How to Curate a Sleep Sanctuary: Sleep Experts Reveal Their Secrets

Quality sleep is as essential as breathing and eating; in fact, sleep deprivation can lead to increased risk for depression, mental illness, and other life-threatening complications – don’t mess around when it comes to your rest. If you’re looking to create the perfect sleep sanctuary that will leave you rested and rejuvenated, you’ve come to the right place. 

Whether you’re renting a house in Birmingham, an apartment in Boise, or even own a home in Seattle, WA, ApartmentGuide has amassed a wealth of tips from sleep experts to help you turn your bedroom into a sleep sanctuary while also laying the foundation for your body and mind to wind down and enjoy your new space. Read on to learn more and begin getting the best rest of your life.

Turning your bedroom into a sleep sanctuary

To create a sleep sanctuary, you must first start with your physical space. Things like getting a better bed, reducing bedroom stimulation, and getting blackout curtains are great ways to get started. Read on to learn more from our sleep experts.  

Get a better bed

You spend roughly a third of your life sleeping, so it’s worth it to pony up for a quality mattress for your sleep sanctuary. Start by learning more about the different styles of mattresses before making your decision. 

"When upgrading your mattress, it is important to understand that firmness does not equal support,” shares the team at Bed In A Box, a mattress company known for pioneering shipping techniques for beds across the country. “Mattress firmness is highly subjective, but understanding your preference for a soft versus a hard sleep surface will help you determine the right level of firmness.”

“Mattress support, on the other hand, is how well your mattress provides spinal alignment and pressure relief and is largely determined by the base layers of your mattress,” continues Bed In a Box. “Memory foam mattresses and hybrid mattresses often feature different base layers in order to enhance different features, such as pressure relief or cradling comfort. As you compare mattresses, knowing your preferences for both the levels of firmness and support will make the choice much easier."

Reduce bedroom stimulation

Almost everyone has struggled with calming their brain down when it’s time to sleep. One of the things that can contribute to this challenge is a room filled with stimulation. “The bedroom is where your nervous system is restored each night, which is why it's essential to create an environment that focuses primarily on supporting sleep quality,” says Kirsten Hartz of Sona Collective, a trauma-focused and somatic psychotherapy practice in Denver, CO. 

“A bedroom designed to prioritize sleep should not be stimulating; remove your TV from the room, try using an old-fashioned alarm clock instead of your phone to wake up in the morning, and leave your devices outside the bedroom. Consider also using a neutral and calming color palette on the walls and bedding, and replace harsh overhead lights with soft lamps. By maintaining a dimly lit room, you encourage your pineal gland to produce melatonin, the crucial hormone for regulating the sleep-wake cycle.”

Get blackout curtains for your sleep sanctuary

It’s no secret that humans sleep deeper in complete darkness; even a little bit of light can disrupt a deep slumber. “By blocking out morning light, blackout curtains can significantly enhance sleep quality, particularly for individuals with disorders like a delayed sleep phase,” says Susan Rains of Susan Rains Design, an interior designer serving folks in the metropolitan area of Philadelphia. 

“While the curtains don’t have to be expensive, prioritize the heaviest, most durable materials within your budget, such as velvet, which provides excellent light-blocking properties and durability. Avoid cheaper options made from thin, foam-coated fabrics, as these tend to wear out quickly, are difficult to wash, and often require air drying. Investing in higher-quality curtains ensures functionality and longevity, contributing to a healthier sleep environment.”

Create a comfy space if you can’t sleep

Contrary to popular belief, it’s actually more effective to get up and move to another area if you’re tossing and turning. Listen to this tip from Dr. Alex Littleton of Vivid Psychology Group, a therapy service provider specializing in anxiety and OCD in Denver, CO. “Create a relaxing space in your home other than your bed – if you spend more than 20 minutes unsuccessfully trying to fall asleep, the best practice is to leave your bed and do something relaxing until you feel sleepy – at which point you return to your bed to try again. Leaving your bed, especially on a chilly night, is much easier when you have a comfortable spot ready like a cozy armchair with a blanket and a reading light.” 

