How to Compose a Room for Deep Sleep

It’s what we all want. More than a hot cup of coffee, an extra week of vacation, or the metabolism of an 18-year-old.

Sleep. And not just any sleep. But good, deep, restorative sleep.

As designers when we think about creating spaces, we focus and show a lot of aesthetics. How a space looks is our love language, and a beautiful space creates the most immediate sense of gratification. 

But design isn’t all looks. When it comes to the bedroom—while we are partial to upholstered headboards, lamps with strong silhouettes, and rugs that are plush as a pomeranian—what matters most in the space is environment and function.

8 Ways to Design a Restful Bedroom

If you want to design a room for rest, set aside the wallpaper and canopy bed (at least for now). Instead, here are 8 things we’d fund before the furniture:

1. Blackout window treatments 

If there’s one quality all bedrooms should have in common, it’s darkness. Light is one of the most significant influencers in a body’s rhythms, regulating our sleep cycle. Even a tiny, innocent amount of light has enough to disrupt our flows and alter our deep rest. From a design perspective, I love to pair blackout drapes with sheers or light-filtering shades to create a layered look for different times of the day.

2. Layered lighting

While blackout window treatments are ideal for sleep, dimmers are the foreplay of the lighting world. They set the tone and start getting you in the mood to unwind and rest. I opt for dimmers on all my light fixtures, including the bathroom and closet, and love to layer lamps alongside overhead fixtures. In the bathroom, we added a motion-sensored red-nightlight, for any late night trips to theloo. The goal, create a space where light disruption is as minimal as possible.

3. Cooling methods

Second to lighting is temperature. Your circadian rhythm is partial to cooler temps to keep your body moving seamlessly through the stages of sleep. Between 60-67 degrees Fahrenheit seems to be the sweet spot to avoid waking up in those lovely pools of night sweats. Beyond adjusting your thermostat, you can look into something like a cooling mattress pad and optimize healthy air flow with open windows or a fan. If you won’t give up your bedroom chandelier for its less attractive cousin the ceiling fan (no shame there; I won’t either!), consider a cooling tower or table fan that you can store away during the day.

4. Solid sounds 

Next stop on sensory lane: soundscape. A quiet, vacant night can leave the brain running, while upbeat or unexpected sounds can be jolting. Utilizing sounds, like nature or white noise, can actually help you fall and stay asleep. As an alt to white noise machines, I use Endel on our Sonos system for sleep, as well as focus work during the day. Five stars all around.

5. The right mattress 

People spend near a third of their lives sleeping, so it would be reasonable to be selective about this surface. From body type to sleeping position, there’s a whole slew of things to consider when selecting a mattress. We won’t claim to be the experts here, but our gut is to go with the firmest, most supportive mattress you find comfortable. Even better? A number of mattress suppliers provide trial periods. Don’t be shy; take advantage of them. You won’t know how a mattress will perform by hopping on it for 3 minutes in a strip mall showroom. Get it to your house, test it out, then rinse and repeat until you find the ideal fit for you.

6. Clean, quality sheets

While mattresses (deservedly) get a lot of attention, sheets can actually play just as large of a role in your sleep quality. Poorly made sheets and synthetics can trap heat, leaving you tossing and turning. Beyond the material, of course, is also the maintenance. While I don’t know any sane person who loves to change the bed, washing and refreshing your sheets every 7-10 days helps with issues related to categorically important issues like allergies, bacteria, and skin health. 

7. A discipline to avoid technology 

Sometimes what you need most is your own discipline. We’ve all heard the recommendation to keep the bedroom a screen-free space, and it’s not without reason. Light and screens can impact the body’s production of melatonin and circadian rhythms, and shows/games can spike stimulation and stress. At the exact time you want your body to calm and quiet, you’re sending it signals to storm and shout. Having the disciple to put away your phone and turn off the TV can make all the difference between starting your next day rested or in a deficit. 

A great piece of art

Last but not least. If you’re doing without the TV (bravo!), invest in another visual centerpiece with a great piece of artwork. Find a piece that resonates with you and inspires that sense of calm and peace you appreciate most.