Sleepmaxxing—a wellness trend to optimize the quantity and quality of your sleep—is a perfectly good excuse to makeover your bedroom. Knowing how to create the perfect sleep environment will have an outsize effect on your general wellbeing as well. “The bedroom should be a personal sanctuary, a place where one can truly unwind and recharge,” says interior designer Stephanie Martin. Every decor choice you make, whether it’s the lighting, the window treatments, or the bed itself, impacts how well you rest throughout the night.

The idea of sleep hygiene–adjusting your behaviors and environment for more Z’s–is not novel. In fact, it was coined by an Italian physiologist in the 1860s and was revived in the 1970s. Experts, including clinical psychologist and clinical sleep specialist Michael Breus, Ph.D., evaluate the surroundings to optimize your inner clock. “I think of four of the five senses and how each one has an effect on sleep,” says the author of The Power of When.

Translating this into your bedroom design is easy, as long as you focus on texture, temperature, and the overall feel of the space. Here are eight ways to upgrade your bedroom for the best night’s sleep—and make it look good in the process.

Spring for blackout curtains

“Melatonin, the sleep hormone, is called the Vampire Hormone, since it only comes out in darkness,” says Breus. “So whatever a person can do to make their bedroom dark will help with sleep.” Replace any flimsy window treatments with elegant heavy drapes to help you rest easy.

For undisturbed slumber, Davina Ogilvie, founder of Wovn Home, recommends blackout-lined drapery in lieu of a blind or any other window treatment. “Gaps between the edges of a blind and window opening are inevitable, and this is where light can seep through,” she explains. “With full length drapery on the other hand, fabric covers the entire window and more, making it incredibly effective for light blocking.” Floor-to-ceiling drapery will work best for light blocking, and creates a sense of heightened coziness akin to a luxury hotel room.

Martin also likes a combination of gauzy sheer underdrapes to filter sunlight and maintain privacy, paired with blackout overdrapes that ensure complete darkness when it's time to sleep.
“This layering of fabric not only adds a tactile richness to the space but also enhances its acoustic properties, creating a cocoon-like atmosphere that feels both quiet and cozy,” she says.

Kick electronics out of the room

A television and a tangle of cords by your bed aren’t doing your decor—or your sleep—any good. Studies have shown that viewing electronics before bed, whether it’s watching TV or checking email, has a detrimental effect on sleep. Research in the journal Sleep Science, explains that the disruption comes from the blue light suppresses melatonin, heightened emotions as a result of content that can leave you anxious or depressed, and plain scrolling on social media, for instance, instead of actually sleeping. Keep these devices out of the bedroom, replacing them with attractive objets and an old-school alarm clock.

Layer the lighting

Lighting has the power to influence our mood and sleep patterns. To create the ultimate sleep environment, Martin emphasizes the importance of layering light. “Think of it as orchestrating a symphony for your senses, " she notes. “We start with overhead fixtures that provide a warm, inviting glow, complemented by bedside lamps and reading lights that can be adjusted for different activities, all on separate switches and dimmers. This flexibility allows you to establish a bright, energizing space in the morning that gradually transitions to a soft, soothing glow in the evening, setting the perfect mood for restful slumber.”

Other new items, like the Kādns Canvas sconce seen here, can help with bedtime meditation thanks to built-in integrations like a timed lighting feature that glows once every minute without adding unnecessary distraction. Echo Zhan, co-founder and director of innovation at Kādns, describes it as a “visual anchor to help us wind down, designed to convey stability and calm.”

Choose a subdued and soothing color palette

Selecting the right color palette plays a pivotal role in creating a calming bedroom environment. “Soft neutrals, gentle blues, serene greens, and delicate lilacs have been shown to reduce stress and foster a peaceful ambiance, making it easier to unwind at the end of the day,” Martin says. The interior designer gravitates toward layers of muted and deeper hues that evoke tranquility. To keep it from falling flat, pay attention to texture and depth that will make you feel as if you’re fully enveloped, creating a space where you feel safe and can ease into relaxation.

Create some aural distraction

Buy a small fan to keep the room at the optimum 65 to 75 degrees, especially in warmer months or if you want to save money on central air-conditioning. This small accessory not only helps with temperature regulation, but also adds some white noise to your bedroom. “When a room gets too quiet, your hearing gets more acute,” says Breus. “So having a little noise to drown out sounds can be very helpful.” A sound machine can work just as well for filling the room with a repetitive thrum of soothing noise.

Make your bed more luxurious

Your bed deserves a lot of attention, from both a design and a health standpoint. “If you wake up sore more than three days in a row and it was not from working out, it may be time for a new bed,” says Breus, who recommends replacing mattresses every eight years and pillows every 18 to 24 months to make sure you’re getting the support you need. “Sheets are a personal preference, but I like whatever is the most breathable, such as cotton.”

Add spa-like aromas

Aromatherapy has long been linked to helping with insomnia. Spritzing lavender can transform your bedroom into a soothing retreat and the scent can cause a relaxation response in the large muscle groups, allowing the body to relax and go to sleep, Breus notes. But this purple plant isn’t the only cure for a restless night. Rose fragrances and ylang-ylang can lull you to sleep too. One study even reported that eucalyptus essential oil has a natural sedative quality and even prolonged sleep duration in mice, so consider spritzing it on your pillow, or diffusing a blend like this minty eucalyptus and peppermint linen spray from Koala Eco that smells like a delicious candy cane.

Conceal the clutter

Your brain is less likely to settle down if your nightstand is overflowing with tchotchkes, books, and empty water glasses. “Optimizing storage is essential to avoiding visual clutter when it’s time to sleep,” says Simon Brandeau, co-founder of Nouveau Standard. “It’s best to choose closed wardrobes and bedside tables with drawers or doors, leaving only the essentials and a few beautiful objects.” A gallery wall in a boudoir is not always the best idea either. Brandeau notes that you want to embrace the empty wall space and avoid overloading surfaces with frames.