16 September
|
4 mins
Transform Your Bedroom into a Sanctuary for Restful Sleep
We’re all aware of the importance of getting a good night’s sleep, however for many it isn’t as simple as just getting into bed and nodding off. Sleep is just as necessary for our health and wellbeing as oxygen and water, but modern life can sometimes make it near impossible for most of us to achieve a full night of quality beauty sleep. Whether it’s worrying about the cost-of-living, a new season of your favourite Netflix series, or stressing about work, you’re not alone. According to The Sleep Charity, 40% of people in the UK suffer with sleep issues and don’t get the recommended eight hours of blissful shut-eye every night.
Here are some useful tips from Arighi Bianchi on creating a sumptuous sleep sanctuary to promote overall wellness as well as the quality of your ZZZs…
Invest in the right mattress: A good mattress is key for maintaining both physical and mental wellbeing. And with so much technology around the latest advancements in mattresses, they now offer not only comfort and proper support but are also designed to significantly improve alignment, circulation, and sleep quality – all benefits that can positively impact our daily lives. Our Hypnos mattresses, for example, are crafted with natural, sustainable, and breathable materials that actively help regulate body temperature while controlling dust and moisture. The comfort springs provide full-body support, adjusting to your movements throughout the night and substantially improving the quality of your all-important sleep.
Choose quality bedding: Add clean crisp bed linens in a high thread count for a luxury hotel feel. Natural fibres like cotton and linen are breathable and soft against the skin, while a cooling duvet will help optimise the body’s temperature for a restorative night’s sleep. Take your sleep seriously and choose pillows that provide personalised support and contour to the shape of your neck and head for proper spinal alignment.
Turn the thermostat down: Did you know that the optimal bedroom temperature range for a restful and rejuvenating night’s sleep is between 15˚ and 19˚ ? A bedroom ‘cave’ that’s cool, dark, and quiet will positively impact the quality of your sleep, making it not only easier to drop off but also to stay asleep. A room that’s too warm (over 24˚ ) can cause restlessness, while one that’s too cold (below 13˚ ) can increase your blood pressure and make it difficult to wind down and fall asleep.
Clear the clutter to quieten your mind: Less is definitely more when it comes to creating a bedroom sanctuary with wellbeing in mind - it’s so much easier to fully relax in a clutter-free space. Minimalist style where everything has a place is key for promoting serenity, so invest in some stylish storage solutions and start by clearing the clutter.
Channel tranquil vibes with calming colours: Different colours are known to have distinct associations that impact human mood. Nature-inspired shades like olive and sage green, rich browns, soft blues, and warm earthy neutrals like truffle and clay are all well known for evoking a sense of serenity, making them perfect for the boudoir. You can always add a pop of colour with a rug and other accessories if you like a touch of the brights.
Optimise lighting: The right lighting is a key factor in the bedroom, especially in the winter months when natural light is in increasingly short supply. Avoid relying on a single bright ceiling fixture which can create a harsh and flat effect, and instead layer your light sources to significantly boost warmth and cosiness. The secret is to integrate ambient, decorative, and task lighting and however many lights you think you need, add in more. Think strategically placed bedside lights, wall lights, and lamps to create a welcoming ambience, as well as task lighting for reading, dressing, and applying make-up. Fairy lights and candles are a great way to add atmosphere, while a crystal light fitting like the one below will lend extra shimmer resulting in a warm glow throughout the space.
Indulge Your Olfactory Senses: Clever use of home fragrance – think scented candles and diffusers - is known to calm the senses and de-stress us. Essential oils have the power to tap into the human nervous system through our sense of smell, transforming a bedroom’s ambience into a peaceful and relaxing space - Jasmine and Lavender are both renowned for their sleep enhancing properties.
Banish blue light: light-emitting electronic devices disrupt the production of melatonin, the hormone that regulates sleep, by tricking our brains into thinking it’s still daytime. Aim to limit digital distractions at least an hour before it’s time to drift off to minimise interference with your circadian rhythm. Opting for warm, low-level lighting in the evening signals to your brain that it’s time to wind down and switch off.
