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sleep / lifestyle
Setting Up Your Bedroom for Better Sleep
by BetterSleep
Feb 18 2021 • 10 min read
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According to sleep experts, how you design your bedroom greatly impacts your sleep quality. Just a few changes can make a big difference. Use these tips to create the right sleep energy in a peaceful, safe environment.

Why Are Sleep Environments Important?

Think about how difficult it is to sleep on an overnight flight, with people talking, babies fussing, too much sound and light, and a hard seat. This helps illustrate the importance of an environment tailored for sleep.

Compare that busy airplane to a cool, quiet, dark room and a soft, cozy bed. Where do you think you’ll sleep better? Following a few tips will make your bedroom more like an oasis and less like a crowded plane.

Settle into a comfy bed

Where you spend your time sleeping should be supportive and comfortable. If you haven’t had a new mattress in years, consider investing in one that keeps your spine properly aligned. A good mattress should provide comfort and support by spreading your body weight over the sleeping area to relieve pressure. Over time, your mattress breaks down and loses support. Studies have shown that new bedding can also make a big, positive impact on sleep quality.

Splurge on high-quality sheets that breathe and feel soft. Add in supportive but comfortable pillows for extra coziness. Add layers to your bedding. This will allow you to shed one or two at night if you get too warm.

How you approach your bedroom decor matters. A thought-out sleep environment has the power to relax you, reduce stress, and significantly improve sleep quality.

Get in the habit of making your bed

A stale, messy bed is not inviting. Make your sleep environment feel welcoming and relaxing by taking a few minutes each morning to refresh your bed. Shake the sheets a bit to air them out. Fluff your duvet and pillows to make them softer and more inviting. Finally, make your bed and tidy up your bedside table.

Which Direction Should a Bed Face for Peaceful Sleeping?

According to ancient traditions like Vastu Shastra, the best way to sleep is toward the south. Some recent research also supports this theory. This means that when you lie in bed, your head is pointed south, and your feet are pointed north.

The reasoning behind this tradition is that the southward-facing direction allows for the most restful and peaceful sleep. Sleeping with your head pointed south aligns your body with the earth’s magnetic poles, supposedly promoting deep and restful sleep.

Additionally, sleeping with your feet pointing north is thought to reduce stress and promote a sense of calm.

While no scientific evidence supports these claims, many people who follow these traditions report feeling more rested and relaxed after following these guidelines. Sleeping with your head pointing south may be worthwhile if you’re looking for ways to promote peace and relaxation in your bedroom.

Is It Bad to Sleep in Other Directions?

The way you sleep can also have an impact on your health. According to Vastu Shastra, a traditional Indian architecture system, it is best to sleep with your head pointing south.

This is because your head functions like a north pole, and sleeping in this position helps to create balance. Additionally, research has shown that those who sleep in the north-south position take longer to enter REM sleep, which is an important stage of sleep for cognitive functioning and emotional well-being.

So if you’re looking for a good night’s sleep, it might be worth orienting yourself in the southern direction.

Update Your Decor

Choose a few soothing plants

The presence of green plants is soothing because they help connect us to nature. Keep a few plants in your bedroom, not just for decoration but to set the mood for relaxation. Plants may even help create better air quality for improved sleep. Research has found that lower carbon dioxide levels make bedroom air feel fresher, leading to improved sleep. Plants take in carbon dioxide and release oxygen.

Choose plants you find most soothing. If you’re not sure where to start, try these houseplants that have proven stress-busting aromas or have been tested for a superior ability to improve air quality:

· Jasmine

· Lavender

· Aloe vera

· English ivy

· Areca palm

· Snake plant

· Gerbera daisy

Keep lighting soft and soothing

A lighting upgrade in the bedroom is well worth the investment. Harsh, bright lights before bed can make it more difficult to fall asleep. Instead, choose a high-quality bedside lamp with good shades, so you have gentle room light for reading before bed. You may also consider installing dimmer switches to give you more control, particularly for overhead lights in your room.

