Here are five recommendations that are easy to implement:

1. Get the right lightning

Selecting the right lightning solution is one of the key decision in enhancing bedroom ambiance for improved health and well-being. In the bedroom, we should give preference to “yellowish” light — roughly between 2000–3000 K — as we mainly spend time there after the sun sets. This simple choice helps the natural release of melatonin, keeps our circadian rhythm working properly and boosts the chances of restful nights.

Pro tip: Ready to finally sleep? Ensure the room is pitch black! Various studies seem to indicate that even faint sources of light — such as electronics or a poorly closed shutters — can put us at higher risk of depression, obesity, diabetes and other metabolic complications [1].

2. Opt for calming colors and patterns

When it comes to colors, it is best to go for those that we often associate with calmness and relaxation, like shades of green and blue, than remind us of a peaceful river or a quiet backyard garden. Choose lighter color patterns on wallpapers or other home textiles, favoring smaller or less contrasting compositions.

Pro tip: Symmetric patterns are a clever choice! Our brains evolved to perceive complex symmetry, like we often witness in nature, as the epitome of beauty, which sooths our nervous system and evokes a sense of peace [2]!

3. Prefer natural materials

Wood, ceramics and even wicker or rattan baskets can be simple ways to bring some nature and its harmonious qualities indoors. Research shows that biophilic design principles, mimicking inside the natural environment, to which humans optimally adapted while evolving — seems to do wonders for our stress levels, by calming us quickly and effectively after a hectic day.

4. Invest in soft textures and rounded shapes

Opting for some extra roundness, instead of very sharp angles appears to be a great choice for our bedrooms. Pointy shapes seem to trigger the amygdala, the brain’s region associated with processing fear and arousal [3]. Put simply, we tend to equate curves with lack of surrounding threats. This subconsciously indicates us that there is no cause of concern and that the ideal conditions for sleep are met. Adding soft pillows and blankets can be a cheap, yet effective way to ensure restful nights.

5. Minimize noise

Noise seems to be often unavoidable in modern life, especially for those living in a city or densely populated areas. Apparently, even if we are able to sleep through it, exposure to noise during the night might still have negative health implications. It triggers brain activity, which dysregulates our stress hormones and over time can lead to problems such as insulin resistance and cardiovascular issues [4].

Pro tip: Avoid having your bedroom facing a road with heavy night traffic. In case this is not an option, consider investing in soundproof window frames or opt for a more budget-friendly solution by applying non-toxic caulking tape to windows and doors.