The Importance of Spaces: How To Properly Design a Sleep-Oriented Room
Experienced restless nights are common — tossing and turning, struggling to fall asleep, and waking up feeling unprepared for the day ahead. There are various factors that can contribute to this, including your sleep environment, which plays a large role in your sleep and overall efficiency. So, how can you optimize your space to create the ideal sleep-friendly environment?
A Historical Look into Sleeping Spaces
Throughout history, humans have been wired to seek out safe places to sleep, a behavior rooted in evolutionary psychology. As highlighted by Hekmatmanesh et al. (2019), rooms have only recently become private spaces. After the Industrial Revolution, rooms were essentially mass-produced, becoming separate spaces with completely new furniture. More recently, sleep has become one of the primary functions of these spaces, and given that the average person requires 7 to 9 hours of rest, designing a bedroom to support this need is paramount. The increasing privatization of sleeping quarters also introduces a psychological element.
A Guide to Bedroom Orientation for Optimization
The placement of key elements within your bedroom can significantly influence sleep quality. So let’s talk about the most central part of your room—the bed. Spörrle & Stich (2010) found that people are more comfortable in rooms that have a clear view of the exit from their sleeping position while minimizing exposure to distractions. If you would like to wake up more naturally (assuming you don’t live in the Arctic Circle), placing your bed near a window allows for natural light to cue wakefulness. Natural light is most effective, as it enhances the general ambience in a room, although alternatives work as well, assuming they are slowly brightening alternatives that mimic the sun. However, window and door placements can sometimes create a dilemma: while a clear view of the exit may provide a sense of security, excessive exposure to external stimuli can be disruptive. So, how can you minimize the distraction? Consider the following tips on tidiness and organization.
Minimalism and Its Sensory Effects
Having a cluttered and generally messy room contributes to an untidy mind, making it harder to unwind. According to Dincer (2022), cramped conditions caused by excessive clutter lead to poorer quality rest due to increased stress levels. Put simply, clean your room to clear your mind. Simplifying, cleaning, and organizing your space allows for a better sleep environment. Keeping decorations minimal and maintaining order contributes to a calming atmosphere that supports relaxation.
Beyond mental benefits, other sensory factors like lighting, noise, and temperature also play a crucial role in sleep optimization. Kim et al. (2010) emphasize the importance of blocking unwanted light, as any light exposure stimulates brain activity. In addition, since your body naturally cools when sleeping, maintaining your room temperature at 17-28°C (63-82°F) is quite effective, as explained by Van Someren et al. (2006). Even more interestingly, Caddick et al. (2018) identified key parameters for ideal sleep environments. These include maintaining a humidity level between 40-60%, noise levels below 35 dB, and complete darkness, in addition to regulating temperature within the recommended range. Carefully considering and applying these factors can significantly enhance sleep quality.
Implementable Tips for Better Sleep Based on Spatial Design
Consider the position of your bed – Aim to place your bed in a secure place, elevated if necessary. Be mindful of disruptions, including doors, windows, and even obstructive decorations.
Declutter! – Keeping your room clear is quite important. A clean and organized space fosters a relaxed mind and enhances overall sleep quality. Rid yourself of distractions to create a more peaceful environment.
Control the overall atmosphere – Maintain proper lighting, noise, and temperature. To counteract disturbances, consider using blackout curtains, noise-dampening materials, and fans to maintain an optimal sleep setting.
Final Thoughts and Remarks
Despite many factors playing a significant role in rest, spatial design serves as a key defense against poor sleep. By making changes to your space that align with the aforementioned guide—bed position, light exposure, decluttering—an effective night of sleep is all but guaranteed. Good quality sleep doesn’t happen by chance. Preparing your space and routine ensures that you wake up feeling rested, ready, and refreshed and is the best way to look forward to the upcoming day!
References:
Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and Environment, 132, 11-20. https://doi.org/10.1016/j.buildenv.2018.01.020
Dincer, D. (2022). Beds without rooms: Sleeping rough. Journal of Interior Design, 47(3), 11-28. https://doi.org/10.1111/joid.12219
Hekmatmanesh, A., Banaei, M., Haghighi, K. S., & Najafi, A. (2019). Bedroom design orientation and sleep electroencephalography signals. Acta Medica International, 6(1), 33-37. [https://doi.org/10.4103/