At the time of writing I'm living in temporary accomodation as my partner and I await the settlement date of a lovely new home. Over the course of 2021 I've been living in a beautifully quirky 165 year old home, the bottom floor of an original 2 story hotel. As quirky and interesting as it is, a sleep sanctuary it most definitely is not! The floor boards above our bed creak and crack incessantly, even with the most gentle steps, and the noise of a busy road outside is of no help either. In my last home, which I loved dearly, I lived right opposite a basketball court - it's one (major) downside. 2am in the morning under the light of the moon, or a 5.30am game it mattered not, the thud of basketballs made sure I could never have confidence in a full night's sleep.

However, this is all about to change, and I'm taking the matter of my sleepy sanctuary very seriously in our next home. So seriously in fact that I'm undertaking a Masterclass in Healthy Interior Design with Conscious Cribs - starting with a Sleep Course in January.  I'm going to learn all about the importance of bedroom acoustics (YES!) and light, colour psychology and its impact on the mind, how to avoid bedroom toxins... you name it! If you're interested in learning more about this fab course, dive to the bottom of this article. There's a special VIP offer for you, should you decide to sign up yourself, or gift the gift of a sleepy sanctuary to a loved one.

To help get us started though, the professional wellness designers at Conscious Cribs have shared 5 top tips on how to create a sleepy sanctuary.

1. Turn down the lights

And channel your inner caveman by emulating the glow of a campfire with candles and soft light. This will help to make you drowsy. Just make sure you use natural, unscented beeswax candles. Other candles (especially artificially perfumed candles) contain a host of polluting toxins (VOCs, formaldehyde and petroleum to name a few) that can cause headaches, dizziness, asthmatic problems and other more serious diseases over time.

2. Dress your window

With drapes and blinds to make it easy to adapt your room to a change in light. A black-out blind or curtains should be used if your bedroom faces the sun in the evening. They also help to keep the glow from streetlights and traffic hidden from view as these can interrupt sleep. Similarly, your aim should be to wake up with the sun (this depends on where you live and the time of year). Light voiles or sheers allow the soft light from sunrise to enter and wake you naturally, which will help to reset your circadian clock.

3. Is your Mattress harmful?

Unfortunately most are and we don't even realise it! Flame retardant chemicals are often used in mattresses. These fire resistant chemicals contain boric acid, antimony and halogenated flame retardants, which have been linked to issues with brain development and nerve function in children, and infertility in adults. Mattresses need to meet strict fire health and safety regulations, but this doesn’t mean they have to contain these chemicals (and the many others that affect our health, including formaldehyde). In fact, there are non-toxic materials that are naturally fire resistant like wool.

4. Add Green

Wherever you can. We’re big advocates of keeping a home clean, naturally, without super strength chemicals or stain-repellents. Fresh air, sunshine and plants are Mother Nature’s air purifiers, and they can kill bacteria. Air purifiers are great, but plants will do a similar job – as will air circulation from an open window. Peace Lilies are perfect for the bedroom because they actually work in the night when they release more oxygen into the atmosphere.

5. Good acoustics

In your bedroom will provide healthy rest and wellbeing. Did you know? “Environmental noise, such as air and vehicle traffic, has been shown to increase stage 1 sleep and decrease slow wave and REM sleep. Night time noise may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure.” Sleep Foundation, 2020. To soften those unwanted sounds, you must fill your space with natural materials that will dampen noise.The key elements are the curtains, flooring and bed linen. Think soft fabrics and drapery, natural fibre carpet, rugs on the floor, your mattress, bedding and throws – all of these help to absorb the sound.

A Masterclass in Healthy Interior Design - are you ready to create your ultimate sleep Sanctuary? 

For The Holistic Ingredient community members, Conscious Cribs are gifting you 25% ($100) off their Sleep Course starting in January 2022. Use code Amy25 upon signup.

Photo by Cole Keister on Unsplash and Liana Mikah on Unsplash