What You Need for Good Sleep: Experts' Opinions

There is a sleep hormone called melatonin: its level increases in the evening, and our body understands that night is approaching and it's time to sleep. The amount of this hormone can easily decrease due to night flights or frequent delays at work. And because of the reduced level, sleep quality also drops.

To compensate for melatonin loss and organize healthy sleep, you need to develop proper habits, stick to a routine, and thoughtfully arrange your bedroom. How — we explain together with experts.

Maria Lazich — General Director of Maryart Design Studio

Margarita Fomina — Interior Designer

Bed

It is best to place the bed with its headboard against a wall so you can see the door — this creates a feeling of security. You can place the bed to the right or left of the window or even head it toward the window.

However, do not press the bed against the wall — there should be space to approach the bed from both sides.

Symmetrically, place nightstands or side tables on both sides of the bed. You can put books, phones, and other small items needed in the morning or evening on these tables.

Blinds

Darkness is the key to good sleep, and artificially creating it can help the brain produce melatonin. However, if your apartment is in a city, there's a high chance that the bedroom windows face an illuminated part of the yard or a busy street, and regular curtains won't create the necessary conditions.

For such situations, blackout curtains are available. These are made from very dense fabric and do not let light through.

Design: Olga Chernenko

You will need:

"Kirs" curtain on a rail, 140x260 cm

Blackout roller blind

Blue curtain on a rail, 140x260 cm

Curtain on a rail

No TV in the bedroom

It's hard to convince people of the importance of this decision today. However, by refusing to have a TV in the bedroom, a person develops a good habit — falling asleep without external light, sound, or information irritants.

Although the latest TV models come with a useful blue light suppression feature — it's only a small attempt to solve the issue.

Cool temperature

For comfortable sleep, the room temperature should be 18–19 degrees Celsius. Therefore, in hot summer months, you can't do without an air conditioner placed in the right and healthy location. Pay attention to models with built-in air purification and humidity regulation features.

Fresh air

The comfortable humidity level in the air is 60%. In winter, when apartments are heated by central heating, the humidity level drops to critical values of 25–30%. The mucous membranes of the eyes, nose, and mouth quickly react to this, which inevitably affects sleep quality. Therefore, it's important to plan in advance the purchase of an air humidifier.

If the bedroom has no windows, you need to plan a ventilation system and organize fresh air supply using a wall valve or special device — a breeze maker.

Design: Ariana Ahmad

You will need:

Ballu UHB-1000 Ultrasonic Humidifier

Neoclima NHL-7.5 Humidifier

Boneco W200 Humidifier

Neoclima NHL-200L Ultrasonic Humidifier

Noise insulation

To fall asleep easily, the bedroom should be quiet. However, quality noise insulation is expensive, and often owners of new apartments decide to forgo it. But they're wrong: this investment will pay off handsomely, reliably protecting you from street noise and loud neighbors and ensuring healthy sleep.

Lighting

It's important to designate a place near the bedside table for a lamp with adjustable brightness. This light source should work without disturbing someone lying down.

You might also consider a cross-switch. With it, you can turn off not just the lamp on the bedside table of your sleeping partner, but all the lights in the apartment at once.

You will need:

"Ektor" Wall Sconce

Relax Junior Table Lamp

Tibro Floor Lamp

"Ball" LED Desk Lamp

Natural materials

It's preferable that bedroom furniture is made from natural wood. No matter what quality certifications the manufacturers of particle board and MDF panels provide, formaldehyde and PVC film are not the most eco-friendly materials for human health. This is especially important for children's bedroom furniture.

Design: OM Design

Finishing

In the bedroom, we often walk barefoot, so it's important to choose a tactile-friendly material for the floor. The best options are natural wood planks, parquet, or a carpet. For wall finishes, you can use any materials: paint, wallpaper, or wall panels. It's not necessary, for example, to wallpaper the entire room; it's enough to highlight one accent wall.

It is generally believed that comfort and tranquility are best created with a beige color palette. But there's no need to fear choosing vibrant colors for the bedroom interior — a rich color scheme can serve as an excellent antidepressant.

You will need:

Three-strip natural wood plank "Ash Prestige VK"

Suede

33rd class laminate "Pine Stockholm"

Single-strip engineered wood plank "Beech Opening"

Decoration

The most important decorative element in the bedroom that draws attention is the headboard. There are many options for its decoration — you just need to choose what suits your interior style.

Don't forget about textiles: decorative pillows, bed linens, and a throw. A variety of textures will give the bedroom a finished look.

Smart alarm clock or sleep tracker

The goal of a smart alarm clock is to help develop light sleep and gentle awakening. It mimics a gradual sunrise, gradually turning on the lights and increasing their brightness.

However, such alarm clocks don't help everyone. Therefore, you can try using it together with a special tracker bracelet that monitors body movements and determines in what phase of sleep the person is and whether they can be woken up.

Design: Manana Khuchua

Daria Kryglova, Saint Petersburg

I have back problems, so I need a good bed with a quality mattress, two comfortable pillows, and a light blanket under which it's comfortable in both summer and winter.

In summer, unfortunately, it's hot at home. Ventilation is only possible in the evening because sleeping with an open window means you hear everything happening outside.

In winter, I also turn on a nightlight, which makes it easier to wake up in the dark morning.

Anastasia Savchenko, Saint Petersburg

For me, the most important thing is silence, but birds singing outside my window don't bother me. Darkness is also crucial — there should be no stray light in the bedroom. If I nap during the day, I close the window with dark curtains.

Of course, a soft pillow and blanket are also essential. Even in the heat, I need something to cover myself with.

I always ventilate the room before sleep, no matter if it's winter or summer. It's impossible to fall asleep in a stuffy room.

On the cover: Design project "20:18"