What should be a bedroom for a comfortable stay

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you have trouble sleeping, add blue and green colors to the interior and place a pot of lavender on the windowsill.

Color scheme

When choosing a color scheme for a bedroom, one should take into account not only personal preferences, but also the influence of shades on sleep.

Your bedroom decor can undoubtedly affect the quality and length of your night's sleep. Therefore, it is worthwhile to take a responsible approach to the choice of color scheme.

Susie Chiazzari Color Therapy and Integrated Interior Design Consultant

A UK hotel chain conducted a study on the effect of bedroom color on sleep duration and quality, in which 2,000 volunteers participated. And that's what came of it.

Blue (light blue)

The most comfortable and longest sleep was noted in those who lived in a room with predominantly blue tones: on average, they slept for 7 hours and 52 minutes. Another interesting observation from the same study: 58% of Britons, whose bedroom was made in blue, woke up feeling happy.

Blue is the calmest shade of blue, and it is worth paying attention to when planning a bedroom interior.

The study says blue is associated with calmness and even helps lower blood pressure and heart rate, which are essential for good night-time sleep.

Yellow

The bedroom with a predominant yellow color ranked second in terms of sleep duration in it: people slept for an average of 7 hours and 40 minutes. The yellow color creates a warm and cozy atmosphere that helps you fall asleep faster.

Green

The green bedroom took an honorable third place. Participants in the same study slept an average of 7 hours and 36 minutes in a room with a predominantly green color. They also noted that they woke up with a positive attitude.

Natural shades of green are associated with nature. Perhaps this is why they are soothing and promote good relaxation.

Silver

In a bedroom decorated in silver tones, people slept an average of 7 hours and 33 minutes per night. The researchers hypothesized that the metallic silver color creates reflections similar to moonlight, which seem to warn that night has come - sleep time.

Orange

Seven hours and 28 minutes is the average sleep time in a room with an orange interior. The researchers write that this color calms, relaxes muscles, and even aids digestion after a hearty meal.

Lilac (purple)

Study participants slept an average of 5 hours and 56 minutes per night in a room with a purple interior - almost 2 hours less than guests in blue rooms. Possible reasons include the property of lilac color to stimulate mental activity, which slows down the relaxation process.

Brown and gray

In the brown room, people slept on average 6 hours and 5 minutes, in the gray room - 6 hours and 12 minutes. These colors are pretty dull and depressing, the researchers explain. In addition, in a room with a brown or gray interior, the person feels emotionally isolated, which leads to restless sleep.

Blue, green, yellow, silver and orange are colors to look out for when choosing a bedroom interior. But lilac, brown and gray are best avoided.

Noise level

The bedroom should be soundproofed enough so that nothing will disturb your sleep. WHO has found a link between exceeding the permissible level of noise and the occurrence of cardiovascular disease, cognitive impairment, tinnitus and irritation.

A noise level of 35 dB (muffled conversation) can wake the sleeper. From the engine noise of a motorcycle passing under your windows - about 90 dB - the probability of waking up increases significantly.

If you add the sound of the turned on TV to the external noise, then you can forget about healthy sleep.

How to reduce the noise level

Eliminate noise sources in the bedroom

First of all, from everything that can interfere with you while sleeping in your bedroom: turn off the TV or pause the series that you watched on your laptop, put the phone in silent mode. If your companion snores, then keep earplugs on the bedside table - faithful helpers for those who wake up from any rustle.

Protect your bedroom from outside noise

If the noise comes from the street, install double-glazed windows with increased sound insulation.

If the noise is generated by residents from neighboring apartments, you should think about additional sound insulation inside the room: for walls, floor or ceiling. The construction team will determine the type of noise and help you choose the right material for the area that is letting in too many sounds.

Lighting

Melatonin, one of the hormones responsible for human biorhythms, is often referred to as the sleep hormone. It is produced in the pineal gland at nightfall: the concentration of the hormone increases when natural or artificial light diminishes. Excessive lighting decreases melatonin production, which can lead to sleep problems.

Research shows that sleeping with light (not even very bright light) can cause depression symptoms in older people.

Keeping your bedroom dark will not only help you fall asleep faster, but it will also help maintain your mental health. Hang up blackout curtains, if the lantern under your window prevents you from falling asleep, turn off the light in the room and unlearn the habit of falling asleep under a movie or TV series.

Comfortable temperature for sleeping

The correct temperature is just as important to the quality of sleep as the level of light. The bedroom should be kept at a temperature of 16-24 ºC and ventilated regularly. In some studies, the maximum value for a comfortable temperature for sleeping is reduced to 19.5 ºC, but sleeping at temperatures below 16 ºC or above 24 ºC is not recommended.

Bed

The most important place in your bedroom. Even if you meet all the necessary conditions for a comfortable sleep, but neglect the quality of the bed, you will hardly get enough sleep.

