7 Bedroom Design Tips for Better Sleep

Sleep is so important. People who get a sufficient amount of sleep are healthier mentally and physically. They are less stressed, they are able to maintain a healthy weight, they are more productive and happier overall.

So it is quite important to know what design aspects in a bedroom will support better sleep and which ones will detract from it. These seven bedroom design tips are based on research, clinical studies, feng shui and environmental psychology.

Tip #1 Clutter

This can be a huge thing for some people. Clutter is horrible for a good night’s sleep. It is not easy to relax or have intimacy in a chaotic environment. You must have some compassion for yourself and get rid of clutter if you have it. It is super stressful and constantly creates anxiety, guilt, self-judgment, fatigue, and other such things. It’s very important you address clutter first before you do anything else. You will feel so much better, I guarantee it.

Tip #2 Bed Placement

Ideally you have a solid wall behind you and you sleep in the view of the door. Really good if your bed is placed diagonally from the door and you have a window to your side, not behind you, especially without a headboard. It feels quite vulnerable and even unsafe.

Tip #3 Headboard

Solid headboard creates a feeling of safety and protection which is helpful to be able to relax. Headboards with holes in it or metal headboard do not create this feeling of protection and safety.

Tip #4 Electronic Devices

Do not plug your phones or laptops right next to your head. Electronic devices, especially chargers and screens radiate EMFs, and these fields are stimulating our brain when we are trying to relax. Also, it is recommended not to use anything with a screen for at least one hour before you go to sleep. Screens emit blue light. Exposure to blue light in the evening screws up the production of melatonin which is called a sleep hormone. If you really like to read in bed, at least switch your device to night mode, which is yellow light. Some people even wear yellow glasses for their screen time at night.If you have a studio apartment or limited amount of space you may need to combine your bedroom with your home office. It’s not ideal, but if this is your only option, I suggest moving your desk as far as you can from your head and unplugging your electronic devices at night.

Tip #5 Lighting

People often ask me about recessed lighting and chandeliers in a bedroom. You don’t really need those in a bedroom, so don’t waste your money on it. A beautiful soft chandelier can be a design feature, but it is more for looks than use. More importantly, have your two lamps on nightstands or two wall sconces on both sides of the bed. I advise you to have your bedroom lighting on a dimmer switch. It’s really a good use of it in a bedroom. Sometimes you need a brighter light and other times you don’t.  Make sure that the lights are not blue or white, but more toward the warmer yellow part of the spectrum.

Tip #6 Darkening Shades

Research shows that we sleep much better if the room is dark. It’s important for balancing your circadian rhythms to get darkening shades. It has to do with the production of melatonin, a sleep hormone, which is produced by the pineal gland in response to darkness. Curtains are not enough for the bedroom. You need darkening shades. They can be 100% dark or partially dark. Some people who really have trouble sleeping will benefit from shades that are 100% dark.  Remember to roll them all the way up to get all the natural light you can during the day.

Tip #7 Temperature

This is not a design tip but a very important one: reducing the room temperature at night anywhere between 65 and 68 degrees Fahrenheit helps to fall asleep faster and get a deeper sleep.

By following these guidelines, you can create a sleep-conducive environment that supports your overall health and wellbeing. Remember, good sleep is essential for your physical and mental health, so take the time to make your bedroom a sanctuary for rest and rejuvenation.