The Subtle Art of Creating a Sleep-Friendly Home

Did you know that approximately one-third of adults in the US don't get enough sleep, according to the CDC? The National Sleep Foundation also estimates that as much as 60% of the adult population is sleep-deprived.

While it might feel that you're simply tired because you're getting older, burning the candles at both ends, a new parent, or just a poor sleeper (or all of the above), the reality is that it might be your home and your sleeping environment that is impacting your ability to get a restful and restorative night's sleep.

Because a good night's sleep doesn't start with the right pillow, it starts with what's around it - light, sound, colour, and the mess in your bedroom, it all counts, and it all builds into a picture that indicates exactly what you're not getting the sleep you should be.

And while you can’t fix stress easily, nor can you change a baby's 3 am feed right now, there are things you can do to create a sleep-friendly home.

Start with Lighting

Light is everything. Your body reads it like a clock. Too much light at night and your brain will refuse to switch off.

Try dimming lights earlier in the evening. Choose warmer light sources over bright ones, and use lamps instead of ceiling lights. If you have LED spotlights, try swapping a couple out for softer amber lighting and see how that feels. And not just in the bedroom, around the entire home.

City living makes darkness tricky. Blackout curtains help; even a lined pair can work well in some environments. And when morning light hits, let the sunlight in immediately; ten minutes of daylight resets your internal clock. If blackout curtains feel too heavy, try layering curtains or blinds for the extra privacy and limited light, but without that closed-in feeling.

Choose Materials That Breathe

You can just feel when a room breathes right. It's quiet, dry, and cool on your skin. Fabrics matter here more than design.

Go for linen or cotton beading - the sort that creases easily, not the shiny stuff. This will keep the air moving and stop you from overheating at 3 am.

Memory foam can trap warmth, so if you wake up sweaty, try wool or bamboo layers instead. The goal isn't luxury, it's airflow. Researchers say around 18 degrees is the sweet spot for a deep sleep. Most homes sit higher, so cool it down a notch,

Texture matters here as well, rough carpet, synthetic curtains, heavy throws, up they look fine, but collect heat and dust. Swap one thing at a time. A jute rug, a woven blanket, and wooden flooring that does. It's more natural and easier to breathe in. Companies like Antipodean Home deliver products that are designed to encourage sleep and deliver a more restful experience.

Rethink The Layout

Bedrooms can fill up fast - storage, furniture, and laundry. And all of its screams “stay awake”. You want to strip it back, only have in your bedroom what you need for sleep, and hide anything that screams “to-do” list.

If the bed faces the wall, try turning it around, too. It's a tiny change that might help. If this isn't for you, move it to a different direction to find something that does feel right. 

Try to keep surfaces as close to empty as possible, and if you can't keep them organized and minimal. One lamp, a book, maybe a bottle of water, or a white noise machine. Keep clutter tucked away; the less you notice, the less your mind has to focus on.

Soundproof What You Can

This isn't just for your bedroom but your home as a whole. Because sound gets into your head before you're awake enough to notice it, it's the small, sharp noises you want to stop as they ruin deep sleep.

Soft things absorb noise better: curtains, rugs, padded headboards. Its doors rattle; use a rolled-up towel or draft tape. For street noise, a white noise machine or a soft fan can hide the chaos outside.

Other tips include adding an extra layer of sealant to loose windows to stop noise here, silicone earplugs help when nothing else can, and if you share a wall with neighbors, move the bed away; you don't need their noise disturbing you, too.

Clear The Visual Noise

Clutter keeps your mind busy. IKEA survey found that 66% of respondents stated that a tidy room helps improve their sleep. And honestly, if you have a messy room, you don't need a study to know this is true. It really is harder to rest in a mess than in a tidy home.

Start small when decluttering. The trick is to make things better, not move things around. Begin with one drawer, one cupboard, or one shelf. Declutter and then get rid of what you don't want instantly, so it's not hanging around somewhere else in your home.

Aside from the clutter, visual noise can also be an issue in your home. Muted greens, soggy blues, and soft neutrals are all better for sleep. Not glossy surfaces or bright, vivid colours, you want soft, calming, and importantly, less stimulation.

Natural Cues

Natural cues include the scents in your home that remind you to stop and help relax you. Lavender, cedarwood, chamomile, whatever you prefer, and help your shoulders drop. But don't go overboard- diffuse lightly, don't drown the room or your home.

Think about the route you take to get to bed. And in these spaces keep lights low, use soft music if you prefer, and focus on the grounding things that pull you back and centre you, not those that get your heart rate beating or increase stress.

Restful homes aren't about style, they're about comfort that sneaks up on you. It's the combination of careful and intentional choices that enable you to remove stress from your home and create something that allows you to sink in and get the rest and relaxation you need. Make small changes, adjust over time, experiment with different things, and slowly it will all come together exactly how you need it to.