Adults spend more time in their bedroom than in any other room in the house — typically more than a third of every 24 hours. Yet when it comes to home staging and remodeling, the master bedroom often takes a back seat. As Nancy Rothstein, The Sleep Ambassador®, told NAR REALTOR® Magazine: “Who spends that kind of time in the kitchen?”
With growing awareness of the health consequences of poor sleep — including higher rates of diabetes, obesity, and cardiovascular disease — designing a bedroom that promotes quality sleep is one of the smartest investments homeowners can make. Sleep specialists including Dr. Susheel Patil of Johns Hopkins and Dr. Michael Breus contributed their expertise to this guide.
6 Steps to a Sleep-Friendly Bedroom
- Position the bed thoughtfully. Place it away from the room’s entrance and circulation path, oriented toward the best view.
- Install proper window treatments. Blackout shades behind decorative drapes control light. Motorized options allow operation from bed.
- Use the right lighting. Skip recessed ceiling cans. Use bedside lamps or wall sconces, and consider circadian-friendly LED bulbs that support melatonin production.
- Banish or conceal electronics. Blue light disrupts melatonin. Make the bedroom a no-electronics zone.
- Choose a soothing palette. Soft blues, greens, beiges, grays, and whites promote calm. White bedding creates a cloud-like environment.
- Add comfort and minimize clutter. Area rugs for warmth and sound dampening, a cozy chair, good storage, and fresh air access all contribute to a tranquil retreat.
Whether staging a home or simply wanting better sleep, treating your bedroom as a sleep sanctuary pays dividends. For more strategies, visit The Sleep Ambassador’s resources and courses.
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