9 tips for a better sleep through design
Why your bedroom design is critical to getting a good nights rest
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“Sleep deprived is the new sitting which is the new smoking”
As an architect and designer I often get asked ‘what is your favorite room to design?” and I often find myself answering “the bedroom”. Why? Because I believe it is the most important room when it comes to our health.
As a wellness architect, it is my mission to help people reach their health and wellness goals through holistic design – and to me you cannot gain health without a deep and restorative night’s sleep - it is the foundation to any healthy and vibrant mind, body and soul.
So where do you start if you want to be among the new movement of people proclaiming proudly that they need a decent – were talking 7-9 hours people – nights rest? I like to incorporate elements of Feng Shui mixed with holistic design principles to create a sleep sanctuary.
No. 1
Switch off and remove all electronics.
Number #1 is the TV. Please get it out. I have clients who BEG to keep it so I suggest an experiment, try removing it for 2 weeks and see if you have a deeper and more restful sleep.
Electronics emit an electromagnetic field that affects your sleep so try to remove as many gadgets as possible – this includes the phone [they emit radio frequencies (RF) signals which interfere with the body’s immune system]. The light from our devices disrupts our bodies circadian rhythm by delaying the production of melatonin which is the hormone we need to create restful sleep. Without melatonin our body cannot differentiate between night and day and results in a light, restless sleep.
If you MUST have your phone in the room with you, try to “power down” from it 30min before entering the bedroom [check email, social etc.] then put into airplane mode and use it solely as an alarm clock, placing it on the other side of the room is also a bonus here. Best result is to use a battery powered clock near the bed or if you cannot bear to go old school, try a clock that is specifically designed to wake us gently like this.
No. 2
Clear out clutter
Clutter jams up good energy and leads to procrastination and your bedroom is no exceptions. Your bedroom is for one thing sleeping. Simple [well mayyyybe two things]. This ties into the first rule, but keep everything pertaining to work and non-sleep related activities out. If you keep old clothing, shoes, accessories or anything relating to work like stacks of papers and binders full of old notes from school you need to address this.
First place to start is…don’t be overwhelmed, the best thing to do is to work at this slowly. Start by asking yourself, do you really need the old papers (like really!?)? Can they be scanned and kept digitally? Papers stored under the bed create an energy block (really anything under the bed does) so first place is to get them out, sort, scan if needed, shred and then recycle.
As for old clothing, ask yourself when was the last time you wore that piece and if you’re holding onto it for practical or psychological reasons. There are so many people in need so think about who you might be helping if you donated your old stuff rather then left it in the closet collecting dust. I personally love the feeling of donating clothing, as do it as more a selfish release than an altruistic gesture.
No. 3
Invest in a good mattress
I have met people that will spend thousands of dollars on gadgets or a hotel room yet not invest in their own mattress that they sleep on almost every night of the year! A mattress that is supportive as well as right for your body is critical for rest and restoration. It’s an obvious statement but the better you sleep at night the better your health and mood during the day.
No. 4
No metal bed frame
Metal frames and box springs pick up on electromagnetic waves from technology and affect sleep cycles. Instead, choose a wooden bed frame.
No. 5
Air flow & temperature
As I live in a small NYC apartment, natural cross ventilation [ideal] is not something that is accessible for me. I get around this by incorporating fans for air and energy movement. Stagnant air is well…stagnant. The quality of the air in the bedroom needs to be fresh and clean, not stale and full of pollutants.
Air out your bedroom by opening the windows and doors and creating a sense of movement to dislodge the stuck energy and helping to freshen the room. If you do not have the option to open the windows use a good quality air-purifier to keep the air fresh and full of oxygen.
Plants are another item I like to add although in feng shui they are not great in the bedroom – unless the room is large and they can be places away from the bed, but I like the air quality improvement and the texture they add to my space so I go with it.
I also like to keep the temperature cool during sleep to ensure a deep sleep. I find when it is too hot I toss and turn and sweat like a beast [attractive right!?] so I err on the side of cool to cold and find I sleep much more soundly.
No. 6
Routine Routine Routine [mmmm poutine]
It is important to have a nightly ritual so that we signal to our bodies that it is time to wind down. Turn off your TV and electronics, take a warm bath or sip on a chamomile tea while reading a book, stretch or foam roll…anything that slows you down and signals rest is coming. You would never take a baby from playtime to bed without a ritual so don’t expect yourself to be any different.
Also, know yourself and your sleep needs. If you know you need 8.25 hours to feel your best make sure you are going to bed at the correct time for your needs. Your next day starts the night before.
No. 7
Neutrality is best.
Bright colors and harsh tones are not great for a calming and peaceful room. Bedrooms should be kept soft with calming, yin colors like white and cool-color family shades. Always ensure that your paints are zero VOC paint – Benjamin Moore offer a good range.
No. 8
Remove wall-to-wall carpet
Carpet traps dust, pet dander, mold and other gross things [like skin eeeewwwww] that even the best Dyson won’t be collecting anytime soon. Carpets in my mind are just vile, house scale lint collectors and those things are NASTY so if you can, have it removed. If you just HAVE to have that plush feeling underfoot get yourself a lush rug or faux hide.
"No longer is it a badge of honor to pull an all nighter or brag about how little sleep you need.
We all know the risks involved in lack of sleep and recently researchers have found connections between sleep [or lack thereof] and high blood pressure, diabetes, depression, poor memory, heart disease and weight gain. Even more eye opening? Sleep has been proven to be the single most important factors in predicting longevity.
I cannot overstate the importance of sleep. It is when our bodies rejuvenate and repair our cells. Sleep deprived is the new sitting which is the new smoking. To be able to turn up every day and be vibrant and present and the best version of ourselves we MUST ensure we put our sleep needs first. Say no to anything that will impact your sleep if you KNOW you will be groggy the next day – we all need to learn to prioritize rest without the guilt.
Sleep well sleep deep sleep long
