Our tips to make your bedroom a Sanctuary

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We spend a third of our lives asleep and yet 60% of us feel like we don’t get enough sleep at night.

Creating the perfect environment is critical – our sleep environment should be calm, cool, quiet, dark, comfortable and uncluttered. A place of peace, rest and meditation.

We have put together our top tips to make your bedroom your very own sanctuary to help you get to dream land.

Colour selection:

Select colours that you associate with peace and calm. Many people choose green or blue to remind them of the ocean, or pastel shades that are easy and gentle on the eye.

Keep the bedroom cool:

Being winter, if you’re sleeping with the heating on, make sure it’s not too hot. Keeping your bedroom cool will allow for the release of your ‘sleep hormone’, melatonin. According to the National Sleep Foundation a hot bedroom environment is bad for a healthy night’s sleep. Open a window, choose a light duvet or cooler bedding and bedclothes, but don’t forget the bed socks, as many night-time awakenings are caused by cold feet.

Dark bedroom

Street lights and bright lights in bedrooms or halls, lights from television screens, mobiles and computers can all make you feel more alert and less sleepy. About 20 per cent of light will penetrate your eyelids when your eyes are shut so, unless you have no problem with sleeping in a lighter room, keep your bedroom as dark as possible. Consider light-blocking curtains or an eye mask.


Filling the bedroom with the right scents at the right time will create the proper atmosphere for relaxation and help set the scene for a blissful night’s sleep. Smell is the most powerful sense, the one that can send the most vivid messages to your brain. Learning to associate particular smells with sleep will allow you to recognise that it’s time to nod off.

Free of Clutter

Make sure you keep your bedroom free of clutter; piles of unwashed clothes, toys, bills and other to-dos can keep you awake at night. Create a calming environment by hanging paintings and pictures of loved ones.

If you’re still struggling to get to sleep, it might be time to look at your mattress. A bed older than 10 years can reduce your quality of sleep by setting off allergies and causing aches and pains. Visit www.sleepyhead.co.nz for more information.