What is the most important room in your home? (Hint: it isn't the Kitchen)

Designing the Night

In this episode we unravel why “night” feels like a relic of another era and how modern life has quietly rewired our bodies’ deepest rhythms. Host Sarah Shaulis takes you inside the science of circadian biology — the ancient internal clock that tells our bodies when to heal, rest, and thrive — and shows how artificial light, 24/7 stimulation, and our home environments have effectively broken the contract between darkness and biological repair. 🌗 You’ll hear what circadian misalignment really feels like, why it drives inflammation, metabolic confusion, cognitive fog, and even chronic disease, and how everyday design choices — from light color to blackout curtains — can help your bedroom work with your body, not against it. Whether you’re a homeowner, renter, or daydreamer, this episode reframes sleep and health through the environments we build and live in. 🛏️🧠 Get full access to INTREPID at intrepidinterior.substack.com/subscribe [https://intrepidinterior.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Why Your Body’s Clock Is Always Late

Don’t like to listen? Read the full article here. [https://intrepidinterior.substack.com/p/always-running-a-little-late-your] In today’s episode, we explore one of the most overlooked yet powerful forces shaping your daily life: your circadian rhythm. Building on last week’s discussion about naps and nighttime waking, we peel back the layers of the body’s internal timing system—the 24-hour(ish) clock that governs your sleep, mood, focus, hormones, hunger, and even emotional intelligence. I share a personal story from our own recent move and how I realized I wasn’t taking my own design advice. From intrusive streetlights to freeway noise, I found myself feeling frustrated without understanding why. That moment of “design soul searching” opened the door to this deeper conversation about illumination and the biology behind feeling rested, aligned, and well. Together, we’ll unpack: * How your internal clock works—even in total darkness * Why all humans run a little “late” biologically * How light isn’t the engine of the circadian rhythm, but the alignment system * Why poor lighting, environmental stressors, and bad design throw our biology into chaos * And what renters and homeowners can do to recalibrate their daily rhythm This episode sets the stage for next week’s deep dive into the body systems controlled by the circadian rhythm—and how you can design your home to work with your biology instead of against it. If this conversation inspires you to rethink your evening lighting, bedroom setup, or daily routines, be sure to subscribe for more science-backed design insight and practical steps you can use to transform your home and your health. Get full access to INTREPID at intrepidinterior.substack.com/subscribe [https://intrepidinterior.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

