How well do you Sleep at night? Studies show that 13% to 33% of Australia’s adult population experience insomnia or difficulty either getting sleep or staying asleep. Insomnia is common sleeping disorder that has serious health consequences such as heart diseases, diabetes and anxiety and depression. Sleep problems can be due to various reasons including an underlying medical condition, lifestyle habits and the sleeping environment.

Do you know that your Bedroom has an impact on the quality of your sleep? For instance, trying to sleep in a hot and humid room can be a struggle because body temperature naturally goes down in the sleep onset stage. “If it’s too hot, it may interfere with your body’s natural dip and make you more restless through the night,” according to the National Sleep Foundation.

Explore bedroom makeover ideas for better sleep.

Get quality zzz’s in a minimalist bedroom

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Can’t sleep? It may be the clutter on your desk. A study published by the American Academy of Sleep Medicine suggests that cluttered bedrooms and less comfortable beds may worsen sleep quality. Minimalist bedroom designs can help clear visual chaos that keeps your mind running even during bedtime. Limit the colors in your room and clean surfaces of unnecessary items. Use cabinets and other storage for your clothes and grooming essentials. Choose high-quality foam that supports your body’s alignment and promote blood circulation. If possible, rid your bedroom of electronic gadgets.

Sleep in a sea of blue

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Chromotherapy or the use of colors to heal physical and mental pains can be applied in a bedroom makeover. Blue is a calming shade that can help people suffering from insomnia. It slows down the heartbeat and reduces nervous excitement. Combine different shades of blue such as washed denim, dusty blue, smoky blue and Pantone’s Riverside. “Cool and calming, strong and stable; displays a subtle vibrancy and sophistication,” Leatrice Eiseman, executive director at Pantone Color Institute, described the Riverside blue palette.

Cool down your bedroom with lots of greens

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How soon do you fall asleep once you get to bed? If you takes you two to four hours to doze off, you may be suffering from sleep onset insomnia. One factor behind this sleeping disorder is an abnormality in the body temperature rhythm. The body temperature drops as the body enters the sleep onset stage or the phase from wakefulness to sleep. A cold bedroom facilitates this transition. Experts recommend setting the thermostat at around 65 degrees Fahrenheit. You can also add indoor plants to control humidity and cool your room. Indoor plants such as spider plants and golden pothos also clean indoor air of pollutants.

Sleep on a comfortable bed with plush pillows

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Having trouble falling asleep? Don’t blame your daily coffee just yet! Assess your bedroom. Do you keep on tossing and turning on your bed? Your bed may be the culprit. “Contrary to popular belief, it’s not necessarily better to sleep on an extra firm mattress, so use your body as a guide to what feels best through the night,” according to the National Sleep Foundation. Memory foams give personalized comfort by molding to the body shape. Test bed foams overnight in hotels or in a friend’s house. Choose comfy pillows and cotton fabric sheets that don’t trap heat.

A stylish dark bedroom for quality snooze

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What is the science behind sleeping in darkness? A brain region called suprachiasmatic nucleus (SCN) controls body functions that make us feel drowsy or wide awake. Once the SCN, through the retina, is exposed to morning sunshine, it triggers functions such as raising body temperature and delaying the release of the sleep hormone melatonin. Artificial light like the fluorescent lamp in your bedroom can mimic the effect of sunshine and trick the SCN into delaying sleep. Thus, it is advisable to turn off the lights at bedtime.

Some decorating ideas to a better sleep include painting the walls with dark colors, mounting light-blocking curtains, and using dimmable lights. Try a modern industrial design for your bedroom.

Choose a design theme closest to your heart

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Your bedroom is your true personal space. This is where you dissolve your daily stresses and shed your inhibitions. Make this room a place you will love to spend time in. Choose a design theme aligned with your personality and interests. You can invoke designs from the good ‘ol days with a vintage design or pay homage to East Asian culture with a Japanese-inspired bedroom. You don’t need a total revamp. Know the essential elements of the theme and incorporate these with your existing design. If you’re going shabby chic, you can refurbish your dresser and chair with whitewash paint and display repurposed décor pieces. Check out Pinterest for DIY room decorating tips.

If you’re not meeting the recommended seven to nine hours of sleep each night (for adults aged 18 to 64), it’s time to make changes in your life. Does your bedroom have a conducive sleeping environment? Experts suggest clearing the bedroom of distracting clutter. Keep your clothes neatly tucked in cabinets and dressers. Add storage spaces if necessary, just don’t let stuff pile up on the floor. Use colors to induce calming and soothing feelings. You can combine various shades of blue. Keep your bedroom cool and dark, and make sure your bed mattress and pillows support your body to stop the nightly tossing and turning. Finally, design your bedroom according to your personality and taste. Turn your sleeping area into a true relaxation haven, your personal refuge from the toxicity of the outside world.