Publish November 17, 2023
Need better sleep? 7 steps to a great night’s sleep tonight!
cat sleeping

Unlocking the Secrets to a Restful Night: The Bedroom Sanctuary

Waking up feeling recharged and brimming with energy is a luxury that few seem to enjoy. The quality of our sleep can deeply influence our day-to-day lives, affecting our creativity, confidence, and decision-making. While insomnia may have medical roots, our bedroom’s ambiance can often be the silent culprit behind a restless night.

For those yearning for the days when sleep was a comforting embrace and mornings brought zest and enthusiasm, here are insightful ways to transform your bedroom into a restful night.

The Power of Lighting

Our brain is wired to respond to light cues. Dimming your room’s lights about an hour before bedtime signals the brain that it’s time to wind down. Opt for bedside or reading lamps with 60-to-75-watt bulbs, providing the perfect subdued glow. If early morning sunlight is a disruptor, consider adding blackout liners to your drapes.

Optimal Temperature Control

65 degrees is the magic number for a good night’s sleep. A ceiling fan can help strike that balance. It not only maintains the room temperature but also emits a white noise lullaby. Ensure it’s noise-free and maybe even invest in a wireless remote for those middle-of-the-night adjustments.

A Clutter-Free Sanctuary

Decluttering is not just about aesthetics. A clean and organized bedroom can bring mental clarity. So, tuck away that pending laundry and relocate the treadmill or work desk that has been silently guilt-tripping you.

Colors That Calm

Colors evoke emotions. Soft shades of blue and green can work wonders for your sleep. They’re known to bring about physiological changes conducive for rest, such as reduced heart rate and lower blood pressure.

Electronics – The Silent Intruders

Our gadgets might be our daytime allies, but at night they can hinder our sleep. The blue light they emit can mess with our sleep cycles. If you can’t bid them goodbye, then at least camouflage that TV and opt for an alarm clock with a warmer light hue.

The Right Bedding

There’s unparalleled joy in sliding into freshly washed sheets. The fabric matters too. Egyptian cotton leads the pack with its soft, durable fibers. Pima cotton is a close second, known for its smooth finish. When you envelop yourself in such luxury, your body and mind both relax.

Mattresses & Pillows – The Foundation of Sleep

Listen to your body. Whether it craves a soft or firm mattress or pillow, it knows best. While there’s no strict timeline, mattresses typically last around eight years. It’s crucial to ensure they don’t sag and that your partner’s movements don’t jostle you. Pillows need attention too. They should align your head and neck, maintaining a neutral position. While their lifespan is usually shorter, around two years, it’s essential to find ones that offer optimal support.

Before we wrap up, let’s indulge in some sleep trivia:

  • Dreaming in monochrome? You’re among the 12% who dream entirely in black and white.
  • Feline friends spend two-thirds of their lives in slumber.
  • A giraffe’s quick nap is just about 1.9 hours, but a brown bat luxuriates with a whopping 19.9 hours.
  • We humans invest a third of our lives in sleep.
  • Ever tried staying awake for 11 days? Someone holds that record!
  • Sign language can find its way into the dreams of the deaf.
  • Ever felt the struggle of getting out of bed? That’s Dysania.
  • Unnatural movements during sleep? That’s Parasomnia.
  • The jolt you feel as if you’re falling while drifting to sleep? That’s a ‘hypnic jerk’.
  • Sleepwalking might seem rare, but up to 15% of the population has likely wandered in their dreams.

I hope these tips and tidbits offer not just knowledge but also pave the way for a good restful night ahead. Sleep well and dream beautifully.


Go listen to my podcast on my website at or on iTunes here and keep up with my other blog posts.