sleep foundation
The National Sleep Foundation

Medically Reviewed by

The National Sleep Foundation

Written by

The National Sleep Foundation

A good night’s sleep starts with a tidy, well-designed bedroom. Thankfully, you don’t need to splurge on new furniture or shell out for an interior designer to achieve bedroom bliss. Give your room a wallet-friendly makeover with these four sleep-better tips.

Consider Colors

Being surrounded by relaxing, cool-tone colors, like grays and blues, could improve sleep. (Warm shades like yellow or red may actually disrupt sleep by increasing heart rate, blood pressure, and body temperature.) Splashing a fresh coat of paint on the walls is one option, but if you’d rather not redo the whole room, an easier solution may be to change up your bedding. To introduce some sleep-friendly hue, consider a new sheet set in a dusty shade of blue, or add a light gray throw blanket to the foot of your bed.

Add Scent

Fragrances like lavender, jasmine, and vanilla could help you relax while also improving sleep quality. There are plenty of air fresheners and sprays, but if you’re sensitive to allergies, try an essential oil diffuser.

Adjust the Lighting

Exposure to bright, artificial light before bedtime can disrupt the production of melatonin, the hormone that helps shift your body into sleep mode. Install an affordable dimmer for your ceiling light. Then, about an hour before bed, soften the glow for a better night’s sleep.

Rethink Your Pillow

New mattresses can be pricey, but upgrading a worn-out pillow is a great, affordable alternative. Beyond the comfort factor, pillows collect allergens such as dust mites, dead skin cells, and mold, and should be replaced about every 18 months for health reasons. Look for one that keeps your head in a neutral position when you lie down, meaning that it doesn’t cause your chin to point toward your chest or toward the ceiling.