The Crystal Ball of Interior Design

Recently, one of my new clients wrote me an email about how she wanted to shop for furniture on her own because she didn’t think that I could understand or capture her aesthetic without more direction or inspiration. One of my favorite networking tricks is to tell a person I am meeting for the first time what their home looks like. Many people seem alarmed at how accurate I can be, even when I have only spent a few minutes conversing with them. Sometimes I think this might chase away clients for fear of being too seen, but I consult my crystal ball anyway. While design is exciting because it has a million possibilities of solutions, it is also a science. Many of the theories and studies that advanced designers can use are related to environmental psychology. Let’s dive into some of that mystical science. Your Style Smells We are at a networking event, and we are standing in a group of people who shuffle as they move to introduce themselves. You shuffle over towards me, and as you do, the air rushes past me with your scent. The overwhelming scent hits me with notes of musk and spice, with a small hint of woody notes like cedar and sandalwood. Without taking note of what you are wearing for fit, color, and texture. I can tell that you lean towards some of the more organic aesthetics like Rustic, Japandi or Bohemian, and Eclectic. If you had a more herbaceous note at the end of the scent, then I would assume you lean even more into traditional styles and start to understand that your color palette might be cooling and calming. See, we haven’t spoken a word, and I already have a clue as to your style preferences. The Chameleon, The Pitch, and the Wardrobe There are three things that I assess when meeting new people that give away almost everything I need to know to understand their design preferences. The chameleon is the color a person chooses to show up in. When networking, people tend to try to put their best foot forward and choose their outfit accordingly. Color choices often tell me how someone is feeling about the event they are attending and the room they are in. Do they want to feel calm or energized? Grounded or expressive? The pitch is their voice - the tone, rhythm, and word choices all reflect how a person sees the world. Some people use emotional language that evokes a sense of agreeableness and emotional comfort. Some are more expressive, leaning into an artistic or creative identity. The wardrobe is a representation of their inner architecture. The material, texture, decorative details, and patterns all give way to how they shape space. A structured blazer, one of my favorites, tells me a person loves order, organization, and modern lines. A flowy linen dress might say that they lean towards organic-shaped furniture and natural light. Together with scent, the colors you choose to wear, the word choice and tone of your voice, and the type of clothing you wear, form a design language that is quick and intuitive for understanding more about you and your unique design aesthetic. The Chameleon - Why Color is the Fastest Way to Know Your Style The colors that a person chooses to wear to express themselves, especially to a public event, give me a first look at not only their color preferences but also their chosen aesthetic and time period interests. After all, color wasn’t accessible to the masses until about 170 years ago during the Industrial Revolution and Victorian age. (Learn about that here in my HABITUS article and podcast) [https://intrepidinterior.substack.com/p/industrial-revolution-clue-it-was?r=4b2xuw] Now, color is so available that it can easily become a marker for personality and preference. Our chosen colors aren’t random but a micro-expression of our psychological upbringing, our nervous system, and have even been hypothesized as being a clue to what organ systems might not be functioning properly. (You can read more about that theory here with the Luscher Color Test) [https://amzn.to/4qG0coN] I will go into a few colors to demonstrate. Wearing white or beige means a person prefers simplicity and clarity, and often relates to minimalist and Japandi’s light and airy color palette. Wearing jewel tones means a person often prefers luxury or even glam aesthetics. Wearing pastels like lavender or blush emanates sensitivity and softness, meaning the person often leans towards romantic styles like cottagecore or romantic minimalism. The more highly saturated the color, the more likely the person is to be confident, extroverted, future-focused, or dramatic. The more muted the colors, the person is likely calmer, more introverted, more reminiscent of the past, and generally has more restraint. When I need more information about an acquaintance’s color preference, I comment on that color in the room and pose it as a question. Like, “Her pink dress looks lovely on her!” talking about someone across