We spend approximately one-third of our lives sleeping. For the average person, this equates to around 26 years spent asleep; that’s 9490 days or 227,760 hours. We also spend a whopping seven years trying to fall asleep (much more if you suffer from insomnia). In total, that’s a staggering 33 years spent either asleep or trying to sleep. Given these figures, it’s clear to see how important the biological function of sleep is to our wellbeing, Maybe it’s time for a bedroom detox.
Sleep is essential for many vital and significant functions, including cellular growth and repair, development, energy conservation, clearance of toxins from the brain and body, cognition, balanced hormones, modulation of immune response and your psychological state. It’s no surprise then that the quality of your sleep is key in maintaining optimal health. The good news? One of the easiest ways you can dramatically improve your sleep quality is by creating a clean, grounding bedroom environment conducive to rest.
Why is the bedroom space important for quality sleep?
According to Australia’s leading sleep expert, Olivia Arezzolo, the bedroom can make or break your sleep. “Starting with your mattress and bedding, if it’s not suited to you, it’s going to be hard to get a quality night’s sleep. Second, if your bedroom is cluttered and filled with tech, these distractions will impose stress on your precious sleep,” she says.
Naturopath Anna Mitsios agrees that keeping your bedroom clear, uncluttered and free of any electronic devices is beneficial for falling asleep more easily. “It’s important the quality of your air is clean and free of any electromagnetic fields or blue light,” she says. “Keep your room temperature slightly cool to stimulate melatonin (the sleep hormone) production.”
All the elements of your bedroom can influence your physical and psychological experience when you are in the space, so curating it accordingly is a powerful tool for sleep support.
Detox your space
If this is the first time you’ve considered the concept of a bedroom detox, be prepared to do a large overhaul. However, even once you’ve created your ideal Zen den, it’s important to keep on top of it. “Just like you would do a regular check on your car, I suggest doing a monthly check on your bedroom to make sure it’s sleep supportive, not sleep sabotaging,” advises Olivia.
According to the sleep experts, there are a number of essential bedroom elements to consider when building your sleep sanctuary. Here are the top tips from Olivia and Anna:
Air
Olivia: Interestingly, melatonin, the hormone that makes you sleepy, is only produced when the body is below a certain temperature, so proper air ventilation, a fan or air con are key.
Anna: When considering the quality of air in the bedroom, clear out any unnecessary items, such as study or work materials and storage boxes, which can be prone to collecting dust and mould. If opening the window for regular fresh air is not an option, I highly recommend investing in an air purifier.
Sheets and bedding
Olivia: When it comes to sheets, organic bamboo fabric is preferable — it’s breathable, temperature-regulating, hypoallergenic and feels silky on the skin!
Anna: Look for natural fibres such as cotton or bamboo. Try to find out about the manufacturing process of the sheets to ensure they are hypoallergenic and retain cooling properties.
Mattress
Olivia: There’s no one-size-fits-all approach to a mattress, so finding one that suits your individual needs is essential. Consider factors such as your sleeping profile (front, back or side), body size and desired firmness.
While honouring the point above, I can advise, in general, what works best for each sleeping position. Stomach and back sleepers typically sleep best on a medium-to-firm mattress, as this prevents it “sagging in” too much. Because back and stomach sleepers have additional contact points with the mattress, there is not too much pressure on any one area so they can benefit from a firmer mattress.
Side sleepers, on the other hand, are usually most suited to a softer mattress, as fewer contact points with the mattress places additional pressure on their engaged body parts, such as the shoulder. If this is too firm, it can cause discomfort.
Typically, those with a heavier frame need a firmer mattress, as this provides greater “push back” and responsiveness from the mattress. A softer mattress risks “sinking”, which can lead to overheating.
Anna: Opt for mattresses made up of at least 95 per cent organic materials, such as organic wool and cotton. In addition, I recommend searching for one that has been made ethically with sustainably sourced materials. Ensure you have checked that no flame-retardant chemicals have been used in the mattress — this can include materials such as polyurethane foam, polyethylene foam and the ever-popular memory foam. These are likely to emit volatile organic compounds (VOCs), which can be harmful to your health, as well as being linked to respiratory irritation and nervous system harm.
Plants
Olivia: Lavender! It activates the parasympathetic nervous system, helping you relax.
Anna: Plants such as orchids and succulents are wonderful for providing oxygen as you sleep.
Lighting
Olivia: Blue light-free lights for evening use are critical for melatonin production, and blackout blinds remove external light when you are sleeping. I also like to use a sunrise alarm lamp that mimics natural sunlight at a specific time.
Anna: Choose heavy curtains and switch off any lamps or lights to ensure your melatonin levels are kept balanced. I opt for Himalayan salt lamps as a gentle evening lighting alternative.
Cleaning products
Olivia: Opt for non-toxic, organic, paraben-free and artificial ingredient-free cleaning products. If you can eat it, it’s okay to put on your surfaces or bedding, otherwise steer clear as toxic products laden with chemicals can cause inflammation and irritation. This includes the laundry detergent you use to wash your bedding.
Anna: I love an easy DIY approach; stick to the basics like vinegar and bicarbonate of soda along with essential oils. One
of my other favourite tips that minimises cleaning is investing in a pair of quality slippers and ensuring no shoes are worn in your bedroom.
Layout
Olivia: Think clean and clutter-free!
Anna: Remove anything that is not related to sleep (other than your wardrobe and chest of drawers). Engage basic Feng Shui principles. For example, ensure that regardless of where your bed is placed, you can see the bedroom door and window from the bed. Ideally your bed should also be positioned to be sun-kissed at dawn, which is conducive to absorbing the energy of nature.
Lolita Walters is an Australian freelance journalist, editor and lifestyle writer focused on wellness, beauty and travel.
