The most common cause of stress is work-related stress, with 79% saying they frequently experience it. One in 14 UK adults (7%) feels stressed every single day, and 74% of people feel so stressed they have been overwhelmed or unable to cope. These are staggering statistics.

Between deadlines, meetings, and that never-ending email chain, it’s easy to let stress from the office follow us home and disrupt a good night’s sleep. But here’s the thing: a good night’s sleep isn’t just about feeling rested; it’s about being your best self at work (and everywhere else in life!).

That’s where your bedroom comes in. Think of it as a secret weapon against workplace stress. By creating a bedroom sanctuary, you’re setting yourself up for success inside and outside the office. A bedroom should be a dedicated space for relaxation, serving as a sanctuary from the day’s stress. However, neglecting to optimise the bedroom environment, including appearance, ambience, and scent, can sabotage sleep, directly correlating to your best self the next day.

Read on for simple tips to turn your sleep haven into a stress-busting oasis.

9 Tips To Try When Creating a Bedroom Sanctuary

1. Declutter

A clutter-free environment can significantly enhance your ability to relax and fall asleep. Visual chaos can be a source of stress, making it harder to unwind.

Start by clearing up your bedroom to create a calm and relaxing environment. Remove unnecessary items from surfaces to reduce visual disturbances and create an impression of space.

To ensure cleanliness and order, consider arranging belongings in assigned storage spaces. By clearing out clutter, you can create a calm sanctuary where you can rest and recharge after a demanding day.

Pro-tip: Adopt a minimalist mindset by following the “one in, one out” rule. For every new item you bring into your bedroom, commit to removing or donating an existing item to prevent accumulation and maintain a clutter-free space.

2. Keep Your Room Dark and Cold

Creating a dark and cool environment can significantly improve your sleep quality. Darkness signals your body that it’s time to sleep, while a cooler temperature aids in lowering your core body temperature, which is essential for falling asleep.

Use blackout curtains or shades to create a dark and sleep-friendly environment. Avoid bright lights; even little quantities may impair sleep.

The recommended ambient temperature for sleeping is 15.6-19.4°C (60-67°F). The ultimate goal is not to feel chilly but to drop your core temperature. Your core temperature normally lowers in preparation for sleep. But if you help it along, you’ll be able to fall asleep faster and deeper.

3. Manage Noise

Managing noise levels in your sleep environment can greatly enhance your ability to achieve restful and uninterrupted sleep. Reducing noisy distractions helps your mind and body relax more effectively.

Use white noise generators or earplugs to reduce noisy distractions while you sleep. Numerous studies have demonstrated their effectiveness in boosting relaxation and elevating the quality of sleep, making them useful resources for attaining peaceful sleep.

The National Library of Medicine reports that uninterrupted sleep benefits health and quality of life. According to the World Health Organization, ambient noise disrupts sleep for about 25% of the population. Sleep disruption caused by high noise levels is especially common in urban environments.

Pro-tip: Consider using a white noise app or a dedicated machine to mask disruptive sounds and promote uninterrupted sleep.

4. Enhance Comfort with Textures

Creating a cosy and inviting environment with different textures can significantly enhance your sleep experience. A comfortable, tactile setting promotes relaxation and helps improve sleep quality.

Adding soft cushions, warm blankets, and plush carpets will make your regular bedroom a haven of comfort. Try experimenting with various textures to create a cosy, tactile environment that encourages rest and enhances the quality of your sleep.

By arranging these components, you can create a comfortable haven in your bedroom where you can recharge after a demanding day and create a tranquil atmosphere for sound sleep.

Pro tip: Choose natural, breathable fabrics like organic cotton or bamboo for your bedding to regulate temperature and enhance comfort during sleep.

5. Create a Technology-Free Zone

Establishing your bedroom as a technology-free zone can greatly improve your sleep quality.

Make your bedroom a technology-free zone by preventing the use of electronics such as TVs, iPads, and cell phones while asleep.

Minimising distractions and turning off electronics before bed help improve sleep hygiene and promote calmness. Establishing a technology-free area lets you completely de-stress and prepare your body and mind for a good night’s sleep.

Pro tip: Your bedroom should be used for sleeping only. Avoid other activities such as work and scrolling on your phone because when you enter your bedroom, you signal to your brain that this environment is for rest and relaxation.

6. Use Diffusers & Essential Oils

Incorporate the benefits of essential oils like neroli or lavender into your nightly ritual using a diffuser to help relax your body and mind before bed.

Use a diffuser to include the benefits of essential oils in your nightly ritual. Before bed, use calming aromas like neroli or lavender to help relax your body and mind.

Avoid air fresheners that contain chemicals that could irritate you. Adding these organic scents, you can create a comfortable atmosphere in your bedroom that is ideal for a restful night’s sleep.

Pro-tip: Experiment with essential oil blends to find the best combination for you, such as lavender, cedarwood, or chamomile.

7. Biohack Your Mattress

Invest in high-quality bedding made of breathable materials like linen or cotton for a restful night’s sleep. Prioritise getting a supportive mattress and pillows that fit your unique sleeping style.

These investments provide the highest comfort level and appropriate spinal alignment, promoting a sound night’s sleep for general well-being.

