You know that ultra-relaxing feeling you get when walking into a spa or massage room? White noise, dimmed lights, minimal furniture and soothing wall colors? Well, you can create your own bedroom oasis that promotes the same sense of calm and comfort.
To create a sleep-promoting bedroom, it’s all about setting up an environment that allows you to settle-in, unwind and get that much-needed rest.
How to Create A Sleep-Promoting Bedroom
1. Reduce Clutter
A cluttered, unorganized bedroom can lead to tension and anxious feelings. To fully unwind in the evening, you’ll want to declutter your bedroom and increase air-flow. Here are some simple ways to begin decluttering your bedroom:
use a hamper for all dirty clothes and linens
organize your nightstands, discarding anything that’s not needed in that space
remove knick-knacks from your dresser or shelves
go through your closet and donate items that are no longer used
use bins in your closet to organize smaller items
use bowls, trays or boxes to organize and store your jewelry
2. Feng Shui
You’ve likely heard about this ancient Chinese philosophy that’s meant to make your home healthier and more organized. Really, it’s a matter of creating balance and arranging your bedroom in a way that can positively affect your mood and well-being.
Some easy ways to use feng shui in your bedroom is to:
position your bed out of line from the door
avoid bright lights above your bed
allow for walking space on both sides of your bed
limit screens and shiny objects in the space
create balance by putting a night stand on both sides of your bed
use adjustable blinds instead of curtains to promote air-flow
3. Choose the Right Wall Color
The wall color you choose for your bedroom can affect your mood, so opt for soothing, calming colors that will help to promote sleep. These include pale blues and greens, beige, warm whites, and pale pink.
4. Set the Right Temperature
To promote restful sleep, your bedroom should be at a temperature that isn’t too hot or too cold. The ideal temperature is between 60 and 73 degrees Fahrenheit. You want it to be on the cooler side, which triggers your body to increase its internal thermometer — promoting sleepiness and comfort.
5. Natural Fiber Mattress
When it comes to getting a good night’s sleep, your mattress can make a difference. A natural fiber mattress, that doesn’t contain chemical flame retardants or synthetic additives, can help your body to regulate its internal temperature more effectively. Plus, this is a nontoxic approach that may benefit your long-term health.
6. Find the Right Bedding
There’s nothing better than curling up in soft, comforting bedding after a long day. For starters, opt for organic sheets and bedding that are made with natural fibers, like cotton. Natural bedding is breathable and will help to reduce the buildup of heat in the middle of the night.
You may also want to consider using a weighted blanket, which can be comforting and promote relaxation.
7. Minimize Electronics
To create a sleep-promoting space, it’s ideal to remove or at least reduce electronics and screens. Bright screens can lead to increased alertness and make it more difficult to fall or stay asleep. Instead of screen-time in the bedroom, opt for reading a calming book or taking quiet time for reflection.
8. Use Lavender
Apply 1-2 drops of lavender essential oil to your wrists, temples or back of neck to create a soothing environment. You can also add 5 drops to a spray bottle filled with water and spritz your sheets before bedtime.
If outdoor noises disturb you during sleep, consider using a sound machine that works as an effective tool for “noise masking.” There are machines that provide white, pink and brown noise, which feature a mixture of audible frequencies that may help you to relax and sleep more soundly.
10. Try Blackout Shades
To create a calming environment that promotes restful sleep, you’ll want your room to be dark. Using blackout shades can eliminate any outside lights that are distracting at night. Plus, darkness actually sends a signal to your body that it’s time for sleep.
To get yourself going in the morning, lift your shades and let natural light into the room. Like darkness, light also sends signals to your body and helps to regulate your sleep-wake cycle.
Christine Ruggeri is a writer and nutrition counselor based in New York. She's worked for Ancient Nutrition and the Dr. Axe team for five years. She has a degree in Education with a concentration in English from Iona College, and received her health coach certification from the Institute for Integrative Nutrition.
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