the room. Most people either agree wholeheartedly or mildly react, telling me subtly what they think of the color. So maybe when you are networking or meeting people for the first time, consider wearing more saturated colors to evoke a sense of confidence and extroverted connection. I will include further color psychology fortune-telling in another article. The Pitch - The Soundtrack of Someone’s Style Often in networking or social situations, we observe the conversations going on around us. This is another opportunity for me to listen to your unique style. The tone, pace, and choice of words are an emotional palette all in their own. Cross-Modal Psychology refers to how sound influences how we experience color, form, and space. Humans often raise the pitch of our voices when trying to be liked. Women may tend to raise the pitch of their voice more as a cue for warmth or likability. Men might lower their pitch if they want to seem more dominant in social interactions. When observing and talking with people, using a higher pitch means their emotions are likely bright, playful, and curious, and can lean towards light color palettes, minimalism, and more delicate furniture. Those who use a midrange pitch have emotions associated with balance, order, and clarity. They often lean towards aesthetics like mid-century, Scandinavian, and smart design features. Those who have lower pitches have emotions associated with depth, power, and gravity. They lean towards a darker color palette, historical styles, and rich textures. The next layer to someone’s voice is their word choice. I will provide a few examples. If someone uses words like organized, efficient, or tidy, they have a high need for cognitive clarity and often lean towards Scandinavian and minimal design aesthetics. People who use words like calm, zen, or retreat are stress-conscious and often lean towards Japandi and nature-based design aesthetics. Those who talk about hosting, entertaining, or hanging with a group of friends are showing you their need for social connection and orientation, and often lean towards transitional or more glamorous aesthetics. As you can see, the voice is an emotional mood board. Giving you clues to what a person thinks in the moment, as well as their general personality. The Wardrobe - The Architecture of Appearance Last but not least, I take note of the clothing choice of my new acquaintance. The clothes we choose are never random and are architecture in motion. What people wear often mirrors the environment they love. I mentioned some examples in the color section, but I will continue that explanation here. Those who wear vintage, thrifted, or unique pieces embody individualism and sentimentality. They tend to lean towards vintage and eclectic styles. People who wear colorful layers and mixed prints are often risk takers and have an expressive personality. They lean towards Maximalism and Retro aesthetics. Wearing metallic accessories implies that you are glamour-seeking and luxury-oriented. This person often leans towards Art Deco and Luxe Modern styles. Finally, those who wear monochromatic colors and have sleek, updated haircuts have a more modern mindset and prefer interiors that are minimalist and urban. This one seems to be changing as our culture has started to shift toward an old money or grand millennial styling. This modern take values eclecticism or the modern version of craftsmanship. Aesthetic Versus Time Period Every person I meet seems to have a unique combination of both Aesthetic Preference and Time Period Preference, even when they aren’t aware of it. We all know a person or two, or can spot them in public, who has not changed their haircut or wardrobe since the 90s. I am guilty of it! I love a good skinny jean. Sometimes it is more subtle than a bad haircut or jeans that haven’t cycled back into style. Based on what I shared above, I reluctantly but often categorize people into style houses so that I can remember them more easily after networking. These four houses, just like Hogwarts houses, incorporate both time and aesthetic. Instead of a hatting ceremony, the house you are in is decided by a mirror that evaluates everything we just discussed above. I will share these and possibly a quiz with you in a future post. An Irish Goodbye With that knowledge of my crystal ball, I am throwing a cloth over it and blowing out the candles. We will return to our previous program regarding sleep, but expect more crystal ball and design fairy godmother installments to come. If this article and podcast inspire you to make changes in your own space, and you want more design insight and inspiration, please subscribe below. Ai was used in the making of the visuals for this article. Also, there is an affiliate link. Get full access to INTREPID at intrepidinterior.substack.com/subscribe [https://intrepidinterior.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

