How to Decorate a Bedroom for Better Sleep

Create a sleep-friendly bedroom by choosing calming colors, controlling light with blackout curtains, maintaining cool temperatures, and removing electronic distractions.

  1. Set the Calming Tone. Paint walls in cool, muted tones like soft blues, sage greens, or warm grays. These colors naturally lower heart rate and promote relaxation. Avoid bright reds, oranges, or electric blues that can be stimulating. If you rent and can't paint, use neutral bedding and artwork in these calming shades to achieve the same effect.
  2. Block All Outside Light. Hang blackout curtains or install room-darkening shades to block outside light completely. Even small amounts of light can disrupt your circadian rhythm. Layer curtains with blinds for maximum light control. Choose curtains that extend beyond the window frame to prevent light leaks around the edges.
  3. Dial In Perfect Coolness. Set up your room to maintain 65-68°F for optimal sleep. Use breathable cotton or linen bedding instead of synthetic materials that trap heat. Add a ceiling fan or portable fan for air circulation. In winter, use layers of natural fiber blankets you can easily adjust rather than one heavy comforter.
  4. Banish the Blue Light. Remove TVs, computers, and work materials from the bedroom entirely. Create a charging station outside the bedroom for phones and tablets. If you must keep a phone nearby, place it face-down across the room. Replace digital clocks with analog versions or dim the display completely.
  5. Go Warm and Dim. Install dimmer switches on overhead lights or use table lamps with warm, low-wattage bulbs. Add battery-operated LED strips under the bed for safe nighttime navigation without bright overhead lights. Avoid blue-light emitting bulbs in the evening and choose warm white or amber lighting instead.
  6. Position for Mental Rest. Position your bed away from direct air vents and facing away from the door for psychological comfort. Keep pathways clear to prevent nighttime stumbling. Place a comfortable chair in a corner for putting on shoes or reading before bed, creating distinct spaces for sleep versus other activities.
  7. Bring Nature Indoors. Include one or two low-maintenance plants like snake plants or peace lilies that actually improve air quality at night. Use essential oil diffusers with lavender, chamomile, or sandalwood for natural relaxation. Avoid artificial air fresheners or strong candles that can irritate airways during sleep.
  8. Clear Your Sleep Space. Keep surfaces clear of everything except essential items like water and a book. Store clothes in closed drawers or behind closet doors rather than on chairs or open shelves. Choose simple artwork with calm subjects rather than busy patterns or stimulating images that can keep your mind active.