Don’t Work in Bed and Other Tips for Creating a Peaceful Sleep Zone in a Studio

There’s a lot to be said for the work/play energy of a nice studio or other small apartment during the day. But how do you reduce this energy so you can get a good night’s sleep?

With electronics, cooking, clothing, and books all in one space, it can be challenging to create a peaceful retreat.

Design and sleep experts have some tips:

Everyone needs good sleep to stay healthy.

“The main rule, perhaps the only rule of small space design, is that people should be honest about how they really live,” says Olivia Hosken, deputy editor in chief at House Beautiful. “When square footage is limited, there is less room for things that don’t work optimally.”

So spend your money on a proper bed or a quality sofa bed. Avoid large tables or chairs that you won’t use, she added.

Andrea Morris of Lancaster Place Interiors in Wilmington, North Carolina, is a fan of Murphy beds, which lie flush against the wall when closed and then fold flat for sleeping. They are better known as Murphy beds, named after William Murphy, who created his version in 1900 while living in his own studio in San Francisco.

Some Murphy beds combine a sofa with a Murphy bed.

To separate your sleeping area from the rest of the apartment, you can get a freestanding screen, a divider or a “floating” (hanging) wall.

And as much as you can, keep this area strictly for sleeping.

“Avoid working or doing anything stressful in bed,” says Jeff Kahn, co-founder of Chicago-based sleep research company Rise Science, which developed a sleep-tracking app, Rise.

“This helps maintain what sleep medicine professionals call ‘stimulus control,’ which helps the brain associate bed with sleep rather than wakefulness and stress,” he says.

If your bed is your only place of refuge, do what you can to keep wakefulness and sleep in separate zones. Lisa Strauss, a psychologist specializing in the cognitive-behavioral treatment of sleep disorders, suggested designating different sides or ends of the bed for reading and sleeping.

“Make sure your space is well ventilated and consider an air purifier,” says Kahn. This is especially important if you’re cooking in the same space as you sleep.

Consider a diffuser for similar reasons, says Spruce editor Mia Ingui. She suggests using calming scents, like lavender or chamomile, only at bedtime to “set the tone for restful sleep.”

Also, make sure your computer, TV, and other screens that are within walking distance are turned off. Its light at night can disrupt our internal clocks, or circadian rhythm.

If the hum of nearby appliances or sounds from the street keep you awake, consider a noise machine. Ingui likes Hatch Restore, a “sunrise lamp” that makes soft sounds and gradually lights up in the morning. She also suggests blackout curtains.

“One of my no-no’s when it comes to studio living is leaving the beds unmade,” says Morris. “It’s amazing how much better you feel after a hard day when you walk into a space with a made bed. And in a studio, it’s often the couch, too. So make it inviting for yourself and others.”

Store electronics overnight and out of sight; Side tables with plugs and ports are practical and an efficient way to reduce clutter.

Ingui recommends choosing breathable materials for bedding if it’s difficult to regulate the heating and cooling in your studio.

“It’s also great to invest in a duvet cover instead of a bulky comforter – this way you can easily keep several foldable, storable covers on hand and swap them out, rather than accumulating a bunch. of big comforters that you don’t have room for,” she says.

With a few thoughtful choices, your small space can have the vibes we all want from home life: cohesive, calming, and sleep-friendly.

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New York-based writer Kim Cook regularly covers design and decorating topics for the Associated Press. Follow her on Instagram at @kimcookhome.

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