How to Turn Your Bedroom Into a Sleep Sanctuary

usa, new jersey, couple sleeping together in bed at night — How to Turn Your Bedroom Into a Sleep SanctuaryTetra Images - Getty Images

Ideally, the bedroom should be a peaceful retreat from work and worries. But as a study published in Buildings in 2023 illustrates, our sleep zones are increasingly becoming multifunctional spaces — with negative effects on our ability to get the deep rest we need.

But there’s hope: Adding soft and calming lighting, colors, sounds, and furniture can make it easier to disconnect and unwind. Updating your bedroom with a trip to IKEA can go beyond making your space look nicer — and planning a refresh of your space according to the brand’s six principles of high-quality sleep is a smart step toward a serene new routine. Read on for six ways to up your quietude quotient.

1) Sound

When you’re trying to unwind at bedtime, listening to music or a podcast, blocking out disruptive distractions with white noise and counting down to sleep with a guided meditation are all great strategies. But if your only way to do any of that is via your phone, it’s time to unplug — both to remove screen-time temptations and glaring blue light and to seriously improve your sound quality.

The SYMFONISK Sonos speaker lamp combines the audio quality of Sonos smart speakers with a gentle, warm light. And the multipurpose design declutters your space with a gentle, minimalist feel.

2) Air Quality

While it’s less tangible than your bedroom lighting or mattress, this is one of the most important factors in waking up rested. Removing dust, unpleasant smells and allergens from the bedroom can reduce irritation that may lead to restlessness and snoring.

Slim, unobtrusive air purifiers work even in compact bedrooms. IKEA’s FÖRNUFTIG purifier can stand alone or hang on the wall, and easily moves wherever you need it. Or, if you’re also on the hunt for a new nightstand, the STARKVIND table combines a birch-veneer finish with a smart purifier, whose Association of Home Appliance Manufacturers-certified filter detects particles in the air and automatically adjusts its settings accordingly.

a bedroom with a bed and a mirror — IKEA

3) Room Color

Color has a massive impact on mood (for example, a 2020 study suggested that color therapy may be an effective way to help combat feelings of compassion fatigue and post-traumatic stress in ICU nurses) — and shades like hot pink and sunflower yellow are the diametric opposite of easygoing. Tranquil colors like soft blues and cool greens, on the other hand, are a safe bet for making a room feel spa-like. White can also work well, but opt for a slightly warm or cream-toned hue, in a matte finish that will absorb light instead of reflecting it back.

4) Temperature

Laying down to sleep in a bedroom that’s too cold (or too hot) is no fun at all. So avoid the fight with the thermostat and cuddle up under a lightweight but cozy RÄVSTARR comforter set with a seersucker stripe, or opt for the 100% cotton of the ÄNGSLILJA duvet cover and pillowcases. Both options are highly breathable and have the power to keep you comfortable all night long.

5) Furnishings

The elephant in the (bed)room: Your bed itself is essential to stellar sleep. Investing in a high-quality mattress is key, but the aesthetics matter, too. It’s pleasing to fall asleep in a beautiful, serene setting, and upholstered bed frames are having a moment for good reason — they’re a great way to add an even softer touch to your space. The TÄLLÅSEN upholstered bed frame comes in a placid sage green, with a padded headboard that’s perfect to lean on while reading before bed.

6) Light

Natural daylight governs our circadian rhythms, making it a powerful force for waking us up — which is not always a good thing. Blocking harsh sunlight can help you make the most of opportunities to sleep in, giving you more control over your environment.

In addition, the ritual of closing blinds or curtains at night can be a subtle signal to your brain that it’s time for bed, while also lightly muffling sound, and creating a greater sense of privacy. IKEA’s TRIPPEVALS black-out cellular blinds are a snap to install, or, for an added touch of gentle color, the SANELA room-darkening curtains add warm texture via soft cotton velvet.