How the light reflects off walls is essential, too. Paint your walls in soothing colors that make you feel relaxed. The right color is the one that feels best for you, but try soft shades of light blue, green, or neutral hues.

Block out external light

Most people are familiar with the feeling of being groggy after a bad night’s sleep. You toss and turn all night, only to wake up feeling exhausted. If you’re struggling to get a good night’s rest, one culprit may be the light in your bedroom. Our bodies are designed to sleep when it’s dark and be awake when it’s light.

When exposed to artificial light, especially at night, it can disrupt the human circadian rhythms and make it harder to fall asleep. That’s why blocking out unwanted or natural light when you’re trying to sleep is important. Room darkening shades and blackout curtains are effective ways to do this, as they can prevent even the smallest amount of light from entering your bedroom. As a result, you’ll be more likely to get a restful night’s sleep.

Use the right colors

Most of us are too familiar with the feeling of being exhausted during the day, only to find that we can’t fall asleep at night. If you’re struggling to get a good night’s rest, it might be time to take a closer look at your bedroom. Believe it or not, the color of your bedroom walls can greatly impact your sleep quality. Research shows that strong color contrasts are more likely to wake you. So if you have a lot of black and white in your room, it could make it harder for you to fall asleep.

Instead, try toning down the contrasts and keeping everything at a similar intensity level. Muted tones are more likely to help you relax, so save the more vibrant colors for your kitchen or living room space. You can create a perfect bedroom for a peaceful slumber with a few simple changes.

Block Disruptive Sounds

According to the National Sleep Foundation, earplugs or white noise machines can effectively mask unwanted sounds. White noise works by creating a constant and calming sound, making it easier to fall asleep.

If you share a bed with a partner who snores, sleep products like earplugs or white noise can also help to reduce environmental noise. However, if your partner’s snoring is thunderous or you suspect they may have sleep apnea, it is important to bring this to their attention so they can get the appropriate medical treatment.

By taking some simple steps to block out disruptive sounds, you can improve your sleep quality and get the rest you need. BetterSleep has many options for blocking out sound.

Use carpet or rug

As anyone who has tried to sleep in a noisy environment can attest, sound can be a major distraction when trying to get some shut-eye. Whether it’s the sound of traffic outside your window or the sound of your partner snoring, excess noise can make it difficult to fall asleep and stay asleep.

One way to reduce noise levels in your bedroom is to carpet the floor. Carpet absorbs sound better than hardwood or tile, so you’ll be less likely to be disturbed by outside noise. In addition, carpeting will also help to muffle any noise made inside the bedroom, such as the sound of your partner moving around.

If you’re not a fan of carpeting, another option is to use an area rug. Area rugs are available in various materials, so you can find one that best suits your needs. Not only will an area rug help to reduce noise levels, but it will also add a touch of style to your bedroom.

Temperature is Key

A cool, comfortable bedroom is key to a good night’s sleep. Most sleep experts agree that the optimal temperature for quality rest is between 60 and 72 degrees Fahrenheit. If you don’t want to leave the air conditioning on all night, there are several other options for keeping your bedroom cool. You could install a ceiling fan, use an electric fan, or open windows when nighttime temperatures are cool.

Cooling mattress pads and lighter-weight bedding can also help you maintain a comfortable bedroom temperature. By creating a cool, comfortable environment in your bedroom, you can optimize your space for better sleep.

Declutter to Create Extra Space

A cluttered bedroom can be a recipe for restless nights. Not only does it make it difficult to find things when you need them, but it can also create a feeling of being overwhelmed or stressed. If you’re looking for ways to improve your sleep, one of the first places to start is by decluttering your bedroom.

This doesn’t mean you need to become a minimalist, but simply removing any excess clothing, papers, or other belongings you don’t need can help create a sense of calm. In addition, taking the time to tidy up before bed each night will help you to feel more relaxed and ready for sleep. If you’re looking for ways to optimize your bedroom for better sleep, decluttering is a great place to start.

