If you regularly fall asleep on the sofa in front of the TV or use your bed as a place to work, eat, or watch media, you make it difficult for your body to switch off. Our brain learns through repetition. If the bedroom is mainly used for sleeping, it can better associate the bed with a good night’s rest. Desks, file folders, laundry racks, or other everyday stimuli can be distracting. Light, noise, and visual disturbances can also significantly impair the quality of sleep in the bedroom.
To support this clear association between the bedroom and sleep, you need a room that is deliberately designed as a place of retreat. As a space for relaxation, it should signal to the body and mind that it is time to unwind. Well-thought-out furnishings, clear structures, and a calm atmosphere support this process and create the basis for healthy, restful sleep.
Furnishing your bedroom correctly – the bed takes center stage
When furnishing a bedroom, the bed takes center stage. In addition to the right size, its placement is crucial for a peaceful and restful night’s sleep. Ideally, the headboard should be placed against a solid wall or have a stable headboard. This creates a feeling of security. Windows or radiators should not be located directly behind the headboard, as drafts, cold or heat sources near the head can affect the sleeping environment.
For many people, their personal sense of security also plays a role. Some find it reassuring to have a good view of the room from their bed. Elements directly above the headboard—such as shelves, wall cabinets, or visible beams—can be perceived as restrictive. Calm and minimalist furnishings support the overall feeling of relaxation in the bedroom.
In addition to the basic placement of the bed, the spatial conditions also influence the effect of the bedroom. In rooms with sloping ceilings, many people find it more pleasant to position the bed so that the view leads away from the slope. This can avoid an oppressive feeling of space and contribute to more peace and quiet.
Last but not least, the space around the bed plays an important role. Sufficient space on both sides of the bed not only makes it easier to get in and out, but also contributes to a relaxed sleeping experience. The position of the wardrobe should also be considered: if it is too close to the bed or appears very dominant, it can visually overwhelm the room. Overall, furniture that is placed too close together can quickly make the bedroom appear restless and should be avoided if possible.
Tidiness in the bedroom – why visual calmness helps you sleep better
A tidy bedroom not only affects the appearance, but also our inner feelings. A restless environment distracts our attention and makes it difficult for many people to really switch off in the evening. Those who enter a bedroom cluttered with clothes, objects, or furniture often find it harder to relax.
Tidiness in the bedroom does not mean storing as many things as possible. It is often worth starting with the furnishings and asking yourself which pieces of furniture are really necessary. Fewer pieces of furniture and free floor space make the bedroom appear calmer and more spacious. Every additional piece of furniture brings new storage space and thus potential unrest.
Restraint is also important when it comes to accessories. Individual, carefully selected items can create atmosphere without cluttering the room. Textiles play a special role in the bedroom: high-quality bedding, calm fabrics, and harmonious materials have a greater impact on the room than decorative individual objects.
A common distraction is clothing left out in plain sight, for example on chairs or open shelves. It subconsciously reminds us of unfinished tasks and can make it difficult to switch off. Closed storage solutions help to keep the bedroom tidy.
The article Making the bed – why it has more impact than you think shows how small actions and routines in everyday life can help you relax more easily in the evening.
Colors, materials, and lighting in the bedroom
Colors have a significant influence on how we perceive a room. Soft, muted tones such as gray, blue, beige, or calm natural colors are particularly suitable for the bedroom. They have a calming effect and help you fall asleep. Bright colors, strong contrasts, or large patterns, on the other hand, can have a stimulating effect and are less suitable for a sleep-friendly bedroom.
Surfaces and textures also contribute significantly to the effect of a room. Wood, textiles, and matte materials have a warm and balancing effect, while very hard or shiny surfaces can create restlessness more quickly.
Lighting in the bedroom is all about atmosphere. Instead of bright ceiling lights, soft, indirect light sources, dimmable bedside lamps, or wall washers with warm light are more suitable. They create a calm mood and support the transition from wakefulness to sleep.
Plants also influence the feeling of space in the bedroom and are perceived by many as calming. However, not all plants are equally suitable for the bedroom. Plants that do not develop a strong odor of their own and do not noticeably affect the indoor climate are particularly recommended.
