Interiors: How to set up your bedroom for a good night’s sleep

By Anne Tuohy • 6 years ago

May
2019

How precious is a good night's sleep to you? Anne Tuohy shares five steps to creating a calm and tranquil space:

I recently changed the colour scheme in my bedroom to soft tones of grey.

I painted the walls a lovely colour called Innox, from the Little Greene Paint Company, and I added curtains in pretty much the same colour.

All of a sudden, I noticed that I was sleeping much better, and waking up really refreshed, with no neck stiffness like I always had before.

This got me thinking about why this was happening. In case it can help any of you sleep better, here is what I found.

1. Pick the correct mattress

We are spoiled for choice when it comes to picking the right mattress. Whether you like soft or firm, memory foam, pocket sprung, orthopaedic, semi orthopaedic, or one of the smart mattresses that can control the temperature in your bed, you decide what suits you best.

Generally speaking, you get what you pay for when buying a mattress, so I would advise you to choose the very best one that you can afford. You must also lie on the bed, and twist and turn on it before you buy.

I always go for the biggest size that you can fit in your room.

Dress it with bedding that is soft to the touch, and feels comfortable to sleep in. I prefer white cotton sheets, with a high thread count. Neutral bedding is more conducive to a restful night’s sleep than multi coloured, patterned and brightly coloured bedding.

2. Keep out the light

It might seem obvious, but using the right blackout material in your blinds and curtains goes a long way towards prolonging a good night’s sleep.

Also make sure that your curtains are wide enough to stop light trickling in at the sides of the windows. The perfect combination is a blackout roller blind, plus a blackout curtain.

I cannot stress the importance of using blackout blinds in children’s bedrooms. You both need all the sleep that you can get.

Be mindful too of light coming in to the room internally, from a computer screen or from your landing.

3. Pick the right pillow

There are so many styles of pillow on the market that choosing the right one can be difficult enough. Be guided by comfort and support, and how you like to sleep. you can have soft, firm, fluffy, feather, anti-allergenic, memory foam, whatever is most comfortable for you.

I am a side sleeper, and recently I was gifted a Reflex Pillow to try out. This is not an ad, and I have not been paid to try it, this is my genuine personal observation.

I had heard a lot of good things about it, and have to say that it was a bit of a game changer for me. I used to sleep on a comfortable memory foam pillow, but every morning I would wake up with a stiff neck. I can honestly say that this pain and tension is completely gone, and I’m definitely sleeping much better too. I don’t snore, but apparently, this pillow also helps eliminate snoring!

It took me a little while to get used to it, but it now travels with me everywhere I go!

4. Your bedroom is for relaxation and romance

Your bedroom should only be used for relaxation and romance. That means no television, no laptop, no social media!

Aim for a serene uncluttered space with crisp cotton bed linen, fresh flowers, a scented candle and a good book.

Anne Tuohy

5. Clear the clutter.

I know that this has become my mantra, but clearing all the clutter out of your bedroom clears your mind, and helps you to relax completely.

Also, use soft calm colours on your walls and soft furnishings. You can always add some vibrant colour splashes in your artwork and accessories if you don’t want a completely neutral room.