ARTICLE

Create a healthy bedroom

A healthy bedroom is about creating a space where you can relax and rejuvenate ready for another day. When you sleep your body performs important tasks such as tissue growth and repair so it is important that your surroundings do not stand in the way of you getting the recommended eight hours of slumber time. Your bedroom should be a peaceful retreat for both mind and body, so choose a colour scheme and décor that promotes relaxation and happiness.

Create a healthy bedroom

Tips for a healthy bedroom

  • If possible, try to avoid keeping your desk or computer in the bedroom as it should be the one place where work is furthest from your thoughts.
  • If you have nowhere else to keep your desk then make sure that you use magazine files and in-trays to stop paperwork building up.
  • Latex mattresses have anti-microbial properties making them a good choice for allergy sufferers.
    Memory foam mattresses will not lose their shape or become less supportive over time.

Uncluttered
A cluttered bedroom can leave you feeling stressed as it acts as a three-dimensional 'to do' list, reminding you of errands that need to be run and things that need to be put away. Keeping the décor minimal with only a few choice items of emotional significance will create a much more relaxing environment.

Any photographs and souvenirs that you display in the bedroom should remind you of happy times in your life such as holidays in order to promote positive thoughts as you drift off to sleep. Ensuring that you have the right storage solutions will allow you to keep your bedroom tidy without too much effort.

It is also much harder to clean when surfaces are covered in objects so cluttered rooms are prone to collecting dust and this can provoke breathing problems and allergies.

A plasma-screen TV in the bedroom might seem like the ultimate luxury, but if you have difficulty sleeping it may not be a good idea to watch TV in bed as the sound and images can over-stimulate the brain making it harder to wind down. Reading a book is a calmer activity that can help tire out your brain in preparation for sleep.

Toxin-free
Having a clear conscience is good for you, so making your bedroom eco-friendly is better for you and the planet. Look for paints that are free from volatile organic compounds as these can be irritants and carcinogens, as well as contributing to the formation of low-level ozone causing respiratory diseases and damage to vegetation. Shops such as Ecocentric.co.uk sell low-odour, toxin-free paints and wallpapers made with wood from sustainable sources that are approved by the Forest Stewardship Council.

Make sure that any furniture you buy is also from sustainable wood. Look for the European Union Eco-label flower symbol and the FSC logo on all the interior decoration products you buy for the bedroom to ensure they are environmentally-friendly.

Make sure your bed linen is made from organic fair trade cotton using natural dyes and bleaches. If you are asthmatic or prone to allergies, you can buy bedding that is anti-allergenic and dust mite-proof from stores like Healthy-house.co.uk.

The perfect environment for sleep
It is not a good idea to keep your bedroom too warm, as your body prefers a cooler climate for sleep. Experts say the ideal temperature for the bedroom is between 16-21C. Use layers of bedding so that you can alter your temperature easily during the night. The bedroom should also be well-ventilated. Air your room regularly by opening the windows or consider buying an air purifier. There are some funky designs like the Airpod from Blueair.com that looks just like a music speaker.

You will need a strong bedside light for reading, but for your central light fitting a dimmer switch will allow you to create ambient lighting effects. A black-out curtain or blind will help you sleep more deeply and you should avoid having electrical appliances with standby lights or digital clocks in the bedroom if your sleep is easily disturbed by light.

Equally, it is good to allow plenty of natural light into the room once you have woken up, as this can have a significant impact on your mood. If your bedroom is short of natural light then a light therapy lamp designed for sufferers of Seasonal Affective Disorder may help to lift your mood.