Control noise levels

Nothing ruins a good night’s sleep like getting jolted awake. Invest in some tools to make sure your space is safe from these unwanted sounds. “Soundproofing isn’t just for recording studios,” says Broadleaf Residential in an article written about creating a sleep sanctuary. “A white noise machine or thick area rug can dampen outside sounds, and investing in soundproof walls or installing solid-core bedroom doors can create a quiet oasis.”

Use Feng Shui to optimize your sleep sanctuary

When we think of Feng Shui, we don’t often think of how it can relate to our sleep, but there are a few quick things that can support a more peaceful environment. “A simple thing we can do to support a better night's rest is to use the command principle in Feng Shui,” says Laili Kafi Gonzalez of the:meaZuredLife, a service specializing in interior design and Feng Shui.

“Ensure your bed’s headboard is up against a solid wall, not underneath any windows or ceiling beams, and not directly opposite the door. The ideal position allows you to see the door from your bed without being right in front of it. Another tip is to make sure there is nothing under the bed – if you must store something there, make it something energetically neutral like bed linens. A solid headboard and bed frame, ideally of wood, is another way to support yourself while sleeping.”

Another tip from an article on Feng Shui by Much Love Interiors talks about minimizing stimulating or yang energy in your space. “Remove any artwork that isn’t calming,” says Much Love Interiors. “Also, remove any musical instruments, electronics, and TVs. If removing these items isn’t an option, it is important to have a ritual of shutting everything down for sleep. Along these lines, avoid doing anything other than sleeping and relaxing in your bedroom during your sleeping hours.”

Be careful about your color palette

The colors you choose to incorporate into your space will greatly impact your physiological response. "Creating a space where you can really rest begins with a carefully chosen color palette,” says Jackie Santos, owner and interior designer at Scottsdale Interior Design Group.

“Color psychology shows you can slow your heart rate, refresh and rejuvenate, evoke calm, and provide comfort with the right interior design decisions. Start with a neutral background and incorporate hues of blue, green, white, light gray, beige, or light pink. Don't forget to eliminate blue light from your devices, LED and fluorescent lighting; instead, choose incandescent bulbs and place them on dimmers where you can control the level of light to encourage calm before bedtime.”

Clean up your sleep space

Don’t underestimate the relaxing effect of a clean bedroom. “A clutter-free bedroom feels more peaceful, and it’s easier to relax when your environment isn’t reminding you of chores or chaos,” says Kristie of Collaborative Counseling of Colorado. “Your inner world often reflects your external world and vice versa, so even five minutes of tidying can make a big difference!” 

Another great tip from Kristie is to finalize your space after it’s clean by using aromatherapy. “Try spritzing your pillow with a lavender spray or using a diffuser with calming essential oils like chamomile or sandalwood — it’s a simple way to make your bedroom feel like a cozy spa,” suggests Kristie.

Craft a calming environment

Creating a calming bedroom can start with the lighting and cleanliness, but there’s a lot more that can go into designing a sleep sanctuary. “Create a calming environment by choosing organic bedding and grounding colors that mimic nature’s tranquility,” says Evelyn Kloczko, an interior decorator with Evelyn K Design, an interior design firm based in Phoenix, Arizona. “Incorporate subtle aromatherapy, like a few drops of lavender essential oil, to signal relaxation. Adding low-wattage, warm lighting, and a potted plant like a snake plant can also improve air quality and support natural sleep rhythms for a peaceful night’s rest.”

Design with true rest and relaxation in mind

Brenda Brix, owner and creative director of AMR Design, an award-winning interior design firm, believes that to improve sleep quality you must design your bedroom with elements that support true rest and relaxation.

