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  • Ryan Castillo

15 Expert Bedroom Remodel Tips For More Comfortable Sleep

We all want to get a good night’s sleep, but factors such as light and sounds from electronics can often distract us and wake us up in the middle of the night. Because of this, creating a bedroom environment that’s both visually and practically conducive to sleep is important. If you’re having trouble sleeping, we’ve got you covered. We reached out to sleep experts from across North America, from San Diego, CA, to Barrie, ON, for their best bedroom remodel tips for a more comfortable sleep. From keeping colors neutral to keeping WiFi routers out of the bedroom, keep reading to see what they had to say.

1) Find the warmest dimmable bulbs It’s increasingly hard these days to find LED bulbs that are the color of candles or sunset (>3000k is like a blue sky, and 2200k is hard to find), but in reality, it’s those lights that are more amber hues that help our bodies realize it’s the evening and time for sleep. Find the warmest dimmable bulbs you can, and consider blackout shades. Good sleep requires a cool, dark bedroom, so do your best to create one. – Menlo Park Psychiatry & Sleep Medicine

2) Keep colors neutral in your bedroom and program your shades Keep the color palette neutral to create a calming vibe for your bedroom sanctuary, including paint colors and bedding. Smart black-out shades that close in the evening and open at your wake time are great for simulating sunrise and sunset in addition to saving energy. Eliminate clutter and minimize distractions by selecting a nightstand where you can store stacks of books and accessories out of sight. – Sound Sleep Guru

3) Have warm lamps instead of overhead lights

I recommend having warm lamps instead of harsh overhead lights, as well as room-darkening curtains. Both of these items can help our body’s natural transition to sleep by dimming the lights 30 minutes before bedtime, followed by complete darkness once we get into our beds. You can add a comfy chair next to the bed and lamp to unwind with a book or another relaxing activity before turning off the lamp and getting into bed. – Mcgowan Psychological Services

4) Consider circadian lighting for your bedroom Light is the most powerful “zeitgeber” or time giver to our body clock, part of the brain that regulates melatonin release, which helps set your sleep and wake cycles. Studies show that normal LEDs used in house lighting impact the body clock, suppressing melatonin production, leading us to fall asleep later and sleep shorter. Scientifically designed circadian lighting mimics the natural light levels at dusk/dawn, supporting the sleep system and a natural sleep/wake cycle. – The Better Sleep Clinic

Installing circadian lighting in your home when renovating or purchasing a programmable circadian light is a great way to mimic the sun for sunrise and sunset. These lights wake you up, energize you and wind you down at the end of the day by substituting the sun’s natural color hue and intensity, keeping you in sync with your body clock resulting in better days because you have better nights. – Family Sleep Institute

5) Use organic mattresses and bedding Given that we spend 1/3 of our lives (ideally) in bed, we want the bedroom’s environment to be as healthy and as close to nature as possible. A bedroom should be a sleep sanctuary: dark, cool, and quiet with fresh air. Using organic mattresses and bedding, no-VOC paints and finishes, and installing soft incandescent light bulbs to limit artificial blue light are great steps to support healthy sleep. – Sleep Like a Boss

6) Incorporate red and amber colors to promote sleep We know blue light disrupts the ability to fall asleep, so going in the opposite direction and using red or amber light promotes sleep by signaling the body to release melatonin. Himalayan red salt lamps give off this warm light and look beautiful, too; you can also put red light bulbs in your regular lamps to get the same effect. Lastly, you can maximize this effect by painting bedroom walls in sunset colors or warming neutrals. – Sugar Night Night

7) Install blackout curtains One of the best ways to ensure a great night’s sleep is to use black-out or light-filtering curtains. Light inhibits melatonin production, which we need to sleep. When it comes to sleep, darkness is best. – Little Bird Sleep Consulting

Natural light is wonderful, and sheer blinds are fun, but blackout blinds are a must for those late summer days and bright weekend mornings. The main takeaway, keep it simple and serene. We spend the most time sleeping in our bedrooms. You want calming colors that help your feel relaxed and ready for sleep. – AM Smiles

When planning out your budget, make sure that you budget for blackout shades and curtains as well as a high-quality white noise machine. When considering what you put back into your bedroom after renovating, consider light sources from electronics. Steer clear of all white, blue, green, purple, and pink light, which can prevent you from falling and staying asleep, and if you need a nightlight, red is best. – Bella Luna Family 8) You can even get curtains custom-fitted The best tip for sleeping well in your bedroom is a dark room. Consider installing well-fitting curtains or blinds to ensure no light comes in when the sun rises. We installed customized fitted shutters to ensure total darkness day and night in our bedrooms. – Sweet Dreams Consulting

9) Keep wifi routers and other electronics out of your bedroom Although more research is needed, some studies have shown that exposure to Electromagnetic Fields (EMFs) emitted from electronic devices such as Wi-Fi routers, cell phones, and laptops at night can lead to interrupted sleep. The biggest offenders are WiFi routers. That’s why I recommend being mindful of where you store your routers when renovating your home. Keep them out of the bedroom and somewhere you will see them before you go to bed so that you can ideally turn them off before retiring. – Kelly Murray Sleep

10) Put your heart into the remodeling project As a place where you seek peace and rest, your bedroom is the most important place of your home, and how you decorate it should reflect that. No matter what choices you make, it should be a place you look forward to every day and one that you associate solely with sleep and positive feelings. – Not a Peep

11) Consider an air purifier Sleep matters to everyone, and having a proper bedroom set-up for each family member is critical to creating the optimal sleep environment. I recommend each bedroom has darkening shades as well as a powerful medical-grade HEPA technology air purifier. The air purifier also has the additional benefit of creating white noise all night to diminish ambient noise that can disrupt sleep. The ideal bedroom temperature is between 68-72 degrees for every age. – Joanna Clark of Blissful Baby Sleep Coaching 12) Have a separate place to lounge and relax in your room I find it beneficial to have a place to lounge and relax in your bedroom that is not the bed itself. This could be a chair or chaise lounge in another area of your bedroom. This way, if you are awake and tossing and turning, you can get out of the bed for a bit to reset. – Northern Virginia Psychology Professionals

13) Create a routine I recommend that my clients create a creative bedtime routine before bed – power down electronics, yoga stretching, aromatherapy (lavender and eucalyptus are my favorites), shower or take a bath, choose clothes for the next day, etc. The more you practice the same routine, the more your routine becomes paired with sleep, leading to deeper and more refreshing sleep. – Dr. Josh Tal, sleep psychologist in NYC

14) Drink water and stretch For snoring or other sleep conditions, stretching and positional sleeping are highly recommended as a must-have for your bedroom remodel. Did you know you could do an effective full-body stretch when you’re already in bed? We suggest simple steps such as drinking a glass of water at least thirty minutes before bed and a full-body stretch. – Better Sleep Inc.

15) For snorers, fill out the STOP-Bang questionnaire If you snore, or someone has told you that you snore, try filling out the STOP-Bang questionnaire, which can tell you if you’re at risk for sleep apnea. A sleep doctor can use this assessment in addition to several other factors for a sleep apnea diagnosis. If a doctor determines you do have sleep apnea, there are a few changes you can make to your bedroom that can improve your rest, including investing in a pillow that helps you sleep in a better position or adding a humidifier. – Go Kick

LEGAL: This article is for informational purposes only. Individual results may vary. Redfin and Dr. Joshua Tal are not affiliated with nor endorses or guarantees any of the individuals, resources or websites mentioned.

This article is not a substitute for professional medical advice or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health. Never disregard professional medical advice or delay in seeking it because of something you have read on this article.

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