Building a bedroom for sleep
From improving the quality of the air to making sure you’re getting the right light (and dark), there are plenty of tweaks and tech for your bedroom that can help you maximise your sleep.
From improving the quality of the air to making sure you’re getting the right light (and dark), there are plenty of tweaks and tech for your bedroom that can help you maximise your sleep.
Key to a good night’s sleep is a great mattress, and if yours is more than eight years old or saggy and uncomfortable, it’s time to reinvest (if it’s still new and functional, rotating it at least twice a year is recommended.)
Given some folk like firm support and others a softer option, buying a mattress is definitely an activity that can benefit from an in-person shop if you’re unsure (though a mattress-in-a-box can save you big bucks, and they are often just as comfortable.)
As a guide, how firm should a mattress be comes down to your preferred sleeping position:
As well as the linens, quilts, mattress toppers, and pillows all play a role in your slumber and also require replacing every few years. Quilts – a.ka doonas or duvets, come in a range of weights and some are rated for warmth – so making sure you have a winter weight in winter and a summer weight is great if you have the storage space, or look for an all rounder if not.
A mattress topper is a removable layer that sits on top of a mattress to provide cushioning and support, which come with a wide variety of ‘extras’ – for example, hypoallergenic covers, memory foam and even in built cooling.
Likewise, pillows come in a huge variety of styles to suit your specific needs, right down to whether you’re a front, back or side sleeper.
The type of lighting, timing, and colour of light can all have significant effects on your body’s internal clock – if the lights in your home mimic natural light even after the sun has set, your internal sleep clock can be thrown off track.
If you’ve got LED bulbs in your bedroom, be aware they typically emit blue-tinted light like the sun, however, if you like their energy saving qualities, you can use dimmable, colour-changing LED bulbs in your bedroom.
An electrician can also provide advice on using smart lighting to create an automated, nighttime lighting routine.
In addition to adding some bedside lamps, consider night-lights with amber bulbs, which will be the least disruptive to sleep during middle-of-the-night bathroom visits.
Window coverings are key to a good night’s sleep for two reasons – they play a role in temperature control and the amount of light that gets into the room.
Cellular blinds are a good choice for bedrooms on both fronts. Consisting of layers of fabric that are joined at the pleats to form ‘honeycomb’ compartments – or cells, said cells trap heat and preventing it from circulating inside, meaning your room stays cool even when it’s peak summer heat outdoors. Conversely, they keep your room warm in the winter by preventing the heat inside escaping out the windows.
Triple celled cellular blinds also prevent light from passing through. Consider the direction of your room and your lighting needs before picking the right cellular blinds for your room, and if you need to instal them in conjunction with a block out blind or curtain, or outdoor shutters.
As well as opening your window for air circulation and ventilation as often as you can (except when there is a high pollen count), air purifiers have gained popularity for their ability to improve air quality by filtering microscopic germs, absorbing fumes and neutralizing odours.
The ionizer is tipped to improve sleep quality, cleaning the air by charging airborne particles so that they are attracted together like magnets, then bond to become too large to remain in the air and drop – meaning you don’t breathe them in.
Hitting the right temperature – whatever that is for you, is key to dozing off and staying asleep. While fans, heaters and electric blankets can all play a role, generally speaking, the right air-conditioning is vital for temperature control.
Ideal for cooling single rooms and often seen in small homes and apartments, wall mounted split system air conditioners are the most popular air conditioning choice in Australia, being both inexpensive to buy and install, and one of the most cost-effective heating and cool air systems to run.
If you’re looking for a system to run through the whole house, ducted air conditioning systems cost a lot more upfront, they can be cheaper for households that have many rooms requiring air conditioning.
If you’ve already got an air conditioner in your bedroom, make sure you have it serviced once a year by a professional, and clean it regularly to improve its functioning – and the quality of the air in your room.
Ready to make some upgrades or changes to your bedroom? There’s a tradie – and an app for that! Get up to three quotes and post a job for free on hipages.
Air-conditioning requires installation by a qualified tradesman, and by hiring someone who specialises in air-conditioners, you can ask them for recommendations. Pay attention to:
Like you would do for any service in your home, always seek at least three quotes when choosing your air conditioning supplier and installer.
When choosing, consider:
