Sleep plays an important role in the health of your entire body, from physical and mental health to your skin.
The impact of not getting enough sleep, or having low-quality, disrupted sleep can be visible on your skin. Lack of sleep can cause a dull complexion and dark circles that no amount of eye cream and concealer can correct or disguise!
Many things can impact the quality of your sleep from:
- Stress.
- Lack of sleep schedule.
- Poor diet.
- Distractions in your bedroom.
While some of these are harder to tackle, there are some key areas that you can control to create an environment and a routine that promotes a better night’s sleep.
Here are our top tips to design a bedroom and night routine that promotes a good night’s beauty sleep meaning you can wake up refreshed and rejuvenated.
Ensuring your bedroom is dark at night (and bright in the morning!)
Our bodies are naturally attuned to being active, awake with the sun, and resting at night when it’s dark. So, making sure we are syncing our bodies to our internal clock, or circadian rhythm, can help us regulate our physical and mental health.
Light has a huge influence on our circadian rhythm, so ensuring that your bedroom is as dark as possible at night can help to signal to your body that it is time to sleep.
Investing in made to measure blinds can decrease the chance of unwanted light pollution entering your sleep space. Having well-fitting blinds and keeping them closed throughout the day can also help regulate your room’s temperature, which can also contribute to a better night’s sleep.
Top tip: try sleeping with a silk or satin eye mask. This will not only block out any light, but it can also help to minimise the development of fine lines and wrinkles around your eyes.
It’s equally important to allow natural light into the room when it’s time to wake up. Be sure to open blinds or curtains first thing, to let the light in and signal your body to wake up. Consider an alarm clock that emulates a sunright to wake you up gently, instead of relying on an aggressive phone alarm – Lumie is a popular brand in the UK.
Choosing a bed that supports your sleep
Opting for the perfect materials for your mattress, pillows and bedding can also have a big impact on the quality of your sleep.
Creating a comfortable, cosy bed that helps you regulate your body temperature and gives your body the best support will ensure you can have a deep sleep and wake up ache-free and ready for the day.
Finding the perfect mattress that will give you proper support for your preferred sleep position is important. Whether you like a memory foam, more firm or somewhere between, investing in a mattress is key to improving your sleep experience. Even better, look for mattresses that use organic fabrics.
Similarly, choosing a duvet and bedding made from natural and organic fibres that are an appropriate tog (Thermal Overall Grade or ‘TOG’) for the season will also help regulate your body temperature while you sleep. Get into the habit of making your bed every morning, so your bed looks ready and inviting when it comes to bedtime.
Like mattresses, choosing pillows with the right firmness will also ensure the best neck support and that your posture is supported while you sleep. Consider investing in a set of silk or satin pillowcases.
Much like the silk eye masks, sleeping on a silk pillowcase can not only help delay wrinkles and avoid sleep creases on your face, but they’re also better for your hair health and are an overall more hygienic option, as they prevent the spread of acne-causing bacteria.
Remember to wash all your bedding regularly, but especially pillowcases!
Channel Feng Shui design principles to your bedroom
The ancient Chinese practice of Feng Shui centers on the idea of energy flowing through a space, and how you arrange a room can impact that energy flow, both positively and negatively!
The way you arrange your bedroom furniture could be impacting your beauty sleep! The most important is the position of your bed – if your space allows it, avoid positioning your bed directly in line with the door. Instead place your bed centrally, with access to both sides.
Minimising clutter is the best way to create a restful, relaxing bedroom. Choose closed storage options instead of open wardrobes and shelves, as this can create a busy space with lots of distractions on show. Clutter can contribute to feelings of overwhelm and stress, something you definitely want to avoid in the bedroom!
Decorating your bedroom in calming, neutral colours and using natural fabrics for soft furnishings will help to create a peaceful and harmonious space. For an injection of green, try adding indoor plants to your bedroom. This will not only create a tranquil space, but certain plants can also improve the air quality and increase oxygen levels in your bedroom.
Make your bedroom a screen-free zone
Natural light isn’t the only light that can interrupt your circadian rhythm. Blue light that emits from devices on screens like phones, tablets or even TVs can disrupt your internal clock, negatively impacting your beauty sleep.
Exposure to Blue Light too close to bedtime can make you feel too awake and then unable to fall asleep. As part of your evening routine, try to avoid screens for at least an hour before you go to sleep.
Try leaving your phone in a different room overnight to avoid the temptation to look at it before bed, throughout the night or first thing in the morning, all of which can confuse your circadian rhythm and jolt you into alertness.
Instead, try to read before bed. While physical books are best from a light perspective, if you’re using an e-reader, remember to use night or dark mode, which will reduce blue light and is better for eye health, reducing the risk of eye strain and headaches.
If you have electronics in the bedroom, try to keep them away from the bed while you sleep to avoid the temptation to use them throughout the night, and if possible place them in a cupboard with a door to remove them from view.
Upgrade your sleepwear
Give some consideration to what you’re wearing to bed too, taking into account how hot or cold it is in your bedroom, and dressing accordingly. Prioritizing breathable natural fabrics, like cotton can help to regulate your temperature, improving your ability to get to, and stay asleep.
Despite falling out of fashion in recent years nightgowns are making a comeback due to their classic comfort and loose fit. Alternatively, opt for non-restrictive nightwear in your preferred style that makes you feel relaxed and ready to fall asleep.
Prepare your skin for beauty sleep with a good skincare routine
Now your bedroom space is set up for beauty sleep, give your skin the best prep for rejuvenation overnight.
Start with a thorough cleanse to remove any makeup and SPF from the day, then focus on skincare products with active ingredients. Your skin repairs overnight, so choose skincare with ingredients that promote moisture and skin repair, like Vitamin A (also known as Retinol) or Hyaluronic Acid. Once a week, treat yourself to an overnight mask to give your skin an intense boost of moisture.
By setting aside time to indulge in a nighttime skin routine, you’ll not only improve your skin health and appearance, it will also allow you time to begin winding down, insinuating that it’s time to relax and switch off.
Final Thoughts
Designing your bedroom with beauty sleep in mind will help to improve your sleep health and have a visible positive impact on your skin. Creating a sleep environment that is dark and free from distraction, and pairing this with an evening routine will help you to prioritize a sleep schedule that you can stick to.
While a structured morning routine is said to help increase productivity for the day, it is equally important to create a good evening routine and bedroom environment that helps you wind down and promote better beauty sleep.
