Design for a good night's sleep

The impact of sleep on well-being

Sleep is the foundation of our well-being – its quality and quantity are essential for the harmonious functioning of both body and mind.
During sleep, the body passes through different stages, including nREM (deep, restorative sleep) and REM (a phase of intense brain activity and dreaming) – both are equally important for maintaining holistic balance. Sleep strengthens our immune system, regulates hormones, reduces stress and alleviates inflammation, while the brain processes acquired information, supporting memory, creativity and focus.

Getting enough sleep – 7 to 9 hours each night – positively influences all areas of life: body regeneration, emotional balance, the quality of relationships and work effectiveness. Therefore, we should not only view sleep as a break from daily challenges but as an essential element of self-care and balance. Where can we draw inspiration for this? From the fusion of nature and science.

A healthy circadian rhythm

How our body responds to changing light, seasons and other natural cycles is the focus of chronobiology, a young field of research. Its pioneers – Jeffrey C. Hall, Michael Rosbash and Michael W. Young – were awarded the Nobel Prize in 2017 for their findings.

Thanks to them, we know that every cell in our body has its own biological clock, synchronized with the day/night cycle. Just as plants open and close in response to light, our bodies also adapt to natural diurnal cycles. Living in harmony with these cycles is the first step toward deep, restorative sleep.

There are individual differences among people based on chronobiological types – it's worth knowing yours to choose the best lifestyle habits and consciously allocate activity throughout the day.

A sustainable sleep environment

The space where we sleep is crucial for the quality of our rest. It should primarily make us feel safe. In addition to an ergonomic mattress and pillows tailored to our sleeping position, creating such a space is supported by principles of sustainable and biophilic design, which combine care for the individual with concern for the planet.

Natural materials and colors – subdued earth tones like greens, beiges and blues – have a calming effect on our nervous system. Equally important are the materials themselves, as they directly touch our skin. It's worth choosing organic ones that are good for both our health and the environment. Seasonal bedding changes – flannel for winter and breathable linen for summer – provide physical comfort, which translates to mental tranquility.

Temperature and air quality – sleeping spaces should be kept cool. During sleep, our body slows down and its temperature drops. We’ll fall into deep sleep more gently without waking up if the ambient temperature is between 17–18°C. It's also important to ensure that the air in the bedroom is fresh and properly humidified (40–60%). Humidifiers will aid in comfortable inhales and exhales. If we fear the cold in winter, it's better to opt for a warmer duvet or a wool blanket, which has health-promoting properties.

Light – access to natural sunlight during the day and the ability to regulate artificial light in the evening contribute to peaceful falling asleep and gentle waking. Bedside wall sconces with lampshades can provide soft, diffused light, creating a cozy atmosphere. If we live in an area with significant light pollution, blackout curtains are a good solution to help us experience the soothing darkness our nervous system needs.

No technology – research shows how strongly technology affects our sleep experiences. For example, before the 1960s, when people were mostly surrounded by black-and-white media, their dreams were monochromatic. Today, with omnipresent screens displaying a rainbow of colors, only a few people don’t dream in color. However, the main reason to avoid technology before bed is the blue light emitted by screens. It disrupts melatonin production, keeping the mind alert instead of winding down and the body in active mode. Consider choosing an analog alarm clock that gradually wakes you with light and sound, allowing you to consciously disconnect from the digital world.

Silence - a space isolated from noise from walls and windows is essential for restful sleep. As architect Peter Zumthor, winner of the Pritzker Prize, said: "Architecture is an envelope and background for life which goes on in and around it, a sensitive container for the rhythm of footsteps on the floor, for the concentration of work, for the silence of sleep." If silence is a luxury we lack in our environment, devices emitting white or pink noise can be a helpful solution. These are sound signals at certain frequencies, acting like a "sound blanket" that masks other noises, making it easier to fall asleep. They are very similar, differing only in the number of higher frequencies. White noise sounds like a steady hum from a fan, while pink noise resembles the sound of raindrops gently hitting the ground. Both have calming effects, reducing brain activity and shortening the time it takes to fall asleep.

Order – for the mind to fully rest, we need an organized space free from excess stimuli. Decluttering around the bed is important. One inspiration for this approach is "monastic bedrooms" – almost ascetic sleeping spaces reminiscent of monastic interiors. This concept, deeply rooted in mindfulness and simplicity, promotes peace and good sleep through clean forms and minimalist design, inspiring a more conscious approach to consumption.

Twilight and dawn rituals

To fully benefit from good sleep, it's helpful to maintain a consistent rhythm in our days and nights. Set regular wake-up and bedtimes. Consciously design rituals that signal the transition from activity mode to rest mode and vice versa.

In the evening, the most important thing is to put away all devices emitting blue light at least an hour before bedtime. Incorporate gentle physical activity into your evening routine – yoga, pilates, light stretching, or somatic exercises. It's best to end with meditation or another calming mindfulness practice. A warm bath, an aromatherapy session or an herbal tea infusion with relaxing properties will deepen the state of relaxation before sleep.

Mornings should start with activities that naturally awaken the body and mind – a cold shower, energizing exercises or a nourishing breathwork session. A glass of warm water, a cup of coffee or matcha and a few minutes of journaling will help strengthen focus before diving into the daily hustle

Wise Sleep

At Wise Habit, we want to support you on your journey to peaceful nights, which is why we carefully select products in our Wise Sleep category. This collection includes sustainable accessories and textiles designed for nighttime rest. All are created with respect for the planet’s resources and to help you wake up refreshed and ready for the day ahead.

Take care of your sleep with Wise Habit.