Is your child struggling with anxiety or sleep problems? It may be time for a bedroom makeover. A recent survey has found that around 34 percent of children aged 7 to 16 years had a problem with sleep three or more times during the past 7 nights. Poor sleep doesn’t only lead to moodiness or crankiness, but it can cause significant health problems in kids. Evidence shows that lack of sleep can hinder physical growth and development, and increase the risk of emotional and behavioural issues like impulsivity or depression, among others.
Establishing a consistent bedtime routine can help to improve sleep issues in children, but having an optimal sleeping space can also be beneficial for a good night’s rest and overall health. Evidence shows that creating a calm and organised bedroom can directly influence a child’s physical and mental development. For better sleep and wellbeing, here’s how to design a wellness-focused bedroom for your child.
Create Order and Calm
Studies show that factors such as clutter, clashing patterns, overly bright colours, and loud noises can have a negative impact on a child’s sleep quality and ability to fall asleep. Having an overly stimulating and messy room can send mixed messages to the brain, and according to sleep expert Martin Seeley, it can increase a person’s stress levels which then triggers cortisol production. “Prolonged exposure to cortisol disrupts your natural circadian rhythm,” he explains. A clean and soothing environment can help to calm the mind, so think about doing a thorough clean first before making any major changes to your child’s bedroom.
Ask your child to help you separate all the things that should be discarded from the items that they’d like to keep or donate. Everything that needs to be binned should be taken out of their room right away, while the items for donation should be kept in a box and moved to a different part of your home. Whatever’s left should be stored in their proper places. If the room lacks storage options, think about adding a few shelves or drawers to keep your child’s bedroom clean and tidy.
You may also want to refresh the space by having it repainted and redecorated by a professional. Choose a neutral colour theme to create a soothing atmosphere that’s incredibly relaxing for young children and teens. Break up the monotony by adding accessories in soft pastel colours like blush pink, powder blue, sage green, or light purple. This will add warmth and personality to the room without making it feel chaotic or overwhelming. The price for a professional paint and decorating job will vary depending on the size of your child’s bedroom and your chosen design, so keep this in mind if you want to stay within your budget.
Increase Comfort
Excess light, warm temperatures, and lack of comfort can cause sleep disturbances in preschoolers and school-aged children. After cleaning and repainting, think about adding elements to increase comfort and cosiness in your child’s bedroom. Block harsh sunlight and streetlights with black out curtains, then reduce noise by installing thick carpets or rugs on hardwood floors. You may also want to check the windows and doors for any gaps and seal them to prevent unwanted sounds from filtering in.
If your child’s bedroom is overly warm, install a fan or an air conditioner unit in the space to get the perfect temperature for relaxing or sleeping. According to experts, the ideal temperature for sleep is somewhere between 15.6°C to 19.4°C since a cooler bedroom can lower the body’s natural temperature, which is essential for falling and staying asleep. If you live in a rental, consider a stand fan or a portable air conditioner for wallet-friendly yet efficient cooling.
Has your child been sleeping on a lumpy or uncomfortable mattress? Replace it with a new model so your little one can be comfortable and supported while they slumber. Pick a medium-firm mattress for safety and support, and choose a double mattress instead of a twin for long-term use.
Add Restful Lighting and Scents
That bright light coming from the LED bulb in your child’s bedroom may be useful when they’re reading or doing homework, but it can interfere with sleep since it has high levels of blue light. This suppresses the body’s ability to produce melatonin which is a crucial hormone for regulating the sleep-wake cycle. To improve your child’s sleep quality, install wall sconces or recessed lights that they can use while they’re resting or going through their bedtime routine. See to it that the lighting fixtures have amber bulbs since these are less likely to interfere with melanin production.
As a final touch, add an oil diffuser to your child’s room. Using essential oils like lavender, chamomile, or bergamot are highly effective for enhancing sleep quality since these can reduce anxiety and induce calmness. Just add 3 to 5 drops of oil to the diffuser at least 30 to 50 minutes before bed, or mix the oil with a cup of water and spray onto your child’s pillow an hour before their bedtime.
Getting a good night’s sleep is essential for your child’s development and wellbeing. Try these tips to design a bedroom that improves sleep quality so your child can be focused, energised, and in a great mood in the morning. If sleep problems persist, consult your pediatrician for proper treatment.