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 be reduced by night flights or frequent delays at work. And due to the decrease in its level, the quality of sleep also drops.

To compensate for melatonin loss and organize healthy sleep, you need to develop the right 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 the headboard against a wall so that 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 with the headboard facing the window.

However, do not press the bed directly against the wall — there should be a way 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 them.

Window Treatments

Darkness is the key to good sleep. By artificially creating darkness, you can help your brain produce melatonin. However, if the apartment is located in a city, there's a high chance that the bedroom windows face a well-lit courtyard or 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 Chernenkova

You will need: "Kirs" Roller Blind, 140x260 cm; Blackout Roller Blind; Blue Roller Blind, 140x260 cm; "Ballu" Ultrasonic Humidifier UHB-1000; Neoclima NHL-7.5 Humidifier; Boneco W200 Humidifier; Neoclima NHL-200L Ultrasonic Humidifier

Television

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

Even though the latest TV models are made with a beneficial function to reduce blue light emission, it's just a small attempt to solve the problem.

Cool Temperature

For comfortable sleep, the room temperature should be between 18–19 degrees Celsius. Therefore, in hot summer months, it's impossible to do without an air conditioner placed in the right and healthy location. Pay attention to models with built-in air purification and humidity regulation functions.

Fresh Air

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

If the bedroom is in a windowless room, you need to plan ventilation and organize fresh air supply using a wall valve or special device — a breeze maker.

Design: Ariana Ahmad

No TV in the Bedroom

To fall asleep easily, the bedroom should be quiet. However, quality soundproofing is expensive and often new flat owners decide to forgo it. But they're missing out: this investment will more than pay off by reliably protecting against street noise and loud neighbors, ensuring healthy sleep.

Lighting

It's important to designate a spot near the bedside table for a lamp with adjustable brightness. This light source should function without disturbing sleep while lying down.

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

You will need: "Ektor" Wall Sconce; Relax Junior Table Lamp; Tibro Floor Lamp; "Shark" LED Desk Lamp

Natural Materials

It is preferable that bedroom furniture be made of natural wood. Regardless of the quality certifications provided by manufacturers of particle board and MDF panels, formaldehyde and PVC film are not the most eco-friendly materials for human health. This is especially true of furniture in children's bedrooms.

Design: OM Design

Wall Finish

We often walk barefoot in the bedroom, 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 decoration, you can use any materials: paint, wallpaper, or wall panels. It's not necessary to cover the entire room with wallpaper; it's enough to highlight one accent wall.

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

You will need: Three-strip Natural Wood Plank "Linden Prestige VK"; Sheepskin Laminate 33rd Class "Spruce Stockholm"; Single-strip Engineered Wood Plank "Oak Opening"

Decoration

The most significant decorative element of a bedroom, attracting attention, is the headboard. There are many options for its design; you just need to choose one that fits your interior style.

Also don't forget about textiles: decorative pillows, bedding, and throws. 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 a person's easy falling asleep and waking up. It simulates a gradual sunrise, gradually turning on the light and increasing its brightness.

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

Design: Manana Khuchua

Daria Kruglkova, St. Petersburg

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

In summer, unfortunately, it's hot at home. Ventilation only happens in the evening because if I sleep with an open window, I can hear everything happening outside.

In winter, I also turn on a nightlight. It's easier to wake up in the dark morning with it.

Anastasia Savchenko, St. Petersburg

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

And of course, a soft pillow and blanket are essential. Even in hot weather, I need something to cover myself.

I always ventilate the room before sleep, no matter if it's winter or summer. You can't fall asleep in a stuffy room.

On the cover: Design Project "20:18"