The Ultimate Guide to Creating a Bedroom for Restful Sleep

Our bodies and minds need quality, rejuvenating sleep for overall health and well-being. While you may not realize it, a lot of things happen each night while you drift in and out of dreamland, including:

Physical repairs to our bodies
Immune system strengthening
Memories consolidate
Metabolic waste cleansing
Hormone regulation

For each of these benefits of sleep to occur, it’s essential to allow yourself to get a good night’s rest. One way to promote healthy sleep is to understand your circadian rhythm, the 24-hour cycle that all living organisms experience. The rhythm creates patterns of daily behavior, which help us know when it’s time to do certain activities, such as eating and sleeping.

Do you notice that it’s time to eat lunch even when you’re swept up in an important project? Or does your child start to get cranky around the same time every evening? Are you jetlagged from a trip across the country? These sensations are how our bodies and minds tell us that we’re deviating from our regular rhythm. Thankfully, there are ways to get back on track:

Go for a walk or run in the morning
Spend at least 30 minutes outdoors each day
Use light therapy
Leave curtains open at night
Take melatonin 3-4 hours before bedtime
Understand your chronotype and/or try chronotherapy, a process where you go to bed earlier or stay awake later

Our bodies also need to cycle through the five stages of sleep each night. The most important stage—deep sleep—occurs during stages three and four. Quality deep sleep enhances memory and cognitive function, supports physical health, and improves emotional well-being. On the other hand, when we don’t get enough deep sleep, we can feel tired, lethargic, or irritable.

Let’s explore how to create a peaceful and serene sanctuary that promotes excellent sleep, allowing our minds and bodies to reap the benefits.

Choose the Right Mattress and Bedding

Adults should spend at least seven to nine hours asleep each night. That’s a good amount of time to spend on a mattress—the foundation for good sleep. While lumps and bumps in a mattress are easy to identify, a mattress that is past its prime can cause stiffness, numbness, aches, pains, sleep deprivation, and exhaustion. In fact, you may not realize that your mattress is causing these conditions. Keep in mind the general rule of thumb: replace your mattress every seven years.

A mattress is an investment in your overall health and well-being. Today’s mattresses come in a variety of sizes, types, and price ranges, many featuring innovative technologies such as cooling systems and adjustable firmness. Regardless of whether you prefer a high-tech or low-tech mattress, it should be both comfortable and supportive. Consider these tips when shopping for a new mattress:

Measure your space to select a comfortable size
Determine your budget
Understand the various mattress types
Read online reviews
Ask your salesperson questions

Don’t hesitate to take a mattress for a test drive when you’re shopping in person. Take off your shoes and get comfy. Move yourself around a bit before settling into your normal sleep position. Take the S.L.E.E.P. Test:

Select a mattress.
Lie down in your typical sleep position.
Evaluate the level of comfort and support.
Educate yourself about each selection.
Partners should test beds together.

It can take up to 15 minutes to relax enough to feel the true support of a mattress. The more time you spend with a mattress in the store, the better choice you’ll ultimately make—with zero (or minimal) regrets when you get home.

In addition to a great mattress, you need supportive pillows and cozy bedding. Like mattresses, pillows can offer support as they contour to your neck and head, depending on your sleep position. Sheets and blankets made of cotton, linen, bamboo, or eucalyptus are considered more breathable and can be a perfect option for hot sleepers.

Create a Tranquil Atmosphere

While your bed is likely the centerpiece of your sleep space, it’s important to consider other elements to ensure that your room is conducive to a healthy sleep environment.

Choose an Intuitive, Clutter-Free Design

Tired of looking at piles of clothes draped over a chair or table? Keeping your bedroom free of clutter is one of the most effective ways to ensure a restful night’s sleep. Choose an area of your room to start decluttering and sort items into piles: Keep, store, donate, and throw out. Utilize innovative storage solutions, such as a bench or ottoman with a lid that opens, and under-bed storage to conceal items that you don’t use regularly.

