Smart Tips for a Healthy Bedroom That Promotes Better Sleep

Discover smart tips for creating a healthy bedroom that promotes better sleep through improved air quality, lighting, layout, comfort, and calming design choices.

It is estimated that approximately 1 in 3 adults don’t get enough sleep on a regular basis, and even more experience poor sleep quality or irregular patterns. This is particularly concerning as a consistent lack of sleep has been linked to serious health problems, including increased risks for heart disease, diabetes, high blood pressure, and stroke. A constant lack of sleep also impacts a person’s day-to-day life as it reduces their ability to focus, regulate emotions, and form memories. In addition to following a bedtime routine, you should also create a healthy bedroom environment as this will improve your sleep. 

Smart Tips for a Healthy Bedroom That Promotes Better Sleep

Choose Natural Materials and Fabrics

Many people look for bed linen that matches their esthetic without bothering about the material type. This is a common mistake and it can drastically reduce your sleep quality. Synthetic materials trap heat and moisture, which makes it difficult for you to get deep sleep. Using natural materials is even more important if you have sensitive skin or if you have a skin condition. This is because your bed linen can trigger itching, which will reduce your sleep quality. For example, polyester is a common trigger for scalp eczema because it has a rough texture. This is why switching to natural materials like cotton and bamboo is an effective way to prevent flare-ups of scalp eczema. 

Maintain the Right Room Temperature 

Temperature significantly affects sleep quality. As you fall asleep, your core body temperature naturally drops. If your room is too warm or too cold, it interferes with this process, which then leads to restless sleep. Studies on the effects of room temperature on sleep quality found that cooler temperatures are strongly associated with the secretion of the sleep hormone melatonin. The ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit. You should experiment with different room temperatures to figure out what works best for you. 

Reduce Noise and Manage Sound 

Sound strongly influences sleep depth and continuity. Sudden or unpredictable noises can pull you out of deeper sleep stages, even without full awakening, leading to poor sleep quality. Use soft but thick furnishings that absorb sound, and make sure that your windows are well-sealed to block out sounds from the outside. All of these measures will only serve to reduce sharp and sudden noises but they will not be able to completely eliminate them. This is why it helps to have a white noise machine, where the consistent soothing background sounds help to mask other noises so that you get better sleep. 

Limit Time on Your Electronic Devices 

A lot of us like to wind down at night by watching our favorite TV shows or scrolling through Instagram or TikTok. This is particularly tempting after a long and exhausting day, as our brains crave low-effort and instant gratification to “compensate” for our mental exhaustion. While it’s okay to set aside some time in the evening for your electronic devices, the important thing to remember is that you need to have a limit. The main reason is because electronic devices emit blue light – studies show that this type of light decreases sleep quality and sleep duration. You should put away your electronic devices at least two hours before you go to bed. Instead, you can read a book, engage in hobbies or spend some time journaling. 

Improve the Air Quality in your Bedroom 

Air quality plays an important role in sleep health. Even if you do not have any air-borne allergies, dust and indoor air pollutants can irritate your airways and disrupt your breathing during sleep. An air purifier can significantly improve bedroom air quality, especially if you live in a high-pollution area. 

Create a Visually Calming Sleep Space 

Everything from the color palette to the upholstery and décor in your bedroom impacts your sleep. This is because bright colors and busy patterns are stimulating, while soft and muted tones encourage relaxation, which helps you fall asleep.  Calming colors include soft greens or blues and warm neutrals. Similarly, choose décor that compliments your room while allowing it to retain its tranquility. This is important because it signals to your brain that this space is meant for rest. In addition to this, you should also eliminate visual clutter in your bedroom. All too often, your bedside table or other flat surfaces become the designated “temporary” home for unfinished projects and other objects. This kind of clutter and disorganization can increase your stress levels, which in turn hampers sleep. If you have items that do not have a permanent spot in your home, put them in a box under your bed. The lack of visual clutter in your bedroom will make it easier for you to unwind at the end of your day.