How to Create a Bedroom That Helps You Rest

Good sleep isn’t only about what you do before bed. Where you sleep matters too. A bedroom that’s dark, quiet, comfortable and calm makes it easier for your body and mind to switch off at the end of the day.

The good news is that most of the changes that help are small and inexpensive. Here’s how to look at your bedroom with fresh eyes, one element at a time.

Light: keep it dim in the evening and dark at night

Light is one of the strongest signals your body uses to tell day from night. Bright light in the evening can make it harder to feel sleepy, while a dark room supports rest.

• Use soft, warm lamps rather than bright overhead lights in the hour before bed.
• Try blackout curtains or blinds if street lights or early sunrises wake you.
• A comfortable eye mask is a simple, low-cost alternative.
• Cover or turn away small glowing lights from chargers and electronics.

In the morning, do the opposite: open the curtains and get some daylight soon after you wake up.

Temperature: cool and comfortable

Most people sleep better in a room that feels slightly cool. Open a window or use a fan if your room gets warm, and choose bedding you can easily adjust, such as layers you can add or remove. Breathable cotton or linen sheets can help on warmer nights.

Noise: reduce or soften it

Sudden noises, like traffic, neighbors or a partner’s snoring, can disturb sleep. You can’t always remove noise, but you can soften it:

• Soft furnishings, such as rugs and thick curtains, help absorb sound.
• Comfortable foam earplugs can block out a surprising amount.
• Some people find a steady background sound, like a fan, easier to sleep through than silence broken by sudden noises.

Comfort: your bed and pillows

A supportive mattress and pillows that suit the way you sleep make a real difference to comfort. You don’t have to replace everything. Sometimes a mattress topper, a new pillow or fresh bedding is enough. If you often wake up stiff or uncomfortable, it may be time to look at your setup.

Screens: give your bedroom a break

Phones, tablets and laptops keep our minds busy with messages, news and scrolling. Try to put screens away a little while before bed. If you use your phone as an alarm, charge it on the other side of the room, or switch to a simple alarm clock.

Calm: a space for rest

When your bedroom is also your office, laundry room and storage space, it can be harder to relax there. A few ideas to make it feel calmer:

• Spend five minutes each evening clearing clutter from surfaces and the floor.
• If you work in your bedroom, put work things out of sight at the end of the day.
• Keep a notebook by the bed to jot down thoughts or tomorrow’s to-do list, so they’re out of your head.

Pair your space with a routine

A restful bedroom works best alongside regular habits, such as going to bed and getting up at similar times each day. For more ideas, read Understanding Sleep Hygiene and Everyday Habits That Support Better Sleep.

When to speak to a doctor

If you regularly struggle to fall asleep or stay asleep, feel very tired during the day, or someone notices that you snore loudly or seem to stop breathing in your sleep, please speak to your doctor. Ongoing sleep problems can have many causes, and a healthcare professional can help.

Further reading

• NHS Every Mind Matters, How to fall asleep faster and sleep better
• NHS, Insomnia