Implement Feng Shui

Does the energy in your bedroom feel “off?” Using feng shui to adjust the energy can help reduce stress and improve your sleep. The technique is easy to implement by:

Choosing the right-sized mattress for your space.
Positioning your bed in a “commanding position” where you can see the bedroom door.
Being mindful that clutter and other items don’t block airflow and circulation around your bed.
Painting walls with colors that you see in nature, like blues, greens, and browns.
Maintaining a comfortable sleep temperature between 65 and 67 degrees Fahrenheit.

Bring the Outdoors In

Did you know that exposure to nature can improve cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep? It’s true! Integrate a small water feature or fountain to create a calming soundscape. Or, design a living wall with houseplants that purify the air and benefit sleep, such as:

Echeveria
Flamingo plant
Lady palm
Peace lily
Pothos
Phalaenopsis orchid
Monstera deliciosa
Spider plant
Snake plant
ZZ plant

Minimize Noise Disruptions

Waking up during the night due to loud traffic outside your window or the neighbor’s dog barking nonstop can impact the quality of your sleep by causing fragmented sleep, a situation that occurs when you spend more time in lighter sleep stages rather than reaching deep or REM sleep. Try to eliminate noise and put an end to fragmented sleep by:

Investing in noise-cancelling earplugs or headphones
Running a noise machine
Installing soundproof insulation

Control Light Levels

Lighting plays a vital role in healthy sleep patterns, and even the slightest amount can alter your circadian rhythm, disrupt sleep stages, and interfere with melatonin production. Use blackout curtains and window treatments to block light from outdoors, and close your bedroom door if light seeps in from the hallway. If you need to use a nightlight, consider installing one with a dim red bulb that can help you feel drowsy on your way to the bathroom or a child’s room.

Regulate Technology

By now, you’ve surely heard that using electronics at night is bad for you. When it comes to sleep, the blue light that devices emit can disrupt your biological clock, making your body think that it’s time to be awake when it’s really time to sleep. Turn off devices such as the TV, tablet, and phone at least an hour before your bedtime. You can take it one step further by enabling “night mode,” wearing blue-light-blocking glasses, or installing screen filters to reduce exposure to blue light.

Of course, technology can be beneficial at night if used properly. Many people use mindfulness apps to listen to soothing sounds or guided imagery, which helps them relax and unwind. You can also try wearable tech that tracks sleep patterns to improve your sleep hygiene.

Establishing a Sleep Routine

Establishing a consistent sleep routine is crucial for achieving a restful night’s sleep and maintaining overall well-being. Our bodies thrive on routine, and sticking to a regular sleep schedule can lead to uninterrupted, refreshing rest that leaves you feeling rejuvenated.

A consistent sleep schedule helps regulate your circadian rhythm, synchronizing your sleeping and waking times to prevent fatigue and improve cognitive function. Aim for a sleep schedule that aligns with your natural rhythms, and stick to it, even on weekends.

Here are a few tips to help you create a relaxing wind-down routine:

Practice Mindfulness: Engage in mindfulness practices such as meditation, deep breathing exercises, or gentle yoga. These activities can help calm your mind and reduce stress, making it easier to drift off.
Keep a Journal: Spend a few minutes jotting down your thoughts, worries, or a simple gratitude list. Journaling can help clear your mind of any lingering stressors before you go to bed.
Read a Book: Choose a title that is light and enjoyable to relax your mind. Avoid anything too stimulating or demanding.
Take a Warm Bath: Warm water can help increase your body temperature, and the drop in temperature afterward can promote sleepiness.
Sip Herbal Tea or a Warm Beverage: Consider making an herbal tea, such as chamomile or valerian root, both of which are known for their calming properties. Be sure to avoid caffeine in the evening!

Sleep Well

Creating a bedroom that fosters restful sleep is essential for your overall well-being. Prioritize your sleep just as you would your diet and exercise. Remember, good sleep is not a luxury—it’s a necessity that affects every aspect of your life, from your physical health to your emotional resilience.

It’s time to make a commitment to your sleep. By transforming your bedroom into a peaceful haven, you’re not just upgrading your sleep quality; you’re investing in a healthier, happier you. So take these steps today and experience the profound benefits that come from a truly restorative night’s sleep. You deserve it!