Transform your bedroom into a sanctuary so you can stop counting sheep and start sleeping well.

We spend a third of our lives sleeping, so the importance of catching quality z’s can’t be overstated. There are several factors that influence our sleep quality, says Cloé Blanchette-Carrière, a PhD candidate in clinical psychology at the University of Montreal and the Center for Advanced Research in Sleep Medicine. Genetics, predispositions, age, hormones, chronotype (whether you’re an early bird or night owl), lighting, diet, temperature and routine can all effect our slumber. While some of these are out of our control, we can set ourselves up for sweet shuteye by creating an environment conducive to quality rest.

1. Opt for relaxing hues

Bracing Blue SW 6242, Basil SW 6194; sherwin-william.com / Sherwood Green HC-118, Bird's Egg 2051-60, Gray Mist OC-30; benjaminmoore.ca / Behr Greige PPU24-11, homedepot.ca

Paint your walls in soothing shades to promote a peaceful environment, says interior designer Annie Vertefeuille. Think neutral tones and shades of blue and green.

 

2. Play with lighting

Subdued lighting aids in establishing a warm, relaxing and cozy atmosphere, says Vertefeuille. Ambient lamps that provide soft diffused light can help illu­minate a room during your bedtime routine without being stark. When it’s time to doze off, blackout curtains prevent light from creeping in and disrupting melatonin production, meaning you can get to dream-land faster and stay there longer. However, when the alarm goes off, it’s time to let light in, says Blanchette­-Carrière. Throwing back the curtains promotes wakefulness, making it easier to jumpstart your day.

As for blue light, it’s no surprise that your best bet for getting quality rest is putting screens away at least one hour before going to bed, says Blanchette-Carrière. Light from our phones and TVs disrupts circadian rhythms, essentially tricking the brain into thinking it’s still daytime.

If you're prone to waking up in the middle of the night to use the washroom or get a drink of water, consider outfitting your bedroom or bathroom with a red night light. Red light doesn’t have the same stimulating effect as blue light, says Blanchette­-Carrière, so flicking it on to navigate to the bathroom during the night is much less likely to interfere with your sleep.

3. Separate your workspace

While it's not ideal for sleep, the bedroom and workspace can often be found in the same room. If you're unable to move your desk to another area of your home, there are ways to keep the sleep disturbances to a minimum. Choosing a desk with storage rather than a table allows you to tuck away your work at the end of the day, says Vertefeuille, while decluttering your space and keeping work-related stress and reminders out of sight is also helpful. Minimizing equipment (like choosing a laptop instead of a large desktop computer) can create less distraction, she says. Forming a partition with a curtain, divider or even a rug can separate your bedroom area from your workspace, making it easier to associate it with sleep, says Blanchette-Carrière. 

4. Create a cocoon 

Soft, comfortable, quality fabrics can be used to make your bedroom the cozy cocoon of your dreams. This goes for bedding, curtains and rugs, says Vertefeuille. When it comes to sheets and blankets, choosing breathable fabrics can help keep you from overheating, and opting for multiple lighter layers rather than one thick cover makes it easy to add or remove one during the night to keep you comfortable, says Blanchette-Carrière. 

Recommended

Best Mattress Canada 2024

By: Canadian Living

The best mattresses in Canada for all sleep styles, bodies, and budgets. 
 

Read More

Recommended

Are Your Beauty & Wellness Supplements Actually Working?

By: Canadian Living

Whether you’re looking for more radiant skin, stronger nails or silkier hair, there’s a supplement on the market that promises to deliver just that. But do these products actually live up to their claims? We chatted with the pros to get the lowdown on beauty supplements. 

Read More