[ad] How to create a calm bedroom and sleep better, with IKEA

[ad – this is a paid partnership with IKEA]

We all function so much better on a good night’s sleep. But whether it’s world events, lockdown worries or little daily stresses, it’s easy to end up tossing and turning in bed, struggling to switch off and escape from a whirlwind of thoughts. I believe the key to sleeping better starts with your surroundings. I’m working with my favourite homeware store IKEA to share my tips for creating a calm bedroom that will help you drift off in soothing comfort. Because right now, we all need a sanctuary where we can relax, revive our souls and restore our wellbeing.

I’ve always had a fairly good relationship with sleep, that is until I started struggling with anxiety. I would be exhausted and drained, yet get into bed and my mind would race with a million inner troubles. And I need my eight hours sleep, without which I’m a bleary-eyed mess, unable to concentrate and fully function. I’ve now got a few strategies in place to help me wind down and get ready for bed. I find it’s not just the night that counts, the day has a huge impact too. If you can prioritise good habits from morning to evening, it better sets you up once you do finally crawl into bed. From meditation and a walk in the fresh air everyday, to switching the tech off and reading a book, it all helps.

But the thing I find that has helped the most is simply stepping into a calm bedroom and being instantly soothed by a setting geared towards rest and relaxation. You spend the majority of your time in a bedroom sleeping, so everything should come together into a cohesive whole with that sole aim in mind. Find out what makes you calm, then make sure your bedroom supports that feeling. Here’s what I’ve learnt:

– Neutral colours make me feel calm and at peace (I wrote more about this here if you are interested). If my bedroom was painted bright red or purple, I don’t think I’d be able to properly relax. The pared back surroundings of my beige bedroom help quieten the fog of conversation in my head and allow me to go back to basics. It’s a space for solitude and reflection. Think carefully about how you react to colour and choose a tone that makes you feel uplifted and restored.

– I like to use lots of natural textures to create a cosy, cocooning feel, so that as soon as you step into a calm bedroom, it appeals to all the senses. Touch is especially important, from soft bedding and tactile throws, to natural linen curtains that help diffuse the light. Layer up lightweight throws to give the bed an inviting, luxurious feel – I’ve paired IKEA’s dark blue-grey, unbleached cotton-linen JOFRID blanket with the lighter cream ODDRUN throw to add contrast.

In a neutral scheme you can really never have enough texture! Rattan baskets, warm wood and bamboo all add interest and depth to plain walls. There’s just something about natural materials that connect with the soul, perhaps it’s the subtle imperfections, maybe it’s the reminder of the outside world. Either way, I know they make me feel more at ease than shiny surfaces, sharp lines and unnatural finishes. A bedroom needs softness to give it a feeling of tranquility.

– Speaking of the beautiful outdoors, take inspiration from the outside world and bring nature in. Plants have been shown to not only improve air quality but help reduce stress levels too. Aloe vera, peace lily and lavender are all perfect for a calm bedroom. I think scent can be so powerful, so I also like to use branches of eucalyptus for their fresh, fragrant aroma. You can also bring the outdoors in with natural, sustainable materials and motifs or patterns from nature that subtly hint at the natural world.

– Clearing away clutter always makes me feel good. Out of sight, out of mind! When I’m getting into bed, I don’t want to lie there looking at an overflowing bedside table or pile of unsightly stuff in the corner. It’s just not conducive to drifting off in peace. So I make sure there’s lots of clever storage solutions to keep the mess at bay. These LUSTIGKURRE natural jute baskets are great for hanging on the back of the door to store tote bags, magazines and small accessories (they would be perfect for a guest room for keeping a hair dryer and toiletries close to hand!). The KVARNVIK storage boxes can be used for makeup (I love the texture), while the DRAGAN bamboo jewellery box doubles up as a vanity mirror to save space. They all help keep surfaces clear and create a tidy, stress-free environment.

– Creating a calm, ordered setting then allows more room for the little things that make you feel good. Surroundings myself with favourite books and piles of magazines encourages me to switch off from the temptation of technology. Reading helps me disconnect from the day’s to-do list and failing that Calm app’s bedtime stories immediately get me in the sleep zone. But I know if I want a good night’s sleep, I should turn my phone on silent at 9pm, stop scrolling and ideally, remove technology completely from the bedroom and leave it downstairs. Not only does it keep you buzzing when you should be slowing down, technology also disrupts the natural circadian rhythm with the bright glare of its artificial blue light. Go old school and return to a traditional alarm clock, or turn on the night shift on your phone to change the display to a warmer setting.

– Getting the lighting right is also key. You want to set the mood for sleep, so you need a softer, more soothing light than you might have in other areas of the house where you need to be awake and alert. We’ve been using IKEA’s smart lighting for a couple of years now. We swapped all our bulbs for their energy-efficient LED bulbs, which can be managed through one small remote control or via an app that allows you to personalise your lighting and control the settings (you can read more here). It means you can adjust the brightness of each bulb and alternate between bright blue light during the day and softer, warmer light in the evenings. By dimming the lights and warming the tone, it helps get you ready for lights out.

– Once evening sets in, it helps to shut out the outside world and create a cosy sanctuary. We have black out blinds combined with lightweight linen curtains to give us ultimate flexibility. At night we can sleep in peace, but during the day the curtains give the room a sense of privacy without blocking out all the lovely natural light.

– My final tip would be to develop your own healthy bedtime rituals and design them to support sleep. Some people like to have a soothing bath before bed, others prefer to use scent to bring on relaxation (I love my lavender pillow spray) or make a warming cup of cocoa. What matters is it works for you. My favourite way to de-stress is to do some light yoga stretches before bed, practice some deep breathing to re-balance and read a book to relax. Sometimes I dip into bad habits and bring my laptop to bed, but I now know what helps me sleep better.

My calm bedroom does half the work for me, allowing me to breathe a sigh of relief as soon as I open the door and step into the room. It’s designed around rest and relaxation, with everything in its place, giving attention to soft textures curated to soothe.

Find more expert information and tips on how to sleep better on IKEA’s Sleep Hub

Featured IKEA products (* indicates press products):

JOFRID unbleached cotton-linen blanket in blue grey, £35 (*)
ODDRUN unbleached cotton throw, £10 (*a year ago)
Striped cushions (discontinued – bought 10 years ago)
SNIDAD rattan basket, £25 (*a year ago)
LUSTIGKURRE natural jute basket, £2 (*)
KVARNVIK set of three storage boxes, £15 (*)
DRAGAN bamboo jewellery box, £10 (*)
KORKEN clear bottle with stopper, £1 (*)
RISBYN pendant lamp shade, £15 (bought a year ago)
IKEA smart bulbs (bought 2-3 years ago)
BIRTINE linen curtains (discontinued – bought a year ago)
Black out blinds (bought 4 years ago – similar here)
MALM chest of drawers, £70 (bought 6 years ago)
Aloe vera plant, £3 (*)
NYPON grey plant pot made of recycled plastic, £2 (*)