Choose quality bedding: Add clean crisp bed linens in a high thread count for a luxury hotel feel. Natural fibres like cotton and linen are breathable and soft against the skin, while a cooling duvet will help optimise the body’s temperature for a restorative night’s sleep. Take your sleep seriously and choose pillows that provide personalised support and contour to the shape of your neck and head for proper spinal alignment.
Turn the thermostat down: Did you know that the optimal bedroom temperature range for a restful and rejuvenating night’s sleep is between 15˚ and 19˚ ? A bedroom ‘cave’ that’s cool, dark, and quiet will positively impact the quality of your sleep, making it not only easier to drop off but also to stay asleep. A room that’s too warm (over 24˚ ) can cause restlessness, while one that’s too cold (below 13˚ ) can increase your blood pressure and make it difficult to wind down and fall asleep.
Clear the clutter to quieten your mind: Less is definitely more when it comes to creating a bedroom sanctuary with wellbeing in mind - it’s so much easier to fully relax in a clutter-free space. Minimalist style where everything has a place is key for promoting serenity, so invest in some stylish storage solutions and start by clearing the clutter.
Channel tranquil vibes with calming colours: Different colours are known to have distinct associations that impact human mood. Nature-inspired shades like olive and sage green, rich browns, soft blues, and warm earthy neutrals like truffle and clay are all well known for evoking a sense of serenity, making them perfect for the boudoir. You can always add a pop of colour with a rug and other accessories if you like a touch of the brights.
Optimise lighting: The right lighting is a key factor in the bedroom, especially in the winter months when natural light is in increasingly short supply. Avoid relying on a single bright ceiling fixture which can create a harsh and flat effect, and instead layer your light sources to significantly boost warmth and cosiness. The secret is to integrate ambient, decorative, and task lighting and however many lights you think you need, add in more. Think strategically placed bedside lights, wall lights, and lamps to create a welcoming ambience, as well as task lighting for reading, dressing, and applying make-up. Fairy lights and candles are a great way to add atmosphere, while a crystal light fitting like the one below will lend extra shimmer resulting in a warm glow throughout the space.
Indulge Your Olfactory Senses: Clever use of home fragrance – think scented candles and diffusers - is known to calm the senses and de-stress us. Essential oils have the power to tap into the human nervous system through our sense of smell, transforming a bedroom’s ambience into a peaceful and relaxing space - Jasmine and Lavender are both renowned for their sleep enhancing properties.
Banish blue light: light-emitting electronic devices disrupt the production of melatonin, the hormone that regulates sleep, by tricking our brains into thinking it’s still daytime. Aim to limit digital distractions at least an hour before it’s time to drift off to minimise interference with your circadian rhythm. Opting for warm, low-level lighting in the evening signals to your brain that it’s time to wind down and switch off.
- As well as creating a mental health boosting boudoir, our team at Arighi Bianchi advise giving your sleep routine a major makeover for optimum rest and wellbeing:
- Get tucked up at the right time. Figure out when you want to wake up and work back from there. You should be aiming for around eight hours a night for a properly restorative sleep that will boost your circadian rhythm.
- Getting up at around the same time every day – and that includes weekends - helps to reinforce your body’s sleep / wake cycle.
- If you don’t fall asleep within 20 minutes or so, get up and do something relaxing instead of getting frustrated, which can be counter productive. Go back to bed when you feel ready for sleep but try to keep to your scheduled wake-up time.
- Think about your activities before bed! High-impact exercise, scrolling on social media, and watching TV are mentally stimulating and can keep you awake for longer, as well as reducing sleep quality. Therapeutic activities like restorative yoga, breathing exercises, meditation, or reading - signal the brain that it’s time to wind down and power off.
- Going to bed feeling hungry or too full can also affect the quality of your sleep. Alcohol and caffeine are stimulants that can take hours to wear off – alcohol may make you feel sleepy at first but can disrupt sleep later on in the night.
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