Buzz
Photo courtesy of Morsa Images/Getty ImagesSleep is often a luxury that many individuals struggle to achieve. In a revealing study, only 15% of participants met the recommended seven to nine hours of sleep per night. Experts have dedicated their careers to uncovering the reasons behind this deficit.
While several unhealthy sleep habits may be hindering your rest, the condition of your bedroom itself could be a key factor. We consulted sleep specialists to identify the most common bedroom layout errors and how to correct them to restore your sleep.
1. Overwhelming Clutter
A tidy home can improve your mental health, whereas a disorganized space can lead to a decline in both your mental well-being and sleep quality. If you’re having trouble sleeping, start by tackling the clutter in your bedroom. Avoid excessive furniture, too many decorative pillows, or anything else that could be distracting, like leftover cups from the previous week on the nightstand.
“Our goal is to maintain a bedroom as free of clutter as possible,” says clinical sleep coach Teresa Power, BS CCSH. “If you’re too pressed for time to clean up before bed, make sure the mess is out of sight. Minimizing distractions is key.”
2. Digital Clocks
Placing a digital clock on your nightstand is a common mistake when trying to enhance your sleep environment. The ambient light emitted by the clock can disrupt your rest, and glancing at the time can prevent you from falling back asleep due to the stress it may cause.
Power suggests keeping digital clocks out of the bedroom entirely. If that’s not possible, at least ensure it’s out of sight and not on the nightstand. “If you have one, dim the display, block it, or cover it up while you sleep. Even the slightest light exposure during sleep can interfere with hormones that regulate sleep quality.”
3. Sheer Curtains
When designing your bedroom, prioritize creating a sleep-friendly environment over aesthetics. Sleep expert Nicole Shallow, M.Ed, BCBA, recommends replacing sheer curtains with those that block out light.
“Blackout curtains are ideal for evenings, especially for shift workers! They help maintain sleep and promote deeper rest. During summer, [blackout curtains] can help you fall asleep faster and stay asleep a bit longer.” She emphasizes that any light entering the room, whether from an early sunrise or streetlights, can disturb deep sleep.
4. Blocked Vents
If you’re not aware, there’s an optimal sleep temperature that can help you fall asleep and remain asleep longer. When arranging your bedroom, make it a priority to keep all vents open and unobstructed. This may require moving your bed to a less preferred spot.
Shallow highlights that ensuring a steady flow of air is key to maintaining a comfortable and consistent temperature in your bedroom throughout the night. “Our bodies need to cool down and stay cool in order to keep sleeping.” If your bedroom is small and you must block a vent, think about installing air deflectors to guide the airflow where it’s needed.
5. Phone Chargers Near the Bed
Just as you keep electronic clocks away from your bed, do the same with your phone. “One of the most effective ways to limit phone use before bed—something we all try to do—is by making it harder to access,” says sleep expert Olivia Arezzolo.
“Those who use their phones in the hour before bedtime tend to take over an hour to fall asleep, likely due to late-night scrolling,” Arezzolo explains. “Make it easier to succeed—place your phone across the room or even in a completely different room to charge.”
6. Bright Overhead Lighting
Many bedrooms feature a single overhead light, which isn't necessarily an issue. The problem arises when that’s the only light source. “The blue light emitted by ceiling lights, combined with the light from devices, significantly reduces melatonin, our sleep-regulating hormone, making it more difficult to both fall asleep and stay asleep,” explains Arezzolo.
Instead, Arezzolo advises incorporating a bedside lamp that doesn’t emit blue light, which can be used for reading and unwinding in the two hours before bed.
7. Lack of Comforts
When arranging your bedroom, think about what you need to feel cozy and relaxed. While reducing clutter is crucial, eliminating too much could leave the space too minimalist, making it harder to sleep.
Arezzolo suggests creating a “sleep kit” for your bedroom that includes items like printed books, eye masks, blue light-blocking glasses, weighted blankets, or anything else that helps you wind down and fall asleep.
“Your sleep kit can definitely improve your sleep, but only if you actually use it. Keep it on your bedside table, uncluttered, so you’ll remember to make use of it.”
