How do you feel when you walk into your bedroom? Does it feel like a welcoming sanctuary or more chaotic than calming?

Our sleeping spots sometimes seem to get the raw end of the deal. Our living areas and entertaining spaces tend to receive a lot of TLC, whereas the bedroom can be closed off from the prying eyes of visitors. Do you find your bedroom is on the DIY to-do list, but something else always takes priority?

Don’t we deserve to give our bedrooms some attention? Shouldn’t they be a relaxing retreat to help us drift off into a blissful sleep where we get to recharge our batteries? If you’re left feeling more frazzled than refreshed, here are some suggestions to enhance your bedroom for a better night’s sleep.

Clear the Clutter

An untidy and disorganised bedroom is not conducive to a relaxing atmosphere. If your budget doesn’t stretch to a complete refurbishment, one of the most effective ways to improve the ambience of your bedroom is to sort out messy surfaces and bulging wardrobes.

Even if you have the funds to transform this space into a boutique-style master suite, you’ll still benefit from a purge. If you go to the trouble of creating an expensive new boudoir, do you want to transport all the clutter back in?

Is It Hard To Say Goodbye?

I get sentimental about the most random objects and often find it difficult to let go. But, I will admit I’m probably holding onto scores of insignificant items that need evicting. One look at my make-up collection proves this point, with solidified nail polishes and discarded foundations that were the wrong shade. It seems wasteful to throw them away, but is there any point in keeping them?

If you have clothes draped over chairs, hanging on doors or wardrobes that don’t close properly, channel your inner Marie Kondo and imagine your ideal bedroom. Then get to work, letting go of any item that doesn’t spark joy.

If tackling the clutter in one go feels overwhelming, starting small is better than not starting at all. Begin with one drawer, or appoint yourself a certain amount of time, say ten minutes each day.

For items you're not keeping, split into donate, recycle, rubbish or sell categories. Don't pass your trash onto someone else to deal with. Ensure everything you donate is clean and in good condition. If you feel guilty about clothes with labels still attached, listing them on marketplaces such as Vinted or eBay could help you recoup some cash.

Think Storage

If you’re redesigning the room completely, incorporate furniture that optimises your storage capability. Look for clever space-saving pieces like a headboard with in-built storage or an ottoman bed frame. Invest in attractive storage boxes or baskets that work with your décor.

Colour Scheme

In a university hall of residence experiment, six buildings were decorated in different colours to observe how the paint choices affected the students. The results showed that students favoured the blue decor and associated this colour with a sense of calm.

If you're choosing paint for your bedroom, look for tones which promote a calming atmosphere. That vibrant magenta you love might not be the right choice here. Bright colours can stimulate the brain, so if you want to associate your bedroom as a relaxing haven, try to avoid anything too shouty.

Lighting

If you’re trying to create a tranquil space, include bedside lamps or install dimmer switches to tone down the harshness of overhead lights.

Install blackout blinds or curtains to avoid being disturbed by street lights and car headlamps. They'll also keep the room dark during those 5 a.m. summer sunrises.

Circadian Rhythms

Our internal body clock or circadian rhythm regulates our sleeping patterns. Light stimulates wakefulness, whereas darkness triggers the release of melatonin, the hormone that helps us sleep.

Sleep problems can occur when we subject ourselves to too much light stimulation in the evenings. It's thought that the blue light emitted from mobile phones and other electronic devices inhibits melatonin production, so banishing these from your bedroom can support good sleep hygiene.

Light in Winter Months

Circadian rhythms can also be affected during the winter when there is less exposure to daylight. If you suffer from SAD or struggle to wake up during the dark winter months, try swapping your alarm clock with a dawn simulator. These lamps imitate daybreak by gradually illuminating to daylight at your allotted waking time.

Temperature and Ventilation

Along with melatonin production, our body temperature lowers during the evening in preparation for sleep. A hot and stuffy room works against this and won’t set you up for a restful night of slumber. Open windows where you can to let in the fresh air. You might even consider a ceiling fan or air conditioning if your bedroom gets particularly stifling during the summer.

While you want your bedroom to be comfortably cool, you don’t want it to be freezing. The ideal temperature for a bedroom is around 18°C. You're unlikely to relax into sleep if you're shivering in bed. Fill a hot water bottle or pop another layer on the covers.

A Comfy Bed

How old is your mattress? A rough guide suggests replacing mattresses every six to eight years. If you can’t find a comfortable sleeping position, your mattress is sagging, or the springs squeak at the slightest movement, it might be a sign to change where you spend eight hours of your life every night.

The options from memory foam, pocket sprung, hybrid and more, all in varying degrees of firmness, prove there's no one mattress to suit all. To ensure you make the right choice, do your homework and visit stores to test which options offer you the best comfort and support. The result could be different to what you expected.

If there's still life in your mattress, but it could do with a little extra comfort, a memory foam mattress topper could help. Some toppers are available with cooling technology and are worth considering if your mattress feels too warm.

Upgrade Your Bedding

Like mattresses, pillow choices are again dependent on what works best for the individual, but a pillow that does not properly support your head can affect sleep quality and cause pain and stiffness in your neck. Again, it’s a case of experimentation to see what works for you. If possible, replace pillows every one to two years, as pillows lose support over time, not to mention the grease, yellowing and other nasties that can accumulate on them, even with cleaning. Gross!

If you’re prone to getting warm at night, choose bedding in natural, breathable materials. It’s also worth investing in both a winter and summer duvet. Vacuum storage bags can reduce the size of bulky duvets if cupboard space is limited.

Soothing Scents

Do you love getting into bed with the smell of freshly laundered sheets? It has to be one of life’s simple pleasures. Scent has a powerful influence on the ambience of a room, so remove those pongy gym trainers and introduce a reed diffuser with fragrances more akin to an oasis of calm.

If you struggle with sleeping, try using a scented pillow spray. These sprays contain lavender or other essential oils chosen for their properties for aiding sleep. 

Adding Greenery

If your house plant collection amounts to a lonely spider plant in the bathroom, how about scaling up? The bedroom could be the perfect spot for your new green addition. Plants can be an attractive inclusion to your interior décor, but they also promote relaxation and contain air-purifying properties. Try an easy-to-care-for peace lily or English Ivy.

Love Your Bedroom

Upgrading your bedroom can be anything from a clutter clear-out to a full-on redesign, but to whatever extent you go, show it some love. When you create a comfortable and relaxing space to retreat to at the end of the day, you have the ideal setting to encourage a better night’s sleep.