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 nighttime flights or frequent delays at work. Because of the reduced level, sleep quality also declines.

To compensate for melatonin loss and establish healthy sleep patterns, you need to develop proper habits, stick to a routine, and thoughtfully arrange your bedroom. We share these tips with experts.

Maria Lazich — General Director of Maryart Design Studio

Margarita Fomina — Interior Designer

Bed

It's best to position 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 a window or even with the headboard facing it.

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

Equally, place nightstands or side tables symmetrically on both sides of the bed. These can be used to store a book, phone, or other essentials needed in the morning or evening.

Window Treatments

Darkness is the key to good sleep. Creating darkness artificially can help the brain produce melatonin. However, if your apartment is located in a city, there's a high chance that the bedroom windows face a well-lit area or a busy street, and regular curtains won't create the necessary conditions.

For such cases, blackout curtains are available — they are made from very dense fabric and do not let in light.

Design: Olya Chernenko

You will need:

"Kirs" curtain on a track, 140x260 cm

Blackout roller blind

Blue curtain on a track, 140x260 cm

Curtain on a track

No Television in the Bedroom

It's hard to convince people of the importance of this decision today. However, by removing a TV from the bedroom, a person develops a good habit — falling asleep without external light, noise, or information distractions.

Even though modern TVs come with a useful blue light reduction feature, it's only a small attempt to solve the issue.

Cool Temperature

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

Fresh Air

Optimal air humidity levels are 60%. In winter, when apartments are heated by central heating, the humidity drops to critical levels of 25–30%. Mucous membranes in the eyes, nose, and mouth respond quickly to this, which inevitably affects sleep quality. Therefore, it's important to plan ahead and purchase a humidifier.

If the bedroom has no windows, you need to plan ventilation and organize fresh air intake using a wall valve or a dedicated 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 Isolation

To fall asleep easily, the bedroom should be quiet. However, quality soundproofing is expensive, and often new apartment owners decide to forgo it. They shouldn't: this investment pays off handsomely, offering reliable protection from street noise and loud neighbors and 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 work without disturbing sleep when lying down.

Consider installing a cross-switch. With it, you can turn off not only the bedside lamp but also all lights in the apartment at once.

You will need:

"Ektor" Wall Light

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 certificates the manufacturers of particle board and MDF panels claim to have, 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

We often walk barefoot in the bedroom, so it's important to choose a tactile-friendly material for the floor. Natural wood planks, parquet, or carpet are best options. For wall finishes, you can use any materials: paint, wallpaper, or wall panels. It's not necessary to paper the entire room — highlighting one accent wall is sufficient.

It's generally believed that a beige color palette creates the best comfort and tranquility. However, there's no need to fear choosing vibrant colors for your bedroom décor — a rich color palette can serve as an excellent antidepressant.

You will need:

Three-strip natural wood plank "Ash Prestige VK"

Lamb skin

33rd class laminate "Spruce Stockholm"

Single-strip engineered plank "Beech Opening"

Decoration

The most important decorative element in a bedroom, drawing the eye, is the headboard. There are many options for its design; you just need to choose one that suits your interior.

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 establish 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 does not help everyone. Therefore, you can try using it together with a special tracker band that monitors body movements and determines the phase of sleep, allowing you to know whether it's safe to wake up.

Design: Manana Khuchua

Daria Kryglova, St. Petersburg

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

Summer, unfortunately, is hot at home. Ventilation is only possible in the evening because sleeping with an open window makes you hear everything happening outside.

In winter, I also turn on a night light; it's easier to wake up in the dark.

Anastasia Savchenko, St. Petersburg

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

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

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"