What is the most important room in your home? Continued

In my last post, I revealed that the most important room in a house is actually your bedroom. We took a look at some extremely successful people and their intentional sleep design habits. We also explored the important aspects of wellness and productivity when it came to Water and Air quality. We left off with a couple of intriguing questions. Are naps normal? Is sleeping through the night normal? This week, I started researching and ordering samples for the finishes and window treatments my client could use in her new home. I know I overwhelmed her with options and choices for both window and wall coverings, but it was awesome to see what she responded to as we spread the miniature library I had chosen for her over her kitchen counter. The very first items we examined were for some beautiful bamboo shades for her downstairs and potentially for her primary bedroom. Her new house’s views face southwest, making thermal comfort and controlling light exposure an extremely important foundation to the design of not only her public areas but also her bedroom. I will keep you updated with what we end up choosing for her space here in the coming weeks. B = Beat (Sound) It is common knowledge that sounds can distract or disrupt good sleep, but the science of sound and sleep is more closely tied together than you might realize. One of the jobs the brain does while we sleep is to continuously monitor auditory input for safety. Even sounds that don’t consciously wake you up can cause what is called micro-arousals or fragmented deep sleep and REM cycles. Exposure to sound while we sleep, above 40 dB, can cause elevated blood pressure and heart rate, increased cortisol and adrenaline, cognitive fatigue, and daytime irritability. Some of the most common causes of noise while we sleep are categorized into three categories: external, internal, and structural. External Noise External noise is caused but traffic, sirens, barking dogs, trains, aircraft, nightlife, neighbors, and urban hum. Even if you don’t mentally notice the noise, it could be creating a big health issue without you knowing. These types of noises trigger the fight or flight response or activation of the sympathetic nervous system. That leads to elevated stress hormones (cortisol and adrenaline), increased heart rate, vasoconstriction (narrowing of blood vessels), and elevated blood pressure. Noise affects your entire body. One study showed that a 5 dB increase in environmental noise was associated with a 34% increase in risk of a cardiovascular event like a heart attack, stroke, or related condition in certain populations. External noise can also have a metabolic effect on the body. Chronic exposure increases some risk factors like high blood pressure, unhealthy cholesterol levels, insulin resistance, diabetes, and obesity-related changes. Over time, these combined factors increase the risk of plaque buildup or atherosclerosis, coronary artery disease, and stroke. Internal Noise and Structural Noise Internal noise in our homes includes HVAC vibration, refrigerator motors, ceiling fans, plumbing lines, electronics, and snoring partners. Structural Noise includes thin walls, hollow-core doors, hard flooring, and uninsulated windows. Low-frequency noise such as this is associated with headaches, fatigue, poor sleep continuity, and cardiovascular strain. I am sure we have all been home and heard the pop of an HVAC duct, the hum of the refrigerator or dishwasher, or the sound of an unbalanced fan. Even hearing walking, jumping, or dropped objects on hard flooring can make an impact, pun intended. These sounds can seem hard to escape. Design Strategies to Mitigate Noise Considering the layout, architectural features, and building materials can make a huge impact on the types of sounds we are exposed to in our bedrooms. Just incorporating some into your space can have a huge impact. Here is just a partial list of some design changes you could consider concerning sound: External Noise * Upgrade windows: to double or triple-pane. Each air gap dramatically reduces sound transmission (up to 40-50 dB) * Seal leaks: Use acoustic caulk or weather stripping to seal any tiny gaps around window and door frames. Even small gaps can cause sound infiltration. * Heavy Window Treatments: Consider blackout drapery with dense natural fabrics such as linen, wool, or velvet, or cellular shades that trap sound. Internal Noise * Fill wall cavities with acoustic mineral wool or cellulose insulation. * Place wardrobe, shelving, or upholstered panels along shared walls. * Invest in the right type of rug, such as a large wool or thick-pile because they reduce sound reflection and footsteps. Want the full list of design features for Beat from HABITUS? Check out this link (Coming Soon) Modern Sleep Equals Modern Problems As we move on to Illumination in the HABITUS system, I ponder the history of lighting in our living spaces, much like the paint’s ancient purpose [https://intrepidinterior.substack.com/p/tracing-paints-ancient-purpose-and-4b2] in my latest HABITUS posts. Are you ever concerned that you don’t always sleep through the night for the prescribed eight hours? What if I told you sleeping through the night is a modern invention? Before the invention of the lightbulb in 1879, artificial lighting as we know it did not exist. What if I told you that naps are normal and tied deeply to our biology? Until the advent of the lightbulb, our circadian rhythms were deeply tied to the sunrise and sunset. During this time, writings often noted first sleep and second sleep periods. Humans naturally have a circadian dip right after midday, usually between 1-4 pm. It isn’t even related to how much we ate for lunch. Even when we skip lunch, body temperature, alertness, and attention naturally decline mid-afternoon. So here is your official excuse for a nap because it is no longer about laziness; it is about biology. The Lightbulb Moment In next week’s post, we will discuss the history of lighting, circadian rhythm, and begin to touch on the science of napping. If this post inspires you to upgrade the design in your own space, please follow along for more information and insight into how Intrepid Interior Design and the HABITUS standard can change your space and life for the better. Get full access to INTREPID at intrepidinterior.substack.com/subscribe [https://intrepidinterior.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

