How to Make a Sleep-Friendly Bedroom

Sleep. Such a beautiful activity that most of us take for granted when we get enough of it. We spend one third of our lives sleeping. On average, an adult requires seven to nine hours of sleep.  Unfortunately, many of us are unable to get the rest our bodies crave. Without enough sleep we are collecting “Sleep Debt,” which can greatly affect our cognitive functioning, as well as overall health. The less sleep a person gets, the higher the risk there is for immune system failure. Daily activities can be exhausting. Sleep deprivation is even linked to an increased risk for some diseases, including diabetes. Sleep is one of the basic biological needs to survive. Adequate sleep improves a person’s mood, stress levels drop. People who sleep well are able to maintain a healthy weight. Energy increases; memory and motor coordination improves. Life is good.

If you suffer from sleep deficit and you think it’s due to a sleep disorder, plan to attend this March 6th program at Grossmont Hospital’s Sleep Disorder Center to learn about ways to get a good night’s sleep.

Here are a few simple suggestions to make your bedroom sleep friendly.

Night Routine

In this day and age, technology is an important factor in our every day lives. Smart phones and the Internet have evolved into a necessity. However electronics have also been linked to sleep deprivation. It is best to turn off your electronics an hour before sleep. Turn off the television and have quiet time before settling down for the night. Start dimming your lights before bedtime. Have your alarm clock light facing away from you. Cover any little lights that will stimulate your brain from resting.


Have different sources of light in the bedroom to perform different tasks. An overhead ceiling light can provide you with even lighting throughout the room. Less shadowing is better for those with vision problems.  A low ambient light, such as a torchiere, creates a relaxing environment. Dimmable lighting is a good suggestion for the bedroom. Task lighting, such as adjustable arm lighting beside the headboard, allows for bedtime reading without strain on the eyes. To ensure safety during the night, plug in a low-wattage night-light or have a flashlight handy next to the bed to prevent trips and falls. Lastly, it is recommended to have at least one light switch accessible from the bed.  For more lighting tips visit the Lighting Research Center.


Shading is another concern in the bedroom. Unwanted light can disrupt sleeping patterns. As was mentioned earlier, because of Daylight Savings, the sun is up much earlier. Sunlight penetrating through your curtains can cause restlessness. It is an alarm clock for our brain to get up. Installing blackout curtains or heavy drapes can diminish light and give the illusion of nighttime. Certain blinds can also block out sunshine. Another affordable, stylish solution is to buy an eye mask. The mask shown in the photo above is courtesy of Sleep Master.


The choice of color in the bedroom can also be another factor for sleeping well. Every person reacts differently to color. Choose a color that puts you at ease. Neutral or pastel colors are calming. Lighter colors give the illusion that a room is spacious and large. Darker colors create a cozy, intimate atmosphere. It all depends on the preference of the sleeper. According to the Better Sleep Council, color shades in your room should be similar to one another, as contrasting colors can cause overstimulation. Matte-finish paint is preferred in a sleep friendly bedroom. High-gloss paint would reflect too much light.


Your bed could be another reason you’re not getting enough sleep. For the amount of time we spend on our beds, we should be replacing them every seven years. Because sleeping is important to lead a healthy life, the function and comfort of a bed should outweigh the cost. Choose a bed that provides support for proper alignment of your spine.  Pillows that support your neck also help with lowering aches and pains when waking up in the morning. A higher thread count for sheets adds less irritation for your skin and can be a luxurious experience. Lastly chose a comforter that coordinates with the surrounding temperature. Being too hot or too cold can disrupt sleeping patterns.

Feng Shui

Lastly, position your bed in a way that it is not facing a window or door. According to the art of Feng Shui, this deflects negative energy.  Keeping clutter out also helps to create harmony in a sleep friendly bedroom.