“Incorporate layered lighting that mimics natural light cycles – bright and cool in the morning, warm and dim at night – to align with your body’s circadian rhythm,” says Brenda. “Keep the room temperature between 16-20°C (60-68°F) and choose breathable bedding tailored to your life stage, such as cotton for younger adults and silk for seniors, to provide ultimate comfort. A supportive mattress made from natural materials gives you the royal treatment! The ultimate luxury is to have the bedroom lighting and window coverings automated to follow your schedule.”

Preparing your body for your sleep sanctuary

You can have the most peaceful bedroom in the world, but it won’t do a thing if your body is struggling to relax. It’s entirely common to go to bed only when exhausted, but there are things you can do hours before sleeping that will lay the foundation for deeper rest. Read on to learn more from our experts.

Be careful what you eat before bed

What you consume before bed can either help or hurt the quality of your sleep. “Drinking a cup of herbal tea like chamomile, lavender, tulsi, or SleepyTime tea before bed is a great way to relax,” says Dr. Rachel Leber, ND of Heart Spring Health LLC, a naturopathic health clinic in Southeast Portland. “Avoid caffeine, chocolate, sugar and alcohol – the first three will keep you up, and while alcohol may help you fall asleep initially it will often disturb sleep, shorten the duration of sleep, and interfere with REM sleep. It can also increase, worsen, or even cause insomnia.”

Another tip from Dr. Leber is to have a small snack before bed. “Have a light protein-rich snack before bed to help regulate your blood sugar levels and help you to stay asleep through the night,” she says. “This can include a handful of almonds, nut butter on half a slice of toast, or 1-2 scrambled eggs.”

No social media two hours before bed

Doomscrolling can seriously impact your sleep. Instead of going down a rabbit hole, put the phone away in another room. “One tip that would do wonders for sleeping is to stop scrolling through social media at least two hours before your scheduled time for bed,” says Jason Wilkinson of Wellspace Counseling, a private mental health practice located in Tigard, Oregon. “TikTok, Instagram, Pinterest, X, and the rest provide very little rejuvenating qualities and it does no good scrolling through them to the point of physical exhaustion.”

Another tip from Jason is to set aside your bedroom as a “no technology zone.” “This creates a boundary that the bedroom is for sleeping,” says Jason. “If you are in a studio apartment, then consider making the bed a ‘no technology zone’ in which you do not use your phone, tablet, or computer while lying down.”

Put the phone away

After you’ve stopped your social media scrolling for the night, it’s a good idea to put the phone away 60-90 minutes before bed. “To get better sleep, science shows that turning off blue lights (the light that is in your computer, phone, and other devices) 60-90 minutes before bedtime will help you sleep better,” says Dr. David Johns of Archway Counseling and Consulting, a therapy service in Colorado Springs, CO. 

“Blue light increases brain activity and interferes with the body’s natural ability to produce melatonin, which helps you fall asleep. What should you do in those 60-90 minutes between turning off the blue screen and going to bed? Create a routine, consider light stretching, meditation, prayer, soothing music, bedtime tea, and letting the mind wander – the rest will do you good!”

Power down hour

To improve sleep quality, try introducing a ‘power down hour.’ “A power down hour is where you dim the lights, turn off screens, and replace them with relaxing activities like gentle stretching or reading,” says Dr. Denise Renye of Whole Person Integration, a therapy service for individuals, couples, and groups in California, Colorado, Oregon, and Pennsylvania. “For the mornings, invest in blackout curtains and, if possible, position your bed so morning light gradually reaches you — this can help regulate your circadian rhythm naturally.” 

Incorporate breathing exercises into your routine

The body mirrors the mind and the mind mirrors the body – how can you create stillness for one component, if not both? Listen to these tips from Jordan Kurtz, a licensed therapist at CZ Therapy Group in Denver, CO, for how to use the breath to wind down. “As you inhale, imagine a balloon rising not only upwards but pushing our ribs outwards – this encourages diaphragmatic breathing, not just ‘throat’ breathing,” says Jordan. “Another regulating suggestion: touch – this grounds us to the present and away from future anxiety or rumination about the day. This can look like holding oneself and gently swaying, fingers upon temples, or holding tightly to an unmoving, comforting object, like a blanket.”

