By KIM COOK
Associated Press<\/p>\n\n\n\n
There\u2019s 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 bring that energy down to get a good night\u2019s sleep?<\/p>\n\n\n\n
With electronics, cookery, clothes and books all in one space, it can be a challenge to create a restful refuge.<\/p>\n\n\n\n
Design and sleep experts have some tips:<\/p>\n\n\n\n
Everyone needs good sleep to stay healthy.<\/p>\n\n\n\n
\u201cThe primary rule, maybe the only rule of small space design, is people have to be honest about how they really live,\u201d says Olivia Hosken, House Beautiful\u2019s deputy managing editor. \u201cWhen there\u2019s limited square footage, there\u2019s less allowance for things that don\u2019t function optimally.\u201d<\/p>\n\n\n\n
So, spend your money on a proper bed or a quality sleep sofa. Skip big tables or chairs you won\u2019t use, she added.<\/p>\n\n\n\n
Andrea Morris of Lancaster Place Interiors in Wilmington, North Carolina, is a fan of wall beds, which rest flush with the wall when closed, then flip down for sleeping. They\u2019re better known as Murphy beds, named after William Murphy, who came up with his version in 1900 while living in his own San Francisco studio apartment.<\/p>\n\n\n\n
Some Murphy beds combine a sofa with a wall bed.<\/p>\n\n\n\n
To separate your sleep area from the rest of the apartment, you could get a freestanding screen, room divider or \u201cfloating\u201d (hanging) wall.<\/p>\n\n\n\n
And as much as you can, keep that area strictly for sleeping.<\/p>\n\n\n\n
\u201cAvoid doing work or anything stressful from your bed,\u201d says Jeff Kahn, co-founder of the Chicago-based sleep-research company Rise Science, which developed a sleep-tracking app, Rise.<\/p>\n\n\n\n
\u201cThis helps to maintain what sleep medicine practitioners call \u2018stimulus control,\u2019 which helps your brain associate the bed with sleep, rather than wakefulness and stress,\u201d he says.<\/p>\n\n\n\n
If the bed is the only place of refuge, still do what you can to keep wakefulness and sleep in separate zones. Lisa Strauss, a psychologist specializing in cognitive behavioral treatment of sleep disorders, has suggested designating different sides or ends of the bed for reading and sleeping.<\/p>\n\n\n\n
\u201cMake sure your space is well ventilated, and consider an air purifier,\u201d says Kahn. This is especially important if you\u2019re cooking in the same space you\u2019re sleeping in.<\/p>\n\n\n\n
Consider a diffuser for similar reasons, says Spruce editor Mia Ingui. She suggests using calming scents like lavender or chamomile just at bedtime, to \u201cset the tone for restful sleep.\u201d<\/p>\n\n\n\n
Also, be sure that computer, TV and other screens, which are just a short distance away, are turned off. Their light at night can disrupt our internal clocks, or circadian rhythm.<\/p>\n\n\n\n
If the buzz of nearby appliances or street sounds are keeping you up, consider a noise machine. Ingui likes the Hatch Restore, a \u201csunrise lamp\u201d that provides soothing sounds and lights up gradually in the morning. She also suggests blackout curtains.<\/p>\n\n\n\n
\u201cOne of my don\u2019ts when it comes to studio living is leaving beds unmade,\u201d says Morris. \u201cIt\u2019s amazing how much better you feel after a hard day entering a space with a made bed. And in a studio, it\u2019s often the sofa, too. So make it inviting for yourself and others.\u201d<\/p>\n\n\n\n
Stow away electronics overnight and out of sight; side tables with plugs and ports are handy and an efficient way to reduce clutter.<\/p>\n\n\n\n
Ingui recommends choosing breathable materials for bedding if it\u2019s difficult to regulate your studio\u2019s heating and cooling.<\/p>\n\n\n\n
\u201cIt\u2019s also great to invest in a duvet cover\/insert rather than a bulky comforter \u2014 this way, you can easily keep multiple foldable, storable covers on hand and swap them out, rather than hoarding a bunch of large comforters you don\u2019t have space for,\u201d she says.<\/p>\n\n\n\n
With some thoughtful choices, your small space can have the vibes we all want from home life: cohesive, calming and sleep-friendly.<\/p>\n\n\n\n
New York-based writer Kim Cook covers design and decor topics regularly for The Associated Press. Follow her on Instagram at @kimcookhome.
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