow, or even a night cream infused with your favourite smell can be a good relaxant,' Lisa advises.
5 essential oils and pillow sprays to help you sleep
Sleep Soothing Pillow Mist
thewhitecompany.com
£22.00
Why not treat yourself to this luxurious soothing pillow mist for undisturbed nights. It's at the top of our wish list...
The White Company
Tisserand Sleep Better Diffuser Oil 9ml
hollandandbarrett.com
£6.95
Pour a few drops of this oil into a diffuser to calm your room before bed.
Holland & Barrett
Dr Organic Lavender Sleep Therapy Pillow Spray 75ml
hollandandbarrett.com
£7.99
Spray this pillow mist onto your bed before your doze off and you'll find the lavender scent will help you to fall asleep quickly.
Holland & Barrett
Neom Scent to Sleep Essential Oil Blend, 10ml
Neom Organics London johnlewis.com
£16.00
Made with notes of English lavender, sweet basil and lavender, this oil blend is perfect for transforming the air in your room.
John Lewis & Partners
Tisserand Aromatherapy 3-Step Ritual to Sleep Better 3 x 10ml
Tisserand Aromatherapy feelunique.com
£13.45
Sleep better with these three easy steps.
Feel Unique
8. Paint your bedroom green or blue
FollowTheFlow Getty Images
'Blue is a cool and calming colour and can actually lower our blood pressure. As we associate the colour with water and the sky, it provides us with a sense of tranquillity, which in turn makes us feel relaxed and can help us to nod off faster and sleep more deeply,' Neil Robinson, Chief Sleep Officer at Sealy UK explains.
As well as blue, deep green is another relaxing hue that can help to spark relaxation. 'Green is associated with nature and helps us to connect with the natural world, creating a feeling of relaxation and calmness,' Neil continues.
'Dating back to the caveman era, the colour reassures us on a primitive level, as it indicates the presence of water. Because of this, having a faded or pastel green bedroom can subconsciously calm you after a stressful day and help you get some good quality rest.'
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
SIGN UP
5 beautiful pyjama sets to buy now
Check Print Cotton Pyjama Set
M&S Collection marksandspencer.com
£12.50
Get cosy at home in this must-have checked pyjama set.
Cotton-voile pyjama set
DESMOND AND DEMPSEY selfridges.com
£150.00
Brighten up nighttime with this cheerful pineapple set from Desmond and Dempsey.
Animal Print Pyjamas
This animal print long-sleeved set is perfect for wearing on cooler winter nights. We've got our eye on this one...
John Lewis & Partners Luna Stripe Cotton Pyjama Set
John Lewis & Partners johnlewis.com
£39.00
A classic striped pyjama set is a staple to have any every wardrobe. We love that it's light enough to wear in the warmer months, but will also keep you cosy come winter.
Sadie Herringbone Pyjamas
Jigsaw jigsaw-online.com
£27.00
This timeless pyjama set is the ultimate dream for lazy Sunday mornings.
Create A Relaxing Bedroom Sanctuary
Source: https://www.housebeautiful.com/uk/decorate/bedroom/a28889187/how-to-sleep-bedroom/
