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Forma’s designer, Priyam Doshi, gives ideas on how to create a sleep-friendly bedroom

In today’s era, everyone wants more of everything - more experiences, more hustle, more work, more party, more travel and so on, and in the bargain, we sleep, well, much less. As per a research study, about 55% of Indians think they sleep well, however, 73% still want to improve the quality of their sleep. It is extremely important to have a good night’s sleep to wake up refreshed each morning, and have the energy to hustle and achieve more.

Your bedroom plays a key role in making sure that you sleep well. Here are a few ideas, based on my own personal experiences, for creating a bedroom that’s conducive to a good night’s sleep.

BED’S SIZE MATTERS

Selecting the optimal bed size as per your body height and the size of your bedroom is important. A smaller sized bed will feel congested and a larger bed might make the room look cluttered. Make sure you have at least a 3 ft walking space along the periphery of your bed or you will end up hurting yourself.

If you or your partner are tall and have a large room (and a good budget), then opt for a King bed. If you are of average height and/or have a small room, you should go for a queen bed or a customized smaller size bed to make the room look spacious and uncluttered.

LAYING IT OUT

Laying your bed in a place that has a good view of the window and the door will make one feel safer and therefore, lead to better sleep. Refrain from placing the bed against a window as the gleaming sunlight might disturb your sleep.

MATTRESS — MAKE IT FOAM

I have struggled with back issues for years and having tried all remedies, I can confidently tell you that the key is to switch to a foam mattress from a cotton one. While ordering, make sure that you keep the size lesser by 1/4th inches from all sides so that you can tuck the mattress in easily. A single, firm 5-inch mattress with a 4-inch hard foam and 1-inch soft foam can outdo all the other fancy mattresses.

Also, if your mattress is over ten years old or makes your body hurt every morning, it may need replacing. The same goes for when you find yourself waking up multiple times in the night to adjust your sleeping position.

PILLOW — NOT TOO HIGH, NOT TOO LOW

Based on whether you sleep sideways or on your back, the pillow you use should support the natural curve of your neck — your head should neither sink down nor jut up too high.

FEEL-GREAT BEDDING

The bedding should not only look great, but also feel great. Based on the climate and your body temperature, you should choose comfortable materials. Usually I am too lazy to make my own bed, but research says that when you make your own bed, you tend to sleep better.

UNDER STORAGE — EAT. SLEEP. STORE. REPEAT

Storage space is never enough! It is a good idea to use a bed with under storage to store your linen and bedroom extras so that your room doesn’t look cluttered. After all, a cluttered bedroom causes anxiety and stress which is not good for a good night’s rest.

BEDSIDE TABLE — YOUR BESTIE

Choose a bedside table of a comfortable height, with at least one drawer to take care of your knick-knacks and one shelf to keep a few books and magazines to reduce clutter. Reading before sleeping is a better habit than getting sucked into your phone screen.

WALL COLOUR — NOT JUST ANOTHER PAINT ON THE WALL

It’s best to avoid painting the bedroom walls with a vibrant colour. Cool/ pastel/ white/ neutral/ lighter colours help with sleep and relaxation as they keep the blood pressure and heart rate in place. Choose a colour which has a positive meaning for you and also balance that with the colour science.

CURTAINS — LIGHT IS THE ENEMY OF SLEEP

As you know, melatonin released inside your brain makes you sleepier at night, and light is the enemy of that wonderful melatonin release. Therefore, it’s important to choose curtains that will not only help you cut out the light and sleep well at night, but also bring in the sunshine during the day.

RUG IT IN

Adding a rug to your bedroom designates your bed area and brings a cozy feel to the space. Not only that, it imparts a warm landing for your feet and also helps buffer noise while you are asleep. It’s a simple and highly effective décor element to have in your bedroom.

NATURE INTERVENTION

We all know this by now — keeping indoor plants and fresh flowers helps drive positive energy into the room and remove toxins from the space.

MAKE IT SMELL GOOD

Diffusing oils are an all-natural way to improve your sleep. They will lift your mood, relieve stress and help you relax — both mentally and physically.