Our bedrooms are supposed to be the safest, cosiest and calmest place in our homes. A place for sleep, relaxation and maybe fun too, yet somehow we’ve allowed the rest of our home to invade this space. Introducing a TV to the bedroom and using electronic devices with their blue light screens are certainly not making the perfect sleeping environment.

It doesn’t have to be this way! Here are a few essential tips and tools to help you make your bedroom the oasis of calm.

1. Remove electronic devices - even your TV

This seems an audacious task. We’ve become used to watching TV late on, browsing the internet on our tablets and reading on our electronic devices, but all of these create distraction and affect the way our brain prepares us for sleep. Just as advice suggests blue light is good for those suffering from Seasonal Affective Disorder, the reverse is true for affecting sleep. See this report from Harvard University in the US – Blue light has a dark side.

To help avoid the effects of blue light, try the following:

  • Stop using blue-light emitting devices two or three hours before you go to bed
  • Get as much natural light during the day as you can - this will help you to sleep better and top up your Vitamin D
  • Use blue-light filters on your glasses or screen if you have to work during the evening or night time

Better still - remove your devices and keep them downstairs. If you need a phone nearby then move this away from your bedside table. It’s going to be tough and maybe painful, but any withdrawal from an addiction is.

2. Telly Addict

Do you really need to watch that boxset all the way through? Consider only having the television on in the mornings or lazy Sundays. Not only will it help your brain to recognise that night time is for sleeping, but it could avoid the two-room split that many couples slip in to. Remember watching TV together and sharing experiences?

Your brain simply can’t slow down after watching hours of bright lights and becomes confused as it tries to process thousands of tiny bits of information. Have a night off at first, and then slowly decrease the use of the TV in the bedroom. Give yourself at least an hour to relax before heading for sleep.

3. Decor and Design

Soft furnishings

Your bedroom should resemble a sanctuary not a prison cell. As well as ensuring you have a good quality bed and mattress, make sure you have good curtains to keep light out. Curtains also help regulate the temperature, especially in winter. Get yourself good quality duvets that ‘breathe’. From traditional ‘down’ duvets through to hypoallergenic materials, getting the right weight and size is key - you don’t want to be fighting over a duvet that’s too small, but neither do you want to be swamped by an oversized cover. Make sure your sheets are comfortable and fit the bed properly. It may seem an extravagance but good quality bed-linen and duvets will last a long time.

Colours play an important part in your bedroom

You’d be surprised, but blue is one of the best colours for getting sleep. It can help lower your blood pressure and heart rate - think of calming skies and seas for instance.

National budget hotel chain Travelodge conducted a survey of sleepers and the results showed that shades of colour really do make a difference. From calming blue, warming yellow and even moonlight silver, each colour choice has an equal brain response. Moonlight for example can both feel luxurious but fool the brain into thinking it is night time.

4. Light the way to better sleep

Did you know there’s a light for every task in the bedroom? From a general purpose ceiling light through to wardrobe lights and even romantic lights. Choosing the right lights for each purpose is key to ensuring your bedroom is well lit but not floodlit.

Consider these lighting options:

  • Ceiling lights - bright enough to get dressed but not dazzling you when you get up
  • Reading lights - bright enough to avoid eye strain, but not too harsh that they wake you up!
  • Task lights for makeup - enough to give definition
  • Romantic lights - there’s a great range of LED lights available with colour changing options
  • Nightlights - these should be a reddish colour and not in direct eyesight - sufficient to see shapes in the bedroom

5. Organise and de-clutter

Unless you’re still pretending to be a teenager, clothes are meant for the wardrobe not the floor. Remove all clutter from the floor and surfaces. The only things you should have out on the bedside table are your bedside lamp, alarm clock and maybe a glass of water. Buy some baskets to put away other items that you can’t have in your wardrobe. Spend some time organising your wardrobe and drawers too. Make mornings and bedtimes as easy as possible by planning ahead and knowing where to find things easily and quickly. For great organisation tips it’s worth reading Marie Kondo’s books and applying her KonMari approach to organisation.

Gentle Steps

Try implementing these tips over a couple of weeks. By phasing out some of the distractions and focusing on your bedroom as a haven of relaxation, you will begin to see it as a place of rest and sleep rather than a second living space.

Are you sleeping comfortably?

As well as removing all electronic distractions from you bedroom, having the correct levels of support are equally as important. We all have our own individual sleeping positions. From being a side sleeper to flat on your back, your body needs sufficient levels of support. Tweak Slumber Mattresses provide couples with the option of individual comfort support layers, so each of you can sleep the way you need.