Your bedroom should be a comfortable space where you can unwind at the end of the day. You don’t need an expensive makeover to make it feel more peaceful.
Small changes to your environment and bedtime habits can help create a space that supports relaxation and better sleep.
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According to the CDC’s National Institute for Occupational Safety and Health, a good sleep environment should be dark, quiet, cool, and comfortable.
Keep your bedroom clutter-free
A tidy bedroom can make the space feel more inviting. Start with simple areas such as your bedside table, floor and dresser.
Spend a few minutes putting away clothes and removing items you no longer need before going to bed. Keeping the bedroom organised can also make it easier to maintain a relaxing routine.
Choose comfortable bedding
Your bed is one of the most important parts of your bedroom, so prioritise comfort when choosing your mattress, pillows and bedding.
The CDC recommends using a comfortable mattress and pillows as part of a good sleep environment.
Wash your bedding regularly and choose fabrics that feel comfortable and appropriate for the weather.
Use softer lighting
Bright lights can make it harder to create a relaxing atmosphere in the evening. Consider switching to a softer bedside light when you’re winding down.
Keeping the bedroom darker at night is also recommended as part of good sleep hygiene. Blackout curtains or other light-blocking window coverings can help reduce unwanted light.
Keep the room cool
A bedroom that is too warm can make it more difficult to sleep comfortably. Try to keep the room at a temperature that feels comfortable for you.
The CDC recommends a comfortably cool bedroom, while noting that individual temperature preferences differ.
During warmer weather, improving airflow with a fan or opening a window, when appropriate, can help.
Reduce noise
Traffic, phones, television and other household noises can interfere with sleep.
If your bedroom is noisy, consider using earplugs or gentle background noise such as a fan or white-noise machine. The CDC specifically recommends reducing disruptive noise in the sleeping environment.
Put your phone away
Your bedroom can become less relaxing when it doubles as a place for constant scrolling, work and notifications.
Try putting your phone on silent or using the ‘Do Not Disturb’ function before bed. If possible, keep it away from your immediate sleeping area.
MedlinePlus also recommends removing distractions such as phones, televisions and computers when preparing for sleep.
Create a wind-down routine
Give yourself some time to transition from a busy day into bedtime.
You could read a book, listen to calming music, take a relaxing bath or shower, or do some gentle stretching. These activities can become signals that it is time to slow down.
MedlinePlus recommends relaxing activities such as reading, taking a bath or listening to calm music before bed.
Keep work out of the bedroom
If possible, avoid turning your bedroom into your permanent office.
The CDC recommends using the bedroom primarily for sleep and intimacy because this can help reinforce the association between the space and relaxation.
If you work from home, try to create a separate workspace, even if it is simply a small desk in another part of your home.
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Add personal touches
Your bedroom should feel like a space that belongs to you. Add a few things that make you feel comfortable, such as photographs, artwork, books or a favourite blanket.
Try not to overcrowd the room, though. A few carefully chosen items can create a more peaceful environment without adding clutter.
Choose colours you find calming
You don’t have to repaint your entire bedroom. Introducing softer or neutral shades through bedding, curtains, cushions or other accessories can change the overall atmosphere.
The most important thing is choosing colours that you find relaxing and comfortable.
Make your bed every morning
Making your bed takes only a few minutes and can help your room feel more organised during the day.
It can also make your bed feel more inviting when you return to your bedroom at night.
Create a bedroom you look forward to entering
Creating a relaxing bedroom doesn’t have to involve expensive furniture or a complete redesign. Decluttering, improving the lighting, reducing noise, keeping the room comfortably cool and creating a calming bedtime routine are simple places to start.
Good sleep hygiene also includes maintaining a regular sleep schedule and creating habits that support restful sleep.
Also see: Top 2023 bedroom styles, designs and colour trends
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