Create an art journaling ritual

Art journaling can be a great way to incorporate some creativity into your sleep routine. "Create an art journaling ritual 5-10 minutes before bed to clear mental clutter and signal to your mind it's time to transition to sleep,” says Leanne Morton of Wild Sunflower Wellness, an art therapy service in Denver, CO. “Choose a color that represents an emotion you are feeling. Then make marks or images on the page to express and release any lingering thoughts, worries, or experiences from the day."

Relax to create conditions for sleep 

Instead of trying to fall asleep, shift your focus to creating restful conditions. “Engage in an activity like guided meditation, progressive muscle relaxation, or listening to soothing sounds with your eyes closed,” says Dr. Ashley M. Allen of Elevated Psychotherapy, an online therapy service based out of Denver, CO. “By removing the pressure to sleep and prioritizing relaxation, you often allow sleep to happen naturally. The goal is rest, not sleep — and rest is always productive.”

Use a fitness tracker

Although it’s easy to get obsessed with data, knowing what is helping and what is hurting your sleep can be a game changer. “Using a fitness tracker like Whoop, the Apple watch, or the Oura ring, can give you a solid understanding of your individual sleep metrics and how much sleep is required for your unique physiology, as well as when the best times to go to bed and wake up are,” shares Dacia Fusaro of Portland Trauma Healing, a therapy service based in Portland, OR.

Understand your unique needs

Everybody has different sleep needs, and knowing your body gives you power in optimizing your routine. “Remember the basics: any type of rest is helpful for your body,” advises Cory Reid-Vanas of Rocky Mountain Counseling Collective, a therapy service in Denver, CO. “Know yourself, set yourself up for success, and build a routine around your specific needs that ensures quality rest, and good sleep will follow. There are hundreds of 'strategies' or 'sleep hacks'. The best strategy or hack is to spend the time to understand your body and what it needs to rest, and recharge.”

Prioritize rest

Making a conscious choice to prioritize rest is an important part of improving sleep. "To improve sleep quality, prioritizing rest is essential, as each lost hour can significantly reduce productivity,” says Lucila Diaz of Harmony Sense Interiors, an interior design firm based in North Vancouver, BC. 

Prioritizing rest can also look like picking furniture and sheets. “Since we spend about a third of our lives on a mattress, investing in a high-quality one made with materials like wool, cotton, and natural latex for breathability and support is crucial,” says Lucila. “Cotton sheets are also beneficial, as they absorb and wick away moisture, reducing sweat buildup and minimizing the chance of fungal growth, which can help prevent allergic reactions. Additionally, making your bed each morning ensures you return to a tidy, welcoming space at the end of the day, setting the tone for a peaceful night’s rest."

Create a sleep ritual

Routine can signal to our bodies when it’s time to wind down. “To get optimum sleep quality you need to create a sleep ritual,” suggests Hoda Jaludi of Karama, a design psychology expert. “Having a sleep ritual will allow your mind and body to unwind properly leading to a night of high-quality sleep. My ritual begins by tidying up the house. Your home reflects what is going on in your mind; a cluttered home equals a cluttered mind. Tidying up no matter how small the clean-up is will train your mind to feel more organized. This allows you to wake up to a clean space that will make you think more clearly about the day ahead.”

Taylor Kravitz of Empowered Fulfillment, a therapy service for individuals and couples in Portland, OR, seconds this idea of creating a sleep routine. “An intentional and consistent nighttime routine can greatly improve your quality of sleep,” says Taylor. “We recommend your nighttime routine includes ways to calm each of your sensory systems: sight, touch, sound, smell, and taste. For example, you may dim the lights in your environment, turn on a sound machine, have a cup of calming tea, put on soft and cozy pajamas, and diffuse your favorite essential oil. Feeling calmer already just envisioning that? That's because your sensory system directly impacts nervous system regulation, and feeling calm and at ease in your body positively impacts sleep.”

