“To Sleep, Perchance to Dream”
Hamlet may have been contemplating the eternal sleep when he uttered those famous words, but we’re talking about ordinary sleep, whether that’s a good night’s slumber or a winter’s nap. So, let’s get cozy and talk about sleep, from curating your own at-home pillow menu to sleeping tips from experts.
Count Down to a Better Night’s Sleep: 10-3-2-1-0
Widely shared on social media, the “10-3-2-1-0” formula for improved sleep emphasizes the importance of a regular sleep routine. In brief:
- 10 hours before bed: No more caffeine
- 3 hours before bed: No more food or alcohol
- 2 hours before bed: No more work
- 1 hour before bed: No more screen time
- 0: The number of times to hit your snooze button
Other tips for better sleep hygiene come from a variety of health experts. The American Academy of Sleep Medicine offers a 14-point list that incorporates elements of the 10-3-2-1-0 rule along with the following:
Try for at least 7 to 8 hours of sleep each night, and keep a consistent schedule getting up at the same time every day.
If you don’t fall asleep after 20 minutes, do a quiet activity without a lot of light.
Keep your bedroom at a comfortable, cool temperature.
Exercise regularly each day.
Northwestern University emphasizes the importance of sleeping in a dark room. According to a Northwestern Medicine study, even a moderate amount of light exposure during sleep can impair cardiovascular and glucose regulation, which are risk factors for heart disease and diabetes.
If you have concerns about your sleeping habits and health, both Northwestern University and the University of Chicago have well-regarded sleep centers.
2024 Decorating Trends for the Bedroom
Considering it’s your private sanctuary, generally not used for entertaining nor a place that guests see, the bedroom is often put on the back burner when it comes to home redesign. But given the countless hours spent there, it’s a room that definitely deserves attention. Here are several trends to refresh your sanctuary in the coming year.
You may shy away from the shag carpet of your youth, but plush Wall-to-Wall Carpeting is making a comeback. Especially in the bedroom, the luxurious feel is perfect for padding around barefoot and noise absorption is especially welcome if you have to be up when others are still slumbering.
The Quiet Luxury trend that swept through the fashion world in 2023 is having its impact in the home, and the idea that luxury can be serene, subtle and understated is especially relevant to the bedroom. San Francisco-based designer Mahsa Afsharpour is advising her clients to incorporate high-quality linens, durable and classic furnishings, clean lines, natural and sustainable materials, and subtle patterns.
Seeking to connect our interior living spaces more closely to nature, Biophilic Design principles are being applied in the bedroom. Living walls, potted plants, and earthtone palettes bring the outdoors in, fostering tranquility and connection with the natural world.
Curate Your Own At-Home Pillow Menu
The Royal Sonesta Benjamin Hotel in New York City features no fewer than 10 options on its signature pillow menu, including an anti-snore pillow that elevates the chin from the chest and one that’s filled with 10 million air beads to keep the head cool while providing firm head and neck support.
Your overnight guests may not demand quite so many specialized options, but if you would like to indulge visiting friends and family with a pillow menu, here’s a guide to get you started:
- Feather and down pillows will give your guests luxurious softness and warmth.
- Guests who struggle with allergies will appreciate having a hypoallergenic pillow on the menu.
- Developed by a NASA engineer, memory foam is ideal for pillows as they reform and conform to the shape of your guest’s neck and head, thereby reducing strain.
- Natural and renewable, buckwheat pillows provide excellent support because the hulls contour to the weight and shape of the sleeper’s head and neck.