World Sleep Day 2025: Experts Share How to Transform Your Bedroom for a Deeper Sleep
A good night’s sleep is essential for physical and mental wellbeing, yet many people struggle to achieve quality rest. While factors like stress, lifestyle, and diet play a role, the design of your bedroom is just as crucial.
A well-designed bedroom is more than just an aesthetic choice; it’s a sanctuary that encourages restorative sleep. From the colour of your walls to the type of mattress you sleep on, small choices can make a significant difference in how well you rest.
In anticipation of World Sleep Day this Friday March 14th, Joanne Dodsworth, Head of Bedrooms at Wren Bedrooms, and Martin Seeley, Sleep Expert at Mattress Next Day, tell us about the key elements of bedroom design that directly influence sleep quality. Here, they share expert insights into how optimising your sleeping space can lead to deeper, more restorative rest.
1. Setting a calming tone with colour
According to Martin calm colours set the mood for sleep, “The colours that envelop your bedroom can significantly influence your ability to unwind. Soft blues, greens, and neutral shades are known to have a calming effect and can help you relax. On the flip side, bright and bold colours might be too stimulating when you’re trying to wind down.”
Joanne agrees and adds, “Opt for matte finishes over glossy paints, as they absorb light rather than reflect it, helping to soften the overall feel of the room. Incorporating colours through textiles, such as bedding, curtains, and rugs, can be a great way to introduce calming hues without committing to painting the walls.”
2. Foundations of comfort with bedding
“Your mattress and bedding play a huge role in how well you sleep”, says Martin. “A supportive mattress tailored to your sleeping position, weight, and preferences can prevent morning aches and pains by keeping your spine in alignment. When it comes to bedding, materials like bamboo are cool and breathable, keeping you comfortable all night and preventing overheating and night sweats.”
Joanne adds, “Memory foam is great for pressure relief, while pocket-sprung mattresses offer tailored support. For bedding, additional to bamboo, cotton and linen regulate temperature better than synthetic materials. Changing bedding seasonally can also help – a lighter duvet in summer and a thicker one in winter ensures year-round comfort.”
3. Harmonise with lighting
“Lighting is a biggie for good sleep. Bright or blue lights, especially before bed, can mess with your melatonin production levels, signalling to your brain that it’s still daylight. It’s best to ditch the overhead lights in the evening and switch to dim, warm-toned lamps,” advises Martin.
Consider using smart lighting solutions that allow you to dim the brightness gradually as bedtime approaches. Joanne shares how, “Wall sconces and bedside lamps with warm-toned bulbs can create a relaxing ambiance, and blackout curtains help block external light pollution for uninterrupted sleep.”
4. Promote mental clarity with clutter-free rules
“A messy bedroom can increase your levels of stress and mess with your sleep. It’s best to keep your room purely for sleep so that your brain associates walking into your bedroom with winding down and relaxing”, says Martin.
Joanne agrees and suggests great solutions, “Storage solutions can make a world of difference. If you can, go for built-in wardrobes, under-bed storage, or bedside tables with drawers to keep clutter out of sight. A tidy, minimalist space creates a sense of calm and makes your bedroom a true sleep sanctuary.”
5. Scents play a big role
“Scents can play a big role in improving sleep, with research-backed benefits for essential oils like lavender, chamomile, and bergamot. Lavender has been shown to enhance slow-wave sleep and reduce the time it takes to doze off, while chamomile’s mild sedative effects help ease anxiety”, says Martin.
“To make the most of these scents, try using a diffuser, a pillow spray, or diluted essential oils applied to pulse points. These methods create a calming atmosphere that signals your brain it’s time to wind down”, he adds.
6. Understand the optimal room temperature
Martin shares why the temperature in your bedroom should never be overlooked, “Keeping your room cool, around 18°C (65°F), helps your body relax and promotes deeper sleep. Make sure your bedding suits the season and keep the air flowing for a comfy sleeping environment. As you sleep, your body naturally drops in temperature, so a cooler room can help you reach a deeper sleeping stage sooner.”
Joanne says, “If you struggle to maintain a cool temperature, invest in breathable bedding, keep windows slightly open for ventilation, or use a fan to circulate air. On the other hand, heated blankets in the winter can provide warmth without overheating the room.”
7. Additions to aid sleep
Martin advises how small differences to your bedroom can make a big difference, “Position your bed away from windows and minimise noise by omitting heavy drapes”. A bedroom plant is another easy and natural way to boost your sleep. “Plants like lavender, jasmine, and aloe vera can help you relax and unwind with their calming properties. Plus, they freshen up the air by releasing oxygen and filtering out toxins, making your room feel more peaceful.”
“Pop a low-maintenance plant on your nightstand or windowsill, and you’ve got a little sleep-friendly greenery to help you drift off more easily”, Martin says.