THE BETTER SLEEP SANCTUARY: BUILDING HEALTH FOUNDATIONS THROUGH A WELL-DESIGNED BEDROOM
Sleep is an important pillar for our health, but many of us find it tough to get enough quality rest.
According to a 2010 report by the Australian Sleep Health Foundation, a whopping 60 percent of Australians deal with at least one sleep issue three or more times a week.
With the way technology has encroached on our sleep boundaries, I would hate to think what this number may be now.
Image Source: Unsplash
The Impact of Poor Sleep Quality
We all know poor sleep manifests the next day in ways such as irritability and brain fogginess.
However the more insidious cumulative longer term effects of sleep deprivation have been linked to chronic health problems such as;
poor mental health (particularly depression),
unhealthy weight gain,
certain types of cancer,
type 2 diabetes, and
heart disease
Still not convinced of how foundational to health quality sleep is?
I love this post from Andrew Huberman outlining the benefits discussed in his podcast episode with Matt Walker.
So while there are many sleep hygiene actions we can take, being conscious of our sleep environment is one area that can assist us in our sleep “wellness toolkit”.
Below are some interior design tips for reconfiguring or designing yours (or your children’s) bedroom space so you can set yourself up to improve the sleep quality and ultimately health, and quality of life for you and your family.
Source: Unsplash
1) Adapt your Lighting to Support Your Sleep-Wake Cycle
If you aren't familiar with circadian rhythms these are essentially our body's internal clock and work around 24 hour cycles.
The sleep-wake cycle is one of the most important circadian rhythms, designed to create a stable cycle of restorative rest to enable increased daytime performance.
Light exposure causes this "master clock" to either transmit signals that generate alertness, keeping us awake and active, or to initiate the production of melatonin, promoting sleep.
Design tips to improve lighting for better sleep quality
Installing black out bedroom window furnishings that will block out daylight when needed is important to communicate to your body when it is time for rest.
Dim the lights in the evening and avoid harsh blue/cool light from devices in the hours before bed to help give your body time to wind down in preparation for a good night’s sleep.
Image Source: Bed Threads (Natural Linen Bedding)
2) Technology Boundaries: Designing Digital-Free Zones for Sleep Health
Given attachment to our phones has become a societal norm - I find this to be one of my more controversial suggestions when designing bedroom spaces for clients, (or their teens!)
However, experts warn that screens are probably one of the greatest disruptors to a quality night’s sleep.
You are no doubt aware that looking at screens before bed emits blue light which suppresses melatonin and is detrimental to your circadian rhythm (as mentioned above), sabotaging your ability to both fall asleep and have quality sleep.
Simply keeping your phone next to the bed as an alarm is also likely to distract in terms of constant checking and fragmented sleep when those electronic pings, notifications and alerts may go off during the night.
Design tips to Remove Distractions
Fairly obvious, and harder to do in practice but do your brain a favour and charge your phone outside your bedroom.
Buy an old school alarm! or still use your phone but set it outside your room so you have to launch yourself out of bed in the morning to turn it off.
3) Temperature Control: The Overlooked Design Element in Sleep Quality
It seems counter intuitive but a lower core body temperature is necessary for better sleep. Our body is naturally programmed to dip in temperature in the evenings.
The Sleep Foundation lists the ideal bedroom temperature for sleep as around 18C celsius (approximately 65 degrees Fahrenheit).
Design Tips For Improved Thermal Comfort
Keep the thermostat set between 15.6 to 19.4 degrees Celsius (60 to 67 degrees Fahrenheit) for the most comfortable room temperature.
In warmer/ humid climates ceiling fans can be a great way to help create a more comfortable climate for rest.
4) Textiles and Textures: Natural & Sensory Elements for Deep Sleep Foundations
What we sleep in is just as important as what we sleep on. Natural fabrics such as cotton, bamboo, silk and linen offer better breathability and comfort compared to their synthetic counterparts.
These fabrics are typically more soft, regulate body temperature for a more comfortable night’s sleep.
