Take Control of Your Sleep ─ 9 Essential Tips for Bedrooms

Do you struggle with your sleep? You’re not alone. Let’s face it: Americans are seriously sleep-deprived. 

According to the U.S. Centers for Disease Control (USCDC), more than one-third of adults in this country don’t get their recommended seven to eight hours of shut-eye each night. Over time, this “sleep debt” can have serious consequences, from increased risks of chronic illnesses – like heart disease and diabetes – to reduced mental clarity, mood swings and even a shorter lifespan. 

So, what’s the good news? The right bedroom setup and a few healthier habits can drastically improve not only how much sleep you get but also the quality of your nightly rest. Let’s explore how you can create the perfect atmosphere for truly beautiful bedtimes and actual restorative sleep. Here’s what you can do to create the perfect bedroom and nightly routine:

1. Start With the Right Mattress and Bedding

Are you waking up with aching muscles? Tossing and turning all night? Struggling to find a comfy position when you’re trying to fall asleep at night? It might be time to rethink your mattress, especially if it has been a few years since you bought it. A supportive mattress tailored to your comfort level is key. Whether you prefer firm, plush or something in between, take the time to find what’s right for you – and make that purchase a priority.

While you’re in the process, it may be time to refresh your bedding. Breathable fabrics like cotton or bamboo can help regulate your body temperature, keeping you cool and cozy overnight. And don’t underestimate the power of a good pillow. You should completely replace your pillows every one to two years and invest in new ones that support your neck and spine properly, whether you sleep on your side, back or stomach.

2. Rethink Your Lighting to Support Your Circadian Rhythm

Your body’s internal clock, or circadian rhythm, relies heavily on light cues. That’s why managing light exposure in your bedroom is so important. Use blackout curtains or shades to block out artificial light from nearby streetlights, the neighbor’s security lights or the early morning sun. Get a bedside lamp so that you can turn off the bright overhead lights and switch to warm-toned, dim lighting in the evening. That will signal to your brain that it’s time to wind down and get sleepy. 

3. Keep the Electronics Out of Your Bedroom

Yes, it really is time to kick that late-night screen habit. Electronics may be convenient, but they’re terrible for your sleep. The light and mental stimulation from screens can make it harder for your brain to shut down.

In addition, the blue light from phones, tablets, laptops and TVs can suppress melatonin production, making it harder to fall asleep. You need to keep TVs, laptops and phones out of the bedroom. Use an old-school alarm clock instead of your phone and charge your devices elsewhere to avoid late-night scrolling. (If cutting out the screens entirely feels like too much, blue light-blocking glasses can help, so ask your eye doctor for a pair.)

4. Keep Everything Cool for Deep Sleep

Temperature plays a huge role in sleep quality. The ideal bedroom temperature for most people is between 65 and 68 degrees Fahrenheit. 

If your room is too hot, you’ll have trouble falling asleep, staying asleep and you’ll wake up overheated and sweaty. Too cold, and you’ll struggle to get into a sleep deep enough to dream. A programmable thermostat, strategically placed fan or even seasonally-appropriate bedding can help you hit that sweet spot. 

5. Minimize Noise That Can Disrupt Solid Sleep States

Noise pollution is a common culprit behind restless nights. From traffic sounds to a partner’s snoring, loud or irregular noises can pull you out of deep sleep stages – and make it impossible to return. 

Combat noise with a white noise machine or app and consider soundproofing your room with heavy curtains or rugs. If necessary, use earplugs. A quiet environment helps your brain stay in sleep mode longer.

6. Declutter for Peace of Mind

Ever notice how a messy room makes it harder to relax? A clutter-free bedroom helps calm your mind, making it easier to drift off. If “stuff” has started to pile up in your bedroom, it’s time to declutter.

Clear your bedroom of anything that doesn’t need to be there. Pick up the extra laundry, put away the stacks of books and clear the bedside table of any random items. Stick to essentials and keep decorations minimal and soothing. Think clean surfaces, soft lighting and meaningful items that make you smile or feel soothed.

7. Color Your Bedroom with Soothing Tones

Color has a surprisingly big impact on your mood and sleep quality. Stick to soft, neutral or cool colors like blues, greens and muted pinks to create a calming vibe. You may want to check into 2025’s biggest paint color trends – which feature “new neutrals” in the perfect shades for relaxation.

In general, you want to avoid bold, energizing colors like red, orange or yellow (save those for your living room or home gym, instead). Those tend to raise your energy levels – which is exactly what you want to avoid at night.

8. Add Relaxing Touches to Set the Mood

Finally, give your bedroom a makeover by adding a few soothing elements that can help you unwind. 

Use a diffuser with lavender or chamomile essential oils, a weighted blanket or a few soft throws for an extra element of comfort. Low-maintenance plants like snake plants or peace lilies can help boost your bedroom’s air quality while bringing a bit of nature indoors.

9. Create a Bedtime Routine and Stick to It

Even with the perfect bedroom setup, a consistent sleep schedule is essential. If you want to regulate your “internal clock,” try to go to bed and wake up at the same time every day – including on weekends. 

You also need to give yourself a bedtime routine. (There’s a reason that parents do it for kids!) If you establish a set of habits and do them every night, your brain will start to associate those actions with sleep and begin settling down on its own.

Wrapping Up the Important Points About Winding Down 

Chronic sleep deprivation is no joke. Beyond feeling groggy, it can lead to serious health issues, from weakened immunity to unneeded stress and anxiety. Small changes, however, can make a big difference. By redesigning your bedroom for better sleep, you are making an investment in your health and overall quality of life. So why wait? Start creating the ultimate sleep-friendly bedroom today and get ready to wake up feeling your best tomorrow!