The Well Home

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Our bedrooms are a hot mess. 🛌

No, I’m not talking about the fact that you probably didn’t make your bed this morning. Although, if you haven’t done that, you should! 😉

I’m referring to the fact that most of our bedrooms aren't optimized for restful sleep.

Instead, they often include elements like bright pastel colors, minimal window coverings, a big screen TV, a bedside phone charger, glaring non-dimmable LED lights, and warm, cozy temperatures—each of which can hinder our ability to get quality rest.

Oof!!

While that might sound like a cozy retreat, every one of those elements is sabotaging your sleep. 😴💤

Did you know:

😳 Approximately 58.9% of people report experiencing poor sleep quality.
😳 46% of people with below-average sleep quality rate their mental health as poor or very poor.
😳 Poor sleep quality is linked to $44 billion in lost productivity due to higher levels of unplanned absenteeism among workers.
😳 Chronic poor sleep is linked to various health issues, including weakened immune function and increased risk of chronic diseases.
😳 Insufficient sleep can lead to increased irritability and stress, impacting personal relationships and emotional stability.

So here's what you actually need:

✅ Dark paint on the walls (my favorite is Tricorn Black from Sherwin Williams) 🎨
✅ Blackout curtains on the windows 🪟
✅ No technology (to cut down on blue light exposure and sound interruptions) 📵
✅ Dimmable lights to match your circadian rhythm (or even better, daylight color-adjusting lights) 💡
✅ A cool room temperature (ideally between 67-69°F) ❄️

These simple design tweaks are scientifically proven to enhance your sleep quality. Add to that a consistent routine, a balanced diet, morning sunlight, and regular exercise, and you’re on your way to dreamland. 🌙✨

How do I know?

Because I’ve made these changes in my own bedroom and for others.

My sleep quality score, tracked by my Oura ring, jumped from the 50s and 60s to a consistent and optimal 87+ every night. 📈

My point is, you don’t have to suffer. You can design good sleep into your life with just a few simple changes in your home. 🌟

That’s what we do at The Well Home. If you’re interested, we’d love to help you transform your bedroom into a sleep sanctuary. 🏠

Follow me, Gautam Gulati, MD, MBA, MPH, CID, for more doctor-recommended wellness design tips for the home. 🏡

Our next day begins with your last night's rest.

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