The right paint color, warm lighting, and an innovative alarm clock will make your bedroom a much better place to catch some z's.
Choose a Soothing Color That Makes You Sleep
“Since the bedroom is a place to relax, stay away from intense wall colors and select soothing shades of paint,” says interior designer Paige Schnell. “White can be jarring because it reflects a lot of light.” The designer’s top choices for bedroom walls: soft gray or light blues and greens that say “spa.” These shades pair easily with a wide range of furnishing styless.
To buy: Mountain Air by Sherwin Williams in Emerald Interior, from $69 per gallon; sherwin-williams.com for info. Gray Owl by Benjamin Moore in Aura Interior, $70 per gallon; benjaminmoore.com for info.
Switch Out the Light Bulbs
Bright white LED bulbs give off blue light comparable to what electronics emit. Swap them for warm-white LEDs with a color temperature of 2,700 degrees Kelvin, says James Wyatt, PhD, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University Medical Center in Chicago.
To buy: Philips 60w Equivalent LED Light Bulb With Warm Glow Effect, $10 for 2; homedepot.com.
Set the Thermostat for Slumber
The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit.
Upgrade Your Alarm Clock
Research shows that gradually waking up to an artificial sunrise may boost alertness, mood, and cognitive and physical performance. A dawn-simulating alarm clock will rouse you with light that slowly brightens as it gets closer to your wake-up time. If you choose to use a traditional alarm clock, turn it away from you so any lit numbers aren’t glaring at you in the dark.
To buy: Philips Somneo Sleep and Wake-Up Light, $200; usa.philips.com.