How to Create a Relaxing Bedroom Environment

Key points

Light and sound. Warm lamps in the evening; blackout and low masking sound at night.
Order. Clear surfaces and a bed that is easy to get into.
Comfort. A suitable mattress, pillow and breathable bedding.

Light and sound

Warm lamps in the evening; blackout and low masking sound at night.

Order

Clear surfaces and a bed that is easy to get into.

Comfort

A suitable mattress, pillow and breathable bedding.

Frequently asked questions

Do plants help?

They can add calm, but evidence for sleep is limited.

What colours?

Muted tones you like.

Sources

Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab 2011;96(3):E463–E472. PubMed
Basner M, et al. Auditory and non-auditory effects of noise on health. Lancet 2014;383(9925):1325–1332. PubMed

Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.

Reviewed by Dr. Nimmy Rajkumar (MBBS, MD)2026-10-31 · Our experts and review process

Keep reading

Guide

Bedroom Environment for Sleep: Light, Temperature, Noise and Layout

The evidence on light, temperature, noise and layout, and how to build a bedroom that supports sleep.

How to Create a Hotel-Quality Bedroom at Home

Layer comfort, light, linen and quiet to get a five-star feel in a normal home bedroom.

How Bedroom Light Affects Your Sleep

The science of evening light, melatonin and body clock, with practical advice on lamps, screens and blackout.

Bedroom Design Mistakes That Can Affect Sleep Comfort

Common bedroom design mistakes: bright cool lights, light leaks, a hot room, clutter, wrong bed size and poor ventilation.

This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.