Ideal conditions in the bedroom: indoor climate and darkness
Darkness is essential for restful sleep. Light has a significant impact on our sleep-wake cycle and can disrupt nighttime regeneration if it is not specifically reduced. That is why curtains, blinds, or shutters are useful in the bedroom to keep out unwanted light, such as street lighting.
Artificial light sources should also be used consciously in the evening, as bright or cold light in particular can make it difficult to fall asleep.
Electronic devices should be banned from the bedroom if possible. The blue light from smartphones, tablets, or televisions can inhibit melatonin production and make it difficult to fall asleep. In addition, many devices emit heat and thus affect the indoor climate in the bedroom.
In addition to light and heat sources, many people also find the constant presence of technology disturbing. Noises, standby lights, or permanently connected devices can be perceived subconsciously and interfere with a good night’s sleep. Those who are sensitive to this often benefit from keeping their bedroom as free of technology as possible.
The room temperature also plays an important role in getting a good night’s sleep. A temperature of around 18 °C is considered optimal. It should not fall below 16 °C, as cold temperatures can lead to muscle tension. On the other hand, air that is too warm dries out the mucous membranes and can disturb sleep. In winter, it is therefore advisable to turn down the heating before going to bed at the latest.
Fresh air is also crucial for a restful night. A humidity level of around 50 percent is considered ideal. Airing out the room briefly is more effective than leaving windows tilted open all the time. Before going to bed and in the morning after getting up, it is usually sufficient to open the window completely for a few minutes. However, drafts should be avoided.
The bedroom as part of sleep hygiene
Good sleep hygiene encompasses all habits and conditions that promote healthy sleep. The bedroom plays a central role in this. It should be used exclusively for sleeping. Working, eating, or intensive media use in bed make it difficult for the body to associate this space with rest and relaxation.
Rituals can help to consciously use the bedroom as a place for sleeping. Fixed bedtimes, quiet evening routines, and a clear layout of the room support this process. The clearer the function of the bedroom, the easier it is to switch off in the evening.
Common mistakes in the bedroom
Many sleep problems can be traced back to avoidable factors in the bedroom. Often, it is not individual aspects, but the combination of several small disruptive factors that make it difficult to switch off.
The most common mistakes include:
- Too much furniture and open storage space, which makes the room look cluttered
- Restless colors or striking patterns that stimulate rather than calm
- Bright or cold light sources, especially in the evening
- An unfavorable room temperature or poor air quality that impairs the sleeping climate
- Using the bedroom as a work or storage room, which causes clear sleep signals to be lost
In addition to the room design, however, the bedding itself also plays a decisive role. Unsuitable blankets or pillows that do not match your personal warmth preferences or preferred sleeping position can significantly disrupt your sleep. Duvets that are too heavy or not very breathable often lead to night sweats, while unsuitable pillows can cause tension in the neck and shoulder area. Materials that do not absorb or release moisture sufficiently also have a negative effect on the sleeping environment.
In addition to choosing the right bedding, how you care for it also plays an important role. Find out why changing your bedding regularly is not only good for hygiene, but also improves the quality of your sleep in the article Changing bed linen: How often and why it’s so important.
Suitable bedding for a sleep-friendly bedroom
To ensure that the bedroom can fully fulfill its function as an oasis of calm, duvets, pillows, and mattress toppers should be tailored to individual sleeping needs. High-quality, breathable bedding supports a balanced sleeping climate and complements the sleep-promoting design of the room.
The mattress topper VARIOSAN® complements the mattress with a pleasantly soft, temperature-regulating sleeping surface. The filling, made from 100% virgin sheep’s wool, regulates moisture and promotes a dry sleeping environment. Two different cover sides – warm cotton terry and light cotton fabric – make the topper suitable for use all year round and ensure noticeable comfort in changing temperatures.
The neck pillow S20 Latex with its particularly soft latex core offers gentle yet supportive support for the head and neck. Thanks to its individual height adjustment, it can be adapted to different sleeping positions and can help prevent tension. The removable cotton cover with aloe vera finish is skin-friendly, easy to care for, and also suitable for allergy sufferers.
The natural duvet COSIDORM® NATURE – Organic combines natural sleeping comfort with sustainable quality. The filling made of 100% organic sheep’s wool regulates moisture and ensures a balanced sleeping climate. Two different covers made of organic cotton allow for comfortable use in summer and winter. The GOTS-certified blanket also impresses with its high freshness and natural self-cleaning power.