Mattress

You won't be able to sleep on an uncomfortable mattress. Here are the main points to look out for:

• Choose a mattress based on your individual needs. If you have back problems, see a podiatrist first.
• Before buying a new mattress, be sure to test it: take your usual sleeping position and lie down for at least a few minutes.
• The average life of a mattress is 10 years, monitor its condition and, if necessary, replace it with a new one.

How to choose the best mattress →

Cushions

A good pillow should be comfortable, support your shoulders, and fit the mattress.

How to choose a pillow

As with choosing a mattress, be guided primarily by your individual needs.

1. Decide on the filler

• When choosing natural down and feathers, keep in mind that this pillow will be very soft. In addition, some people are allergic to natural ingredients - before buying, make sure that you are not in danger.
• Pillows filled with wool are hypoallergenic, resistant to mildew and field ticks. They help regulate temperature during sleep, keeping you warm in winter and cool in summer. Wool pillows are durable and hard. If you prefer softer pillows, choose one that contains alpaca wool rather than cashmere.
• Cotton filler is also hypoallergenic.
• Latex pillows are moderately stiff, they keep their shape and help to quickly find a comfortable position for the head and neck.
• The memory foam pillows adjust to your position and the weight is distributed evenly over the entire contact area.

2. Pay attention to weight

Down, feather and wool pillows will be much lighter than latex or memory foam pillows. This is a matter of personal preference and convenience: if, for example, in a dream, you often move the pillow in different directions, put your hand under it and adjust it higher and lower, it is better to stay on a light pillow.

3. Find a size that is comfortable for you

There is no one size fits all pillow, choose the one that is most comfortable for you. However, it is important that the size allows you to support not only the head, but also the neck and shoulders in a comfortable position during sleep.

4. Consider the position in which you usually sleep

If you sleep on your side, look for firm pillows that are thick enough.

If you sleep on your stomach, choose a soft pillow. You can also use a pelvic support roller to help prevent back pain.

If you sleep on your back, consider a flat and moderately soft pillow that will provide support for your neck.

5. Don't forget the mattress

It is better to choose a soft pillow for a hard mattress, and a hard pillow for a soft mattress.

How to choose a pillow that is comfortable to sleep on →

How to know when it's time to change your pillow

It is recommended to change the pillow every 18 months. Pillows with memory foam technology and natural fillings can last you longer - up to three years.

Pillows collect dead skin cells, mold, mildew, dust mites and their faeces.

Therefore, untimely replacement of an old pillow with a new one can provoke allergies and make breathing difficult during sleep.

A simple way to test the suitability of a pillow is to fold it in half: if it does not return to its original position, then its service life has come to an end.

Inspect your pillow periodically:

• Are there sweat stains? Do you smell bad? If you answered “yes” to these questions, then it's time to clean the pillow. Before cleaning, pay attention to the manufacturer's label: how the pillow can be washed and how it should be dried.
• Is there any noticeable wear and tear, are there holes in the fabric? If cleaning does not help, and there are scuffs and holes on the fabric, then the pillow will have to be replaced with a new one.

Linens

Choose natural materials

Try to use linens made from natural materials that provide good ventilation. For example, cotton or linen.

Find the right size

Choose linen strictly according to the size of the mattress, pillows and blankets. Overly tight pillowcases squeeze and deform the pillow so that even the most comfortable option will become a source of your torment. In an oversized duvet cover, the duvet will either collapse or move from one corner of the duvet cover to another. A small sheet (with or without elastic) will slide and you will sleep on the mattress. Too large a sheet, of course, you put on the mattress, but it will gather in folds, which are not comfortable to sleep on.

Wash a new set of laundry

Send a new set of laundry to wash before using it. Firstly, in the factory, the linen could be chemically treated. Secondly, after washing, the new set will become much softer - you will feel it with your body.

Make your bed weekly with a fresh set of linen

During sleep, we sweat, and when we see a sweet dream, we can even salivate. Any secretions from our body, dead skin particles and dust mites, along with them, collect on the bedding, and then fall on the pillows, blanket and mattress.

Renew your bedding every 18 months

Over time, the laundry becomes thinner, and dirt penetrates deep into the fibers. Like any item, bed linen has a period of use, after which it must be replaced with a new one.

Plants

If you want to decorate your bedroom with a plant, choose one that will not only delight your eyes, but also promote good sleep.

• Aloe vera- An unassuming plant that can help cope with insomnia.
• Lavender- possesses calming properties, promotes rapid immersion in sleep, as well as easy awakening.
• Jasmine- improves sleep quality and helps reduce anxiety levels.
• Sansevieria is one of the few plants that produces oxygen and absorbs carbon dioxide at night.
• Ivy is an excellent air purifier that does not require excessive maintenance.

Aloe vera

Lavender

Jasmine

Sansevieria

Ivy

Remember the purpose of the bedroom: it is a place for sleep and love. Keep your bed clean and tidy, and avoid gadgets and food. Quality sleep directly affects our health, do not neglect it. Follow simple rules, and positive changes in well-being and mood will not be long in coming.