10 Tips to Make Your Bedroom Into an Oasis of Midlife Calm

Statistics show we are spending more time in the bedroom: sleeping, working, and yes, hiding out from others! But, sleep experts recommend that the bedroom be used only for sleep (and sex). It’s important to create a psychological association between the two.

However, many of us don’t have the luxury of a bedroom dedicated to sleep. So how can we have both a calming daytime escape or workspace and as well as a good night’s sleep?

One way is to create a soothing space. This is especially important for women in perimenopause and postmenopause, the years when sleep disturbances are highly likely. In fact, a whopping 61% of menopausal women have sleep problems like trouble falling asleep or difficulty staying asleep.

Read on for our tips on how you can turn your bedroom into an oasis of calm.

Creating a Calming Sleep Space

1. Deep Clean

Allergens lurk in curtains, carpets, linens, and dusty surfaces and can interfere with your breathing and impact sleep. Start with the basics and give your bedroom a good cleaning.

Wash your linens and drapes, vacuum carpets, including under the bed, and wipe down all your surfaces with a damp cloth. Finish off by opening the windows to get fresh air in and built-up particles out. Unless it’s a high pollen day, fresh air flow daily contributes to a healthier you!

2. Declutter

Clean surfaces are more calming than cluttered ones. It’s time to tidy up!

Stacks of books and magazines, piles of clothes, and anything that doesn’t belong in the bedroom needs to go. Throw out or donate what you no longer want and pack away everything else in closets and drawers. Keep a minimum of items on your bedside table like a clock and tissues, then put everything else in the drawer or basket underneath. Subtraction is key.

3. Upgrade Your Linens

If your linens have seen better days and you can afford a new set, by all means, do. Nothing is more relaxing than crisp, new sheets and a cozy comforter or blanket. Choose natural fibers for breathability. You may also find that weighted blankets help with sleep!

4. Splurge On a Quality Mattress

A new mattress is a big investment, but it can be life-changing if you suspect your mattress is making your sleep issues worse.

Whether you need a larger size, a different level of support or a replacement for your 20 year-old mattress, going mattress shopping can be a game-changer!

5. Block Noise and Light

Sound is the biggest disruptor of sleep. If you are a light sleeper who is easily disturbed by any noise, a noise machine or earplugs might be just the ticket.

Artificial light is also the enemy of a good night’s sleep, disrupting your natural circadian rhythm. Dim the lights in the house in the evening and turn off digital devices two hours before bed. If you use a digital alarm clock, turn it away from you.

Don’t forget blackout curtains in the bedroom if street lights or early sunrise disrupts your sleep patterns.

6. Paint

Interior decorators have always said that the cheapest way to transform a room is to paint it. When it comes to creating a calming bedroom, cool colors rule. Think blues, yellows, and greens. If it helps you decide on a color, a survey found that people with blue bedrooms get the most sleep.

7. Personalize With Art

Art is an inexpensive way to makeover a room. It doesn’t have to be gallery-quality, you just need art that you love to look at. Minted, Etsy, and other sites are great sources, as are travel mementos and family treasures. You can also think outside the box and hang items originally intended for another purpose.

8. Make a Cozy Nook

If you have the space, find a part of the bedroom to create a cozy spot just for you. It could be a comfy chair for reading, a small desk for writing, or an area to practice yoga or meditation. Make this spot your exclusive place for quiet contemplation and restoration.

9. Swap Your Night Clothes

If your pajamas are torn, stained, stretched out, or faded, investing in a new set can help you feel good and look forward to getting to bed.

Experiencing hot flashes and night sweats? Companies have launched lines specifically for menopausal women using high-tech fabric to help them sleep more comfortably.

10. Add Little Touches

Streamlining your bedroom environment doesn’t have to mean creating a stark room devoid of personality. Incorporating little touches like fresh flowers or a special photo on the bedside are what makes the room a personal and special space to be in. Just don’t overdo it, or you’ll have to go back to tip #2 – declutter!

You don’t have to implement all of these suggestions, and definitely not all at once. Try tackling one item a week. Incremental progress can be just as rewarding as the final result. You can celebrate your accomplishments with a calmer frame of mind and better night’s sleep!