How To Make A Sleep-Friendly Bedroom: All You Need To Know

Many of us complain that we had the last good night’s sleep when we were children and had to go to bed when our parents told us to. After that, we stopped regarding sleep as a priority and started saving time on it, because we simply had too much to do.

Even though we tend to ignore it, we do need our beauty sleep. Taking a nap in the afternoon is not enough to make up for sleep deprivation caused by cutting down on regular, night-time sleep. It’s not the mere fact that your body needs rest – it’s also that your brain needs dreams.


Even if you don’t usually remember them, dreams help you overcome emotional difficulties and everyday frustrations in general. Like a little nocturnal helper, your subconscious mind uses the conscious mind’s time off to sort out your issues and provide a clean slate for you every day when you get up – but only if you get enough sleep.

The processes that go on during different stages of sleep make you feel good, stay focused, and be productive. Therefore, sleep should never be neglected.

Still, people tend to forget about or underestimate the importance of sleep. Sure, we're all very busy, so even when we decide to go to bed, it happens that we simply can't fall asleep. Even though we are incredibly tired, we are too stressed out to actually sleep peacefully. Well, one way of dealing with this issue is making sure that your bedroom is a sleep-friendly environment.

Here are some suggestions to help you reach that sleep oasis and banish all sleepless nights.

Be Cool

The body needs to cool down before sleep, so the room in which you sleep should be neither too hot nor too cold. The ideal temperature is moderately cool, and for most people, it means between 16 and 20 degrees Celsius.

If you live in a warmer part of the world, you may want to get a nice fan or even AC. Also, don’t forget to adjust your blankets and covers. Experiment with different materials and weights, and choose the options that provide you with the most comfortable sleep temperature.

Rethink That Flowery Wallpaper

While you should always choose the colors you like for the walls in your home, you should avoid bold colors and colorful patterns in the bedroom. Bright colors and busy wallpapers will overexcite your mind, which will make it all the more difficult for you to fall asleep.

This kind of environment encourages action instead of rest, so you need to tone the colors down a notch. Use the colors you like, but make sure the shades and hues are more subdued and less saturated. If you want to make the space more interesting, use fun textures instead of colors.

Don’t Let The Sunshine In

You really don’t need too much sunlight – or any kind of light - in the bedroom. Light gives the brain the signal that it’s daytime, which is not the time for sleep. When it comes to artificial lights, opt for upward-facing instead of downward-facing fixtures. When it comes to natural light or artificial lights from the street, find the means to stop them from entering the room when you need darkness.

Get good shutters, blinds, or awnings to block the outside light sources. Also, you can contact some professionals who can do house window tinting for you and that will keep all outdoor light out. Whichever method you choose, make sure it's as easy to let the sunshine in as it is to block it, because you'll need the light from time to time.

Ban The Screens

All the devices with screens should be banned from the bedroom. The blue light that those devices emit will disturb your brain just as much as sunlight, which will cause said brain to prepare for action instead of rest. Simply put, you won’t be able to fall asleep easily, and even when you finally drift off, a simple notification could be enough to pull you back.

Don’t even put a TV in the bedroom – watching a show will only stimulate brain activity. In short, no screens are allowed in the bedroom – not even your phone.

A Place For Everything And Everything In Its Place

Clutter is one of the worst enemies of a good night’s sleep. Even if you personally don’t mind a bit of a mess, your brain still registers it. It will believe that you should be doing something to get your environment in order, and you won’t be able to go to sleep easily. If you’re naturally a messy person, try to restrict the mess.

Put everything in one messy drawer, or find a big box to put things away. This way, you don’t really need to put in any extra effort, and because the surfaces look neat, your mind won’t bother you as you’re drifting off to sleep.

Now that you’ve transformed your bedroom into a dream factory, it’s time to relax and prepare for bed. Set up a nice bedtime routine to give your body a signal that it’s sleep time, meditate for a short bit, and prepare to sail into your dreamland.


Sarah Jessica Smith is a young blogger from Sydney. She is in love with life and all the things that can make her daily routine easier. She loves to write about home improvement, lifestyle, and all the small things that make life such a great adventure.

Sarah Jessica Smith blogger

Abigail Jones

Hi, I'm Abigail. I like spending time tearing my house apart and putting it together back again. Join me on home improvement tutorials, tips on my blog.

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