What is the most important room in your home? (Hint: it isn't the Kitchen)

While getting ready for some family to visit tomorrow, I have created a long list of tasks specifically for my guest experience. Down to the freshly clean sheets, often a baked good in their room, and a pillow spray that could induce sleep faster than any sleep app, I take pride in my guest experience. Mainly because I want my guests to return, take a design idea home with them, and to simply have a wonderful rest while they are away from home. As an interior designer, I often find that guest rooms and even primary bedrooms seem to be an afterthought in a house. The design emphasis is usually found in the communal spaces of the kitchen and living room. In my last article, I mentioned that many people tend to design for when others visit as a way of showing how they want to be portrayed to the world. When I visit a home, and the communal spaces are put on display but the more private rooms seem to have less attention, I immediately understand more about the person’s personality and the way they value themselves. Environmental psychology research reveals a lot to the trained eye about how people protect their identity and self-concept. When bedrooms are under-designed, it often reflects the patterns of need for external validation, the sacrificial self, and often times unawareness of how their environment can be undermining their wellbeing. This also stems from Western culture, as the parlor, now called the living room, was historically the showpiece of the house. In our modern and often less formal culture, the kitchen has taken the living room’s place. Don’t worry, I am not here to judge. As your designer and friend, I approach people about how deserving they are of a great space of their own to relax in. Photos are from Intrepid Interior Design. Project: Modern Southwestern [https://intrepidinteriordesign.com/modern-southwestern] I have recently started working with another client in Colorado Springs who is moving into a newly built home and has enlisted my help for her primary bedroom. In our first consultation, she mentioned not being able to sleep through the night often. After learning more about her life story, her stage in life, and all she does for others, I am deeply inspired to do all I can to create a truly relaxing space for her. I have never met a client so kind and uplifting to me as a designer, and I can’t wait to translate design into returning her kindness. I will update you as we work through the progress of her primary bedroom. THE MOST IMPORTANT ROOM IN THE HOUSE The bedroom spaces in your home contribute more to your overall well-being than any other space, as quality sleep is the foundation of wellness. This room is an anchor for daily recovery and envelops every aspect outlined in HABITUS in consideration of hydration, air quality, acoustics, thermal regulation, and light exposure through circadian rhythm. THE SECRET BEHIND SUCCESS AND WELLNESS IS REST While many influencers and successful people attribute health and success to the rise and grind culture, what they aren’t telling you is just how well they sleep and the intention they put behind it. Many of them don’t publish the design intention they put into their bedrooms, but I can help you understand the design optimization they use for sleep, recovery, and focus in your own home, solely based on their routine descriptions. Jeff Bezos, the founder of Amazon, is known for prioritizing a minimum of eight hours of sleep a night. He attributes decision-making clarity to quality rest. He has noted that he structures his morning around waking up naturally and suggests the use of design items around circadian support, discussing the darkness, quiet, and comfort of his bedroom. The founder of the Huffington Post, Arianna Huffington, is an advocate of what she calls successful sleep after collapsing from exhaustion. She even published a book on how a well-designed bedroom transformed her productivity and health. Her book is linked here: “ The Sleep Revolution” [https://amzn.to/46uMV9j] LeBron James uses cooling technology in his bedroom, using a climate-controlled system and a smart mattress. He has also optimized his room for the proper darkness, airflow, and temperature. He attributes his longevity and his edge in recovery to sleeping eight to ten hours a night plus naps. THE REST IS SCIENCE As a research-based interior designer, I don’t just create a checklist of the common furnishings in each space, but outline, through the HABITUS rubric that I created, the aspects of health we intend to improve with each room. Without going in-depth, H = H20, A = Air, B = Beat or Sound, I = Illumination, T = Temperature, U = Urban, S = Standard. Below, I will outline a portion of evidence-based research concerning bedrooms and sleep quality. H for H20 While a bedroom is not thought of as a place for hydration, it has more to do with your hydration levels than you think. Research shows that people who sleep less than six hours a night are 16-60% more likely to be dehydrated the next day. Your body works to regulate many hormones while you sleep, including vasopressin, which controls water balance. If your sleep cycles are cut short, vasopressin release can be disrupted, leading to overnight dehydration. Poor sleep also elevates cortisol, which affects electrolyte balance and water retention. Think puffiness, dry mouth, and brain fog. The humidity levels in your bedroom also affect your sleep quality. Bedrooms often experience humidity fluctuations overnight from human respiration, lack of circulation from closed windows, and HVAC cycles. Finding balance here is key. Low humidity, especially in colder months, dries out skin, eyes, and airways. High humidity increases the risk of mold and dust mites, which put strain on the respiratory system and disturb sleep, leaning into the next HABITUS category of Air. Photos are from Intrepid Interior Design. Project: Modern Southwestern [https://intrepidinteriordesign.com/modern-southwestern] A for Air In our modern life, we spend one-third of our lives breathing in our bedroom. We spend more of our time in our bedroom than in any other single room in our house. Unlike the more public areas in our homes, bedrooms are typically closed off for quiet and darkness, making air quality risks more concentrated. According to the WHO, household indoor air pollution causes 3.2 million premature deaths per year globally. While most of the air quality problems with mortality are associated with indoor cooking and heating, many other health implications are tied to our bedrooms specifically. Without fresh air exchange and proper ventilation, CO2 levels rise overnight, often leading to morning grogginess and poor sleep depth. Poor air filtration of dust, pet dander, and pollen accumulates in soft materials such as drapery, bedding, and carpets. Without regular cleaning, these pollutants continuously cycle in the air. Bedrooms can be breeding grounds for mold and dust mites, creating an allergic reaction in the occupant without them even knowing why they might be reacting. Even physical materials we use in our bedrooms play a key role in detoxification while we rest as well. I will cover this in-depth in the articles to come as we explore more aspects of the most important room of the house and the design solutions that can take you from exhaustion to well-being. I will leave you with the following questions: Are naps normal? Is sleeping through the night normal? Affiliate links have been provided in this article. The podcast narrative is created by Google’s Notebook LM Get full access to INTREPID at intrepidinterior.substack.com/subscribe [https://intrepidinterior.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]