Kick out the TV & other electronics

Most of us are guilty of spending too much time in front of screens - watching TV, browsing the internet, or working on our computers. According to a study by the National Institute of Health, the average American watches more than 5 hours of television per day. That’s more than 35 hours per week and more than 1800 hours per year!

Watching all that TV has been linked with a number of health problems, including obesity, heart disease, and depression. But it’s not just TV that’s the problem. Electronic screens are everywhere, from phones and tablets to computers and laptops. And all that screen time can have a negative impact on our physical and mental health. While there’s nothing wrong with using screens during the day, exposure to blue light before bed can disrupt the natural sleep-wake cycle by blocking the hormone responsible for regulating sleep.

That’s why it’s important to make sure that your bedroom is a screen-free zone. There are plenty of other activities that you can do to wind down before bed, such as reading a book or taking a bath.

And you’ll sleep better knowing that your bedroom is a haven from the outside world’s bright lights and digital disruptions.

Take away reminders of work

One way to ensure a good night’s sleep is to ban reminders of work from the bedroom. This means no laptops, no phones, and no work-related paperwork. These items in the bedroom can increase anxiety and make it difficult to relax, leading to poorer sleep. So if you’re looking for ways to improve your sleep, keep your bedroom free of anything that might remind you of work.

Reconsider cuddling your furry friend

If you’re finding it difficult to get a good night’s sleep, it might be time to consider evicting your furry friend from the bedroom. While snuggling up with a cute and cuddly pet is tempting, they can disrupt your sleep in several ways.

For example, their snoring, bed-hogging, whimpering, or twitchy dreams can all wake you up in the middle of the night. Additionally, pets have different sleeping patterns than humans, so they may not be conducive to a restful night’s sleep.

When Can I Say I’ve Had Good Sleep

Most people need between 7 and 8 hours of sleep per night to feel rested and function at their best during the day. However, simply spending time in bed does not guarantee that you will get good-quality sleep. Sleep quality is just as important as quantity regarding feeling well-rested.

One way to measure sleep quality is through sleep efficiency, which is the percentage of time spent in bed that is actually spent sleeping. If you are in bed for 8 hours, you should be asleep for at least 6.8 of those hours.

Research suggests that people with a sleep efficiency of85% or higher typically report feeling well-rested. In comparison, those with a sleep efficiency below 85% often complain of fatigue and difficulty concentrating during the day. Therefore, if you want to ensure that you are getting good-quality sleep, aim for a sleep efficiency of 85% or higher.

Many factors can affect your sleep efficiency, including sleep quality, sleep duration, and whether or not you have any pre-existing medical conditions. If you are concerned about your sleep efficiency, you can do a few things to improve it. First, create an ideal sleep environment and ensure you get enough sleep each night (7- 8 hours). Second, practice good sleep hygiene by avoiding caffeine and screen time before bed and creating a relaxing routine to help you wind down before a great night’s sleep.

Finally, talk to your doctor if you think there may be an underlying medical condition causing your poor sleep efficiency. Thanks for reading! I hope this was informative.

Bottom Line

If you are looking for ways to arrange your bedroom for sleep, try some of the tips we’ve provided. Start by optimizing your bedroom to create a calming environment. Keep your bedroom dark and ensure your room is quiet and cool. Consider using a sleep mask, blackout curtains, and a white noise machine to create the ideal sleeping environment.

And finally, practice some relaxation techniques before bed to help you calm down and fall asleep faster so you can feel refreshed and energized throughout the day. A few minutes of deep breathing or progressive muscle relaxation can make a difference.

A good night’s sleep is essential for optimal health and productivity, so it’s worth taking the time to make sure your bedroom is set up for success. Do you have any tips to share on how to create a restful bedroom environment? Let us know on our social media pages.

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