The optimum room temperature in living spaces is usually between 20 and 22°C. It should be a bit cooler for sleeping, around 17 to 20°C.
What steps should you consider taking if previous measures you consistently implemented result in you still feeling tired and exhausted, even after a good night’s sleep?
Perhaps the air in the room is too dry, and your sleep at night is disturbed. In addition to the temperature, air humidity is a decisive factor for restful sleep. A healthy humidity range is between a minimum of 40 and a maximum of 60 per cent relative humidity. As the airways do not dry out so quickly within this range, sleep quality improves over the long term.
To reach this crucial temperature and humidity range, the balance between fresh air and heating should be right. There is a rule that revolves around three points: OFTEN – SHORT – INTENSIVE. As already described, what this means in practice is intermittently ventilating several times a day. As the difference between the temperature inside and the temperature outside is more minor in summer than in winter, air exchange takes more time. It is therefore essential to bring fresh air into the room, preferably by means of a brief draft. Especially on very cold days, people tend to ventilate less – too little. This results in increased humidity in the bedroom, which can also promote the formation of mould that is hazardous to health. In winter, it is therefore advisable to ensure that air is rapidly exchanged several times a day, and at least in the morning and the evening.
In addition to hygiene, temperature and humidity, the bedroom furnishings should also be considered. The bed should be in a “quiet” place in the room – if possible, with a north-facing headboard. Having a wall or room divider behind the headboard can be a relevant factor. Electrical devices that are connected to the power supply should never be close to the headboard and should not be switched to the standby function. Disconnecting from the mains is recommended, as this keeps the bedroom free of “electrosmog”. Battery-powered radio alarm clocks should also be mentioned in this context. These only receive signals from time to time, but do not transmit any data reminiscent of work. Computers, ironing boards and cleaning utensils should not be in the bedroom.
Colours influence your mood and well-being, as well as how relaxed your sleep is. It is important to note that your favourite colour is not necessarily the best colour to paint your bedroom. Pastel colours help to create a relaxed atmosphere. Colour accents that promote a feeling of well-being can be used for home accessories such as bedding, carpets or curtains.
The following colour effects have been noted in the world of colour therapy:
Pink: balanced, positive, optimistic
Blue: calm, content, harmonious
Green: safe, calm, relaxed
Yellow/Orange: happy, warm
Brown: natural, grounded, cosy
Red: spirited, warm, active,
White: neat, clean, light,
Purple: magical, feminine, creative.
It is essential to pay attention to relevant harmonies when dealing with colour combinations. A light coat of paint generally makes rooms appear more spacious. Colour quality is also a relevant issue. Formaldehyde and preservatives can cause allergies or skin irritation.
Houseplants have been proven to improve the room climate and, in the best case scenario, filter pollutants out of the air. For a long time, plants in bedrooms were considered unhealthy due to the fact that they produce oxygen by photosynthesis during the day, and most absorb oxygen and release CO² at night. This view is no longer valid, as the nocturnal oxygen intake and the corresponding CO² release is very minimal. There are even some plant species that produce oxygen at night. These are primarily succulent plants, i.e. those that store water in their roots and leaves, making them particularly easy to care for. The following species can also be placed in the bedroom: the desert lily (Aloe vera), viper’s bowstring hemp (Sansevieria), and needle palm (Yucca).
NASA scientifically examined and confirmed the filtering characteristics of various indoor plants in a wide-ranging study. Wikipedia has a list of all plants that shows which pollutants are filtered out of the air by each species. Examples include the spider plant (Chlorophytum comosum), peace lily (Spathiphyllum), weeping fig (Ficus benjamini), common ivy (Hedera helix), ivy arum (Epipremnum aureum), rubber tree (Ficus elastica) and Madagascar dragon tree (Dracaena reflexa and Dracena marginata).