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Catching Zzz’s: The Ultimate Guide to Designing a Sleep-Optimized Bedroom
Did you know? Studies have found that even animal species that lack a brain, like jellyfish and hydra, take periods of rest corresponding to the human need to sleep – suggesting that “sleep evolved before brains.” Indeed, sleep is an essential biological function across the animal kingdom, providing a wealth of benefits to every aspect of physical and mental health. Quality sleep is connected to memory consolidation, emotion regulation, learning, cardiovascular health, immune function, metabolism, and more.
Although the CDC recommends at least 7 hours of sleep a night for adults, about 1 in 3 Americans are not getting enough sleep. Between busy schedules, work obligations, family care, and more, it can be difficult to get adequate rest. An environment that isn’t conducive to sleep can also make it harder to wind down – but a bedroom that’s designed to be as relaxing and comfortable as possible can go a long way in helping you drift off.
That’s why we’ve compiled this guide for optimizing your sleeping space, featuring tips and recommendations from Dave Mason, sales associate and furniture expert at Copenhagen Tucson. From mattresses and bedding to light and sound, here’s how you can create your ideal sleep sanctuary.
As the surface you sleep on, your mattress is perhaps the first thing to evaluate if you’re seeking better rest. The right mattress will not only have your preferred softness or firmness but also support your body through the night, so you wake up feeling comfortable. Finding the right mattress can be a process, so Mason recommends taking your time and exploring various options.
For instance, Copenhagen offers the Art de Vivre mattress collection, with models ranging from firm to extra plush, made with premium materials like organic latex and gel-infused memory foam. Or try a Stressless® Sky mattress, from the makers of the world-renowned Stressless® recliners. “The Sky mattress is very nice because it has 5 support zones tailored to different areas of your body,” Mason explains. “It also tends to sleep cool because its proprietary Nordic foam has an open cellular structure to allow for airflow.”
Mason also recommends adjustable mattresses or adjustable bed bases for their customizable positioning. “Articulating mattresses have a lot of health benefits. For instance, they can be raised at the head to reduce snoring, which can help if you have a partner that snores and keeps you up. They also tend to have a low transfer of weight and motion. So, the better that one bed partner sleeps, the better the other will too.”
Mason’s personal favorite is the Malia Mattress, which he sleeps on. Built with its mechanism inside the mattress, Malia has a fully adjustable head and leg angle, as well as six preset positions – including a Sleep position that subtly raises your head and knees to promote body alignment. “Adjustability also means you can get better blood flow and circulation, and being able to incline the headrest can help with conditions like acid reflux,” Mason adds.
Bedding such as sheets, blankets, and duvets should be made of high-quality materials like cotton or linen, with a texture you find pleasant. “If you tend to sleep hot, I recommend viscose bamboo sheets, which are cool to the touch and good for temperature regulation,” says Mason. “They also don’t pill so they have a very smooth texture.”
When it comes to choosing pillows, select ones that are the right firmness and height (or “loft”) to accommodate your sleep position and prevent aches and pains on waking. For instance, firmer pillows with a higher loft are ideal for side sleepers to keep the neck, shoulders, and spine in alignment. Back sleepers will probably benefit from a medium loft pillow, while stomach sleepers need something softer and lower.
The best bed for you will have a well-built and durable construction, as well as an aesthetic appeal that puts you in a relaxed mood. Whether it’s the cozy fabric of the Haven, the classic slats of the Lake, or the luxurious leather of the Fresi, Copenhagen carries beds in a range of design styles, all vetted for high quality.
Mason also suggests looking into beds with special features that can make your nighttime routine easier. “I like beds with a built-in nightlight, like many of those made by ALF Italia,” he says. “The Up-Linq by BDI is also great – I think it gives off enough light to be calm and relaxing, but not invasive. Since the light is in the headboard, you don’t have to get up to turn it off, so it doesn’t take you out of that relaxation state.”
Another reason Mason calls the Up-Linq his favorite bed is its adjustable design. Both the frame and platform are height-adjustable, which makes the bed accommodating for a wide range of mattresses as well as physical needs (for instance, a higher bed can be easier to get into and out of). The platform itself is cushioned to reduce vibration and noise.
A sufficiently dark environment is essential for sleep, because darkness activates the production of melatonin in the brain (responsible for feelings of drowsiness). “If you use curtains, blackout curtains can be very handy for keeping out light, especially if you need to sleep early or sleep in,” Mason advises. A high-quality sleep mask that’s ergonomically contoured for maximum comfort and light reduction is another option.
For bedroom lighting, gravitate toward dimmable lamps with a warm color temperature (3000K and below). The Yurei is one example of a thoughtfully designed lamp with touch dimming, a 3000K color temperature, and a grey polymer diffuser shade that prevents glare. The Contour Table Lamp is another lamp with similar bedroom-friendly features, plus an elegant open frame with an inviting look.
Since blue light is known to keep you awake, try to limit screen time before bed – or if you must use technology, try an app or glasses for blocking blue light. On the flipside, open your curtains or blinds in the morning to expose yourself to daylight – this can make it easier to sleep at night by regulating your circadian rhythm.
Think of creating a quiet sleep environment free of harsh and unexpected sounds. Some people prefer complete silence for sleeping, while others prefer white noise, soothing music, or a calming podcast. Sound-cancelling headphones, sleep sound machines, or earplugs are all options you can explore to create your ideal sound level for drifting off. As an extra note, plush rugs can have acoustic dampening effects (in addition to their visual and tactile coziness).
In terms of temperature, a cooler room is more conducive to sleep than a warmer one. Sleep experts recommend setting the thermostat to 60-65° F, although if you’re older or tend to sleep cold, 68-77° F may be a more comfortable range. It’s also helpful to have multiple layers of bedding on hand so you can add or shed layers as needed.
“When you enter your bedroom, you should ideally feel a palpable sense of calm and relaxation,” says Mason. “Go with colors that put you at ease for bedding, curtains, or accessories, or for painting the walls if you’re able.” Most people feel soothed by blues, greens, whites, earth tones, and/or dark hues – bright colors, on the other hand, may be too energizing and better suited for another space in the house.
You may also enjoy decorating your bedroom with minimalist or calming artwork, perhaps a nature painting like Curved Clouds II or a simple abstract work like Poised II. Houseplants can also add a biophilic touch that increases feelings of wellbeing.
In addition to the furnishings and ambiance of your bedroom, lifestyle factors can also make it easier or harder to sleep. Experts recommend only using the bedroom for sleep, intimacy, and resting when you’re sick. Keep work and entertainment in other spaces so you form a solid mental association between your bed and sleep. Specifically, try to keep technology (phones, laptops, tablets, TVs, etc) out of the bedroom as they produce blue light and can be sources of overstimulation and stress.
As a final tip, minimize clutter in your bedroom. Having a simple and organized environment is more calming, while clutter can create stress and remind you of things that distract you from sleep. Furnishings such as dressers, nightstands, storage bins, or closet organizers can give you a designated place to store clothing and other personal items.
Your bedroom should be an escape from hectic days and busy schedules, a haven that lets you breathe a sigh of relief and drift off into pleasant dreams. From a supportive mattress to serene decor, let Copenhagen’s sales and design team help you build a bedroom that facilitates one of our most essential functions: sleep.