Mattresses labelled as “Non-Toxic” typically made from materials such as; organic latex, organic natural foam, cotton and wool are considered to be a better option for your health by reducing your exposure to nasty toxics.
Unfortunately the polyurethane foam, memory foam, and solvent based adhesives included in production may contain chemicals like PFAS (flame retardants), VOCs (volatile organic compounds) and phthlates - these are all on the 6 Chemicals for Concern list from the Green Science Policy Institute (https://www.sixclasses.org/) because they have been associated with negative health consequences like;
cancer
hormone disruption
respiratory irritation (eg. can trigger asthma)
Mattresses for babies and kids: Even more important
Mattress selection is a particularly important consideration when shopping for babies or children’s mattresses.
Why? Due to their developing body and brain they are more vulnerable to the detrimental effects of chemicals that may be found in their mattresses
Babies and children also spend a lot of their time sleeping and breathe more rapidly meaning the intake greater concentrations of these chemicals.
Design Tips For Bedding Textiles & Finding a Better Mattress
Selecting natural fabrics such as cotton, bamboo, silk and linen where possible.
Opting for an organic low tox mattress, particularly for your baby or child. Look for one with the GOTs (Global Organic Textile Standard)
Choosing a mattress protector cover that doesn’t include PVC or vinyl.
5) Keep it Quiet: Designing Acoustic Environments for Restorative Sleep
We've all been woken up by unwanted night time noises, but is there noise that is often waking you and causing you to experience fragmented sleep that you can control?
Design Tips For Improved Sound Engineering
When building your home don't forget acoustics and sound, particularly around bedrooms. This can mean considering structural decisions like double or triple glazed windows to control external noise (in addition to their thermal control and comfort properties)
Review your floorplan: Do you have a bedroom wall that backs onto appliances such as televisions? or next to a laundry? If so you may want to consider extra sound-proofing in these walls.
You may also like to consider sound-absorbing materials, strategic furniture placement, and possibly a white noise machine to create the perfect soundscape for deep sleep.
If you do sleep with your phone in the bedroom, switching these on to airplane mode at night time can also help to prevent notifications pinging and robbing you of your deep restorative sleep.
6) Color Psychology: How Your Bedroom Palette Affects Sleep Quality
Different colours impact the brain in different ways. Some have been shown to be more stimulating while others are more calming. Considering your colour palette can help make you feel more at ease and prepare you for rest.
Image Source: Homeline Furniture
Design Tips to Consider When Selecting Your Colour Palette
Select colours that subconsciously signal rest such as blues and greens. These have been neurologically shown to lower heart rate and blood pressure include.
Neutral colours such as beige can also feel calming. Softer, warmer colours can help the space to feel cosy and welcoming.
It is a good idea to steer clear of large amounts of bright, energetic, saturated and stimulating colours (a good one to think about in children's rooms).
Design Well, Sleep Well: Bringing It All Together
As we've explored throughout this article, designing your bedroom with sleep quality in mind isn't just about aesthetics—it's an investment in your health foundations for years to come.
By implementing these thoughtful design strategies, from optimizing your lighting and color palette to creating technology boundaries and incorporating natural elements, you're taking proactive steps to improve your overall happiness, and join the high performers who enjoy restorative sleep.
Remember that small, intentional changes to your sleep environment can lead to profound improvements in both immediate well-being and long-term health outcomes. Your bedroom should be your personal sanctuary—a space deliberately crafted to counteract the sleep challenges that affect so many of us.
Remember tonight, as you retire to your sleep haven, that you're not just going to bed—you're nourishing one of the most fundamental pillars of your health, and by addressing your environment you can help set the stage for more vibrant, energetic days ahead.
References:
Green Science Policy Institute https://www.sixclasses.org/
Nan Zhang, Bin Cao, Yingxin Zhu (2019), “Effects of pre-sleep thermal environment on human thermal state and sleep quality” Building and Environment, Volume 148, pp. 600-608
Sleep Health Foundation (2010), “Reawakening Australia. The Economic Cost of Sleep Disorders in Australia” Deloitte Access Economics