7 ways to make your bedroom more sleep-friendly

5 Find the right mattress
If your mattress is over 10 years old, consider buying a new one, advises Harvard sleep expert Dr. Epstein.

Do your research. “The ideal mattress should suit your personal needs. It’s not about buying the most expensive one,” says Tamara. Talk with a mattress expert about your weight, preferred sleeping position and other sleep habits.

Some people sleep best on a firm futon, others on an eco-friendly and hypoallergenic natural-latex filled mattress, while others prefer a luxury coil or memory foam model. When mattress shopping, dress for comfort and wear easy-to-slip-off footwear so you can spend time sprawling out and testing samples.

“Lie on your favourite one for as long as you need to before you buy to make sure it’s comfortable,” says Dr. Epstein.

6 Find the right pillow
The right pillow cuts back on midnight tossing and turning. “You sleep most comfortably when the muscles in your head and neck are totally relaxed. If you’re a typical side sleeper, your muscles need more support from a high pillow. If you prefer to sleep on your back, a pillow of medium thickness will do. And if you’re a stomach sleeper, a low pillow can give you the height of comfort,” says Tamara.

7 Create a restful mood with a bedroom design you love
Finally, once the technical aspects of a sleep-friendly bedroom space are addressed, turn your focus to decorating.

If you want to avoid counting sheep, choose a colour palette that creates a calm, restful vibe. Consider mellow, neutral hues inspired by nature. These can run the gamut from light, natural linen tones, through darker, meadow-inspired sage greens, or even deep, sea-worthy navy blues. Just be sure to avoid energizing brights or busy patterns in wall paint or wallpaper, bed linens and floor coverings.

And tailor your bedding for the season, advises Tamara. It’s not just about good design – it has practical implications when it comes to ensuring sleep comfort. “In the summer, you’ll save more energy by using lighter bed linens and not running the air conditioner as much. In the winter, cozier, heavier bedding will mean you don't need to crank the heat,” she says.

So, make over your bedroom today and you may find yourself sleeping better tomorrow.

Read more in Decorating & Design and Bedrooms