Image showcases a quilt cover from Lorraine Lea.

If you haven’t been reaching the recommended 7-8 hours of sleep every night, your bedroom decor could be to blame. When designing and styling your sleep palace, there are a few things you should avoid to ensure an undisturbed slumber. Cheryl Fingleson, The Sleep Coach, talks us through what NOT to do:

#1 Loud colours

Choosing the right colour for your walls, linen and curtains can be instrumental in creating a calm and relaxing feel. “Muted, pastel tones are far more appropriate than loud, bright colours.”, says Cheryl. “Tone it down a notch and opt for soft blues, shades of yellow or green, which can all add a sense of serenity to your bedroom.”

#2 Too many or too few pillows

An arrangement of pillows is such an easy way to make your bed look cosy and inviting, but when it comes to actual sleeping, the number you use can mean the difference between a good night’s sleep and tossing and turning to get comfortable. “The idea [is to] use enough pillows to remove the angle between your shoulder and head”, explains Cheryl.

The standard practice for most is generally:

  •  One pillow for the head
  •  Two pillows, one for the head, and one to hug
  •  Two pillows, one for the head and one for the feet
  •  Three pillows, one for the head, the feet and one below the knees – this can be helpful for back and neck problems to maintain an even resting position.

#3 Blue lights

Blue is often considered as a soothing and calming colour, but for lighting it actually has the opposite effect. “Blue light is a stimulant that actually boosts attention.”, says Cheryl. “The best colour for night-lights is red or orange; similar to the colours of the sunset, nature’s very own way of telling you to get ready for bed.”

#4 Big, heavy duvets

Don’t be fooled by the allure of a big, bountiful duvet. It may seem like the cosy answer to your sleep problems, but getting your bedroom temperature right is more important. “If you become either too hot or too cold during the night, you’ll probably wake up, so it’s important to check your bedding or duvet.” says Cheryl. “The warmth or heaviness of a duvet is measured in togs; the lower the tog the lighter, and the higher the tog, the warmer the duvet.” If you sleep with your duvet year-round you may need to switch to one with lower togs for summer. Alternatively, Cheryl says “Some places sell all-season duvets, which combine a lightweight and medium duvet that you can separate for the warmer months and join together for cooler months.”

#5 Clutter

And last but certainly not least, Cheryl says to “be mindful of keeping mess and clutter out of the bedroom.”

Here are some great ideas if you’re looking to tidy up your bedroom: