The Tribune

By Bettyjoe Cooper

Donald Trump makes headlines by tweeting at times most of us are still sleeping. He has also sparked debate over work/life balance for reportedly conducting White House business in his bathrobe.

Bringing work to bed disturbs our ability to work and sleep well. With this in mind, here are eight ways to improve your bedroom for a better night’s sleep:

1 What’s the view

from your bed?

According to Gina Lazenby, founder of The Healthy Home, positioning the bed so that there is a clear view of the door is calming.

“This helps you to drop your guard, and to feel as though you’re in a protected space, so you relax more. To lessen anxiety, the last thing you see before sleep should be gratifying or inspiring. And definitely not a television set.”

She also recommends mounting a picture of a rustic scene or favourite place on the wall facing the bed.

2 Mirror, mirror off the wall

Mirrors make rooms feel less intimate, despite the hints of sleaze that may run across one’s mind. According to Ms Lazenby, they “activate energy”, and at bedtime “you want a room to feel cool, dark and small.”

Mirrors give the sense of greater space so hang them on the inside of wardrobes. Or if they are a must, cover them before bedtime. You’ll feel the difference.

3 Get the blues

“Blue is the colour of the mind, and soft blue has a low saturation which is mentally soothing,” according to colour psychologist Karen Haller. She recommends using soft blues in the bedroom and avoiding darker blues. Especially avoid trendy dark blues like cobalt, as they “stimulate thinking and concentration”.

Use pinks or apricots for a more sensual and amorous aura.

“But definitely don’t paint all four walls in these colours,” said Ms Haller. “Too much of any colour can make you feel adverse effects, and your body will feel over stimulated.” Paint a feature wall, or accent soft blues on accessories such as curtains or lamps.

4 It’s all about

the lighting, baby

The absence of light is important to trigger the body’s natural production of the melatonin hormone. Most people are aware that this hormone, also available as a supplement, encourages sleep. Experts recommend using thick, dark curtains or blackout blinds.

Architect and design expert Thomas Klassnik said: “At night, you want light to be a warm orange, but during the day it should be bluer and brighter, similar to natural daylight.” Use colour-changing LEDs such as Phillips Hue that allow you to control accent lighting to suit sleep patterns. Your smartphone can control these systems, or use timers.

5 Avoid shelving over beds

“If you lie underneath a bookshelf, or have a wooden beam running across the bed, the room’s energy will exert pressure on you”, according to Ms Lazenby. They are not conducive to relaxation, clear head space in every sense.

1. Dull background noise

Furnishings and accessories can absorb echo and vibrations. A thick carpet with a decent underlay will also help to deaden sounds. “At the extreme end, you could use foam padding on the walls, like that used in a recording studio, to absorb noise,” said Mr Klassnik.

7 Certain plants can aid sleep

English ivy and aloe vera are air-purifying plants that release oxygen at night. They are also decorative. A US study reported that English ivy removed 78 per cent of airborne mould in 12 hours. Lavender, often used in aromatherapy, has a calming, sleep-inducing aroma.

8 Bigger and better is best

As you get older, you need every advantage to help you sleep. Upgrade to a king or California king sized bed. Or buy a state-of-the-art gel or memory foam mattress such as the Wellsville. Buy as much mattress as your pocket can afford. After all, you’ll spend about 30,000 hours in it before you replace it.

• Bettyjoe Cooper is a self-published author and the founder of Brand New Mattress Company, a retailer of bedding products located in Nassau.