Learn from children

There’s a lot to be learned from how kids wind down for bed, so think of your sleep sanctuary as a nursery if you’re having trouble sleeping . “We want to mimic the setup we apply for children when going to sleep,” says Allie Wagener of Achieve Performance Psychology, a mental health service for athletes, teams, and businesses. “With young children, we typically begin a nighttime routine in which we speak calmer, softer, turn down the lights, and ease into our sleep. Have a 4-5 step routine that you are consistently doing each night to help cue your mind and body for what is to come, sleep.”

“Another trick to try is to incorporate a visualization exercise of what you would like your sleep experience to be,” continues Allie. “Speaking kindly towards yourself even if you are struggling to fall asleep and thinking about what calm and rest mean to you can be beneficial to improved sleep. Feel your body begin to sink into the bed, paying attention to your muscles, relaxing and breathing into any tension or stress you may feel.”

Implement an exercise routine

Exercise is one of the closest things to a cure-all, and this includes an impact on your sleep. “Earn your sleep with regular exercise, especially higher intensity exercise,” says the team at KinetikChain Physical Therapy, a physical therapy service in Denver, CO. “Exercise contributes to better sleep and mood”

Additional tips

Need some more tips for creating your sleep sanctuary? Look no further. Mimosa Constans of Chehalem Mountain Counseling and Therapy, a therapy service in Portland, OR, has some fast tips for you on how to create a sleep sanctuary in both your bedroom and in your mind. 

• “Commit to a sleep schedule
• Take a warm bath/shower before bed
• Limit large meals before bed
• Start with a meditation
• Read a book (paper)
• Avoid caffeine
• Consider magnesium as a dietary supplement taken 1-2hrs before bed
• Avoid melatonin supplements”

Sleep cheat sheet

There’s a lot of information out in the world and in this article about sleep – it can get a little overwhelming. If you need a little sheet to refer to, therapist and counselor Cori M. Hildebrandt of Coriander Living Collective has put together an easy-to-follow list. Take a look!

"Conventional sleep hygiene tips to follow:

• Sleep only as much as you need to feel refreshed the following day.
• Get up within an hour of the same time each day, seven days a week.
• Exercise regularly, but not within three hours of bedtime. 
• Establish a pre-sleep routine one hour before bedtime: bathe, listen to relaxing music, read, pray, or meditate.
• Take a bath/shower, the rise and fall in body temperature promotes drowsiness.
• No blue ray or bright light within three hours of sleep time. Avoid devices. Use amber glasses if you must use devices.
• Make sure your bedroom is comfortable and free from light and noise.
• Keep bedroom temperature from 60-75F and well-ventilated.
• Expose yourself to natural light during the morning and midday.
• Research taking supplements such as melatonin, magnesium, 5-HTP, L-Theanine, nighttime tea, or using lavender or vetiver essential oils. 

Things to avoid:

• Stimulating activities or socialization prior to sleep time.
• Naps. If you must take a nap make sure it is less than 30 minutes.
• Caffeine, tobacco, and alcohol especially after lunchtime.
• Eating a meal within a few hours of bedtime.
• Going to sleep hungry. Snacks high in protein, dairy, or carbohydrates may induce sleep. 
• Checking or looking at the time.
• Excessive liquids in the evening. 

If you’re not able to sleep try the following:

• Reassure yourself that even if you are not deeply sleeping, resting is still beneficial to your body.
• Praying or sending wishes instead of worrying.
• Remind yourself that you can survive one day being really tired, you have done it before, and you will sleep better the next night.
• Lie on your back with one hand over your heart and one hand over your abdomen.
• Consider trying psychotherapy and counseling, including Brainspotting or EMDR to resolve what’s getting in the way of sleep."

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