How to improve sleep quality with better bedroom interior

Let's say you live to be till age 90, that's 32 years of sleep. It's worth investing into 1/3 of your lifetime, or to be more exact – into your physical and mental well-being. It's critical to ensure your bedroom has the right elements: functionality, comfort and relaxation. All while maintaining your preferred aesthetics, of course. Our interior designer Emma Parkinson shares tips for creating a well-designed bedroom that helps improve your sleep quality.

A woman putting a pillow on top of a stack of soft mattresses, quilts and bed textiles.

The side of a made bed with cushions and a bedside table, alarm clock, and a plant.

What are your nighttime habits?

Try these tips for better sleep

“We’re all different, so every person’s routines and needs are individual,” Emma says. “But good habits and a bit of preparation are important parts of quality sleep.” Some thinking is universal—like if you read, surf or watch TV in bed, make sure you have proper pillows for support.

Have a consistent bedtime routine. Read a book or take a warm shower to relax and wind down yourself before sleeping. Avoid mentally stimulating activities, such as scrolling through your phone or watching television, as this can interfere with your ability to sleep.

Maintain a healthy diet and exercise routine. Opt for light, nutrient-rich foods such as fruits and vegetables before bed instead of heavy, greasy meals that can lead to indigestion and discomfort. Exercise for at least 30 minutes per day, ideally during the day to avoid disrupting your sleep cycle.

Try out meditation or deep breathing exercises before sleeping. Improve your ability to fall asleep greatly and stay asleep throughout the night by relaxing and reducing stress through meditation and deep breathing exercises.

An image showing a man on a bed sleeping on a VESTMARKA sprung mattress.

What’s your sleeping style?

“The right mattress and pillow work together to support your spine and remove pressure,” Emma explains. “Your mattress should be big enough for you to stretch and turn, too.”

Side sleepers need a mattress that supports the spine in a neutral position. A firmer, high pillow aligns your head and neck with your spine.

Back sleepers need a mattress that supports the neck and lower spine. A medium height pillow works well without pushing your head forward.

Stomach sleepers need a mattress that provides even support. A low pillow supports your head at the right height and doesn’t strain your neck.

And if you’re not sleeping alone, a foam mattress absorbs movement.

An unmade bed in a bedroom with the windows open, a rug on the floor and lots of green plants.

What’s your tidying routine?

“Dust mites, whose excrements can cause allergic reactions, really like damp, warm and dark environments,” Emma says. “The drier and cleaner your mattress and bedding are the better, because it’s harder for mites to survive.”
That's why it's important to keep your mattress and bedding as dry and clean as possible. To do this, wait an hour or two before covering your pillows with a bedspread. This will give any moisture time to dry out. Alternatively, skip tidying up your bed altogether to allow for natural air-flow.

Another way to improve air quality in your bedroom is to add some plants or greenery. Aloe vera and peace lily are examples of great air cleaners. They can help remove toxins from the air, leading to better sleep. Additionally, increased oxygen levels during sleep can help reduce stress and improve cognitive function.

Treat your feet with a rug by the bed. Enjoy two benefits: Firstly, it's soft and comfortable to step on first thing in the morning. Secondly, it keeps your bed cleaner and fresher by allowing you to brush off any dirt or debris before getting into bed.

A stack of pillows and bed textiles in different materials that help regulate sleep temperature.

What feels good to you?

“Sleep comfort is really personal,” Emma explains. “The materials used in pillows, quilts and mattresses can affect your sleep, especially when it comes to how warm or cold you are.”

Cold at night? Remember that 80% of body heat goes through a quilt. Make sure you have a thick, warm duvet with lots of filling and cosy blankets. Quilts are usually marked with warmth ratings.

Wake up warm? Consider a material like lyocell. Used often in bedding and sometimes as quilt filling, it breathes well and draws away moisture. Linen also absorbs moisture. A sprung mattress circulates air well, too.

And if you have allergies, choose synthetic or man-made materials that can be washed often.

A display with an open laundry basket, a mattress with a vacuum on it and a tumble dryer with a quilt coming out.

What’s your tune-up timetable?

“Mattresses and bedding need regular care and maintenance, kind of like a car,” Emma says. This means you’ll need to do proper washing and cleaning.

Mind your mattress. Dust and vacuum your mattress regularly, but remember dust and mites will accumulate with age anyway (that’s why we say to change a mattress every 8-10 years). Some mattresses can be flipped or rotated, so they wear more evenly.

Pamper your pillows and bedding. Wash quilts, pillows, bed linen and removable covers and protectors in 60-degree water to kill mites. Then tumble dry on normal heat. Memory foam can be wiped clean with a damp cloth. Feathers or down need only a third of the detergent.

And last, try these tips. Toss some (clean) tennis balls in the dryer to help keep any filling moving for more efficient drying. Or put your pillow in the freezer for a bit to kill dust mites.