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How to design your bedroom for optimal sleep

How to design your bedroom for optimal sleep
13 seeds


 By Benjamin Semmens, Registered Nutritionist (BHSc)

13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions. This week’s question came from Stacey “Are there any changes I can make to my bedroom to get better sleep?”

There are many contributing factors to not getting a good night’s rest. While some may be out of your control, one that you can take charge of is your bedroom environment. Even the simplest bedroom hacks can have a major influence on how you sleep. 

Continue reading to learn how to hack your bedroom environment to start getting a more restful and quality sleep. 

Cool down 

Cool colours such as light blue, green, grey, and silver can help lower your blood pressure and heart rate and as a result, support better sleep.  A survey of 2,000 people found that people with blue bedrooms had the best sleep quality followed by moss green, pale yellow and silver. One colour you want to avoid is red according to Minnesota State University who found that people who slept in red rooms had higher rates of stress than those in white or green rooms. 

Embrace space

To feel comfortable and relaxed, ready for sleep, your room should be as open and spacious as possible. Opening up your space can be achieved no matter what type of room you sleep in. If you have a smaller bedroom, use a mattress that fits snug and use under-bed storage or wardrobes for personal items. Clear the clutter by removing anything on the floor like unfolded laundry, excess books, or gym equipment. It’s also a good idea to remove anything that could trigger hyperarousal like a bunch of bills or something you find stressful. 

Comfy bedding

We spend one third of our lives in bed—you deserve to be comfy. What mattress and pillow are best for you all depends on many individual factors like preferred sleep position, weight, and body shape. Having comfy sheets, typically with a thread count between 200 and 400, can help you feel comfortable and ready to sleep. Just don’t forget to wash your bedroom linen regularly (at least once every 2 weeks)—that will help you to feel relaxed and clean ready for some zzz’s.  

Keep it cool, dark, and quiet

 These are the fundamental rules to a restful sleep. Research suggests anywhere between 18-21 degrees Celsius is the optimal sleeping temperature. Anything that lights up the room can affect your sleep. Remove any source of artificial light whether that be your laptop, TV, or charger. Place these items in storage or in another room. If you can’t block out the sunlight, try wearing a sleeping mask. Sometimes a quiet bedroom isn’t possible, especially if you live next to a busy freeway or your partner is a snorer. If this is the case, you can use ear plugs or purchase a bluetooth eye mask that blocks both light and sound. 

Hacking your bedroom is a simple way to get a better night’s rest without having to take medication. Regardless of your reason for poor sleep, these tips can help you to sleep better no time at all.

Congratulations to Stacey who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at and subscribe to our blog for more updates. 


This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.



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