According to Lifewire, a smart bed uses sensors and technologies to gather data about your sleep patterns, enabling self-adjustment and improved sleep. Some devices also report sleep information to your smartphone, providing tips for better sleep. Some smart beds offer a more enjoyable experience, such as built-in TVs, alarms, temperature-adjusting bedsheets, or network connectivity for seamless integration with home automation devices.

Pro-tip #1: Consider integrating technologies like Eight Sleep mattresses, which allow temperature adjustment for optimal sleep conditions.

Pro-tip #2: Consider sleeping in separate rooms with your partner. Although unconventional, it makes sense. Experts claim separate bedrooms may contribute to long-lasting marriages. There’s nothing wrong with breaking conventions.

8. Choose Soothing Colours

Select calming colours such as soft blues, greens, or neutral tones for your bedroom walls and decor. These gentle hues evoke a feeling of tranquillity, setting the stage and mood for a peaceful night’s rest.

By surrounding yourself with soothing colours, you create a serene environment that encourages relaxation and prepares your mind for rest.

Pro tip: Incorporate elements of nature into your bedroom decor, such as potted plants or nature-inspired artwork, to promote a sense of calm and tranquillity.

When Should You Seek Professional Help?

If you’ve tried these remedies but still have trouble falling asleep, it’s wise to get to the root cause. You might have underlying health issues, such as insomnia or sleep apnea, or aspects of your life, such as stress and anxiety, which may need to be looked into more deeply and discussed with a practitioner.

Receiving a diagnosis and treatment is essential. Consult with a licensed dentist who specialises in sleep medicine. The dentist will evaluate your risk and recommend testing with a sleep doctor. If necessary, the doctor can prescribe a customised mouthpiece for improved sleep.

However, if you feel like something’s bothering your mind, you can also seek help from one of our coaches at Nilaya to find more solutions or schedule a session with a Nilaya coach. Don’t let sleep issues go untreated; get assistance to ensure a good night’s sleep.

Benefits & Importance Of Having A Bedroom Sanctuary

• Enhances cognitive function, aiding in better focus and attention span.
• Allows the skin to repair and regenerate, improving complexion and overall skin health.
• Boosts immune function, enhancing the body’s ability to fight off infections and illnesses.
• Supports healthy metabolism and regulates appetite hormones, assisting in weight management.
• Promotes emotional resilience and positive mental health, which contributes to overall happiness.
• Reduces the risk of cardiovascular issues like heart disease and hypertension, promoting a healthy heart.
• It creates a calming bedroom sanctuary, which reduces stress and provides a sense of calm crucial for mental and emotional well-being.

The Take Away

These easy yet effective methods will help you transform your average bedroom into a calm sanctuary. From decluttering and choosing soothing colours to investing in quality bedding and controlling light and noise, each step contributes to creating an environment conducive to restful sleep.

Enhancing comfort with textures, creating a technology-free zone, and upgrading sleepwear further elevate the sleep experience.

For those still struggling with sleep issues, seeking professional help from experts like your doctor and/or Nilaya Thrive Network of coaches and experts is essential for tailored solutions.

Don’t let sleep problems go untreated—prioritise your well-being and ensure a good night’s sleep for a happier and healthier life.

FAQs

1. How can I make my bedroom more relaxing?

You can make your bedroom more relaxing by decluttering, choosing calming colours, investing in quality bedding, controlling light and noise, enhancing comfort with textures, and creating a technology-free zone.

2. What colours promote sleep?

The colours that promote sleep are soft blues, greens, and neutral tones. They are ideal for promoting relaxation and preparing the mind for sleep.

3. How important is bedding for sleep quality?

Quality bedding made from breathable materials like cotton or linen is important for sleep quality because it regulates body temperature for better airflow and prevents overheating.

Supportive mattresses and pillows ensure proper spinal alignment, alleviating pressure points and promoting comfort. Together, they create a conducive environment for quality sleep, which is vital for overall well-being.

4. Should I keep electronics out of the bedroom?

Yes, keeping electronic devices out of the bedroom helps minimise distractions and promotes better sleep hygiene by creating a technology-free zone.

References:

1. Most common types of stress experienced in the United Kingdom (UK) in 2020*: https://championhealth.co.uk/insights/stress-statistics/
2. Workplace stress statistics in the UK: https://www.ciphr.com/infographics/workplace-stress-statistics
3. Mental Health Foundation Report: https://www.mentalhealth.org.uk/explore-mental-health/statistics/stress-statistics
4. https://www.merriam-webster.com/dictionary/cotton
5. How to Tell If Your Spine Is Misaligned, and What to Do About It: https://www.healthline.com/health/spine-alignment
6. What Is a Smart Bed? https://www.lifewire.com/smart-bed-4161313
7. Sleep Apnea: https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631
8. How Temperature Can Mess With Your Sleep (Or Improve It!): https://www.nytimes.com/wirecutter/blog/how-temperature-can-affect-your-sleep/
9. The effects of white noise on sleep and duration in individuals living in a high-noise environment: https://pubmed.ncbi.nlm.nih.gov/34049045/

Sleeping In Separate Bedrooms Is Not A Relationship Death Sentence: https://www.thezoereport.com/wellness/couples-sleeping-in-separate-bedrooms