Is Your Bedroom Secretly Sabotaging Your Sleep?

Abigail Sawyer | 29 Aug 2019 | Blackout

According to our team's recent study on sleep and burnout (a.k.a. feeling overwhelmed and emotionally drained from overwork), your bedroom can play a big role in the quality of your sleep and ability to battle burnout.

If you're feeling stressed and overworked, it's likely that the demands of your job are the culprit. However, few people have enough control to cut out stressors at work, or the courage and financial stability to quit their job. While you may not be able to make drastic changes at work, you can turn your environment at home into a calming oasis. Optimizing your bedroom for quality sleep is a great place to start.

contemporary bedroom with grey comforter and blackout cellular shades

Pictured: Blackout Cellular Shades in Tamarind

Is Your Home Telling You You're On The Verge of Burnout?

These warning signs from your home environment could mean you're headed for burnout.

  • Disorganization and Clutter. Do you have so much on your mental plate that it's blinded you to just how messy your home has gotten?
  • Junk Food. Take a look in your pantry and fridge. Is stress leading you to reach for unhealthy snacks and takeout for most meals?
  • Partially Complete Projects. Whether it's starting a new hobby, painting a room, or something as simple as changing the air filter - motivation to complete tasks can be a challenge when you're feeling burned out.
  • You're Home More Frequently. When's the last time you met up with friends or took a walk in your neighborhood? If you find yourself withdrawing from social situations and spending most of your time alone, you may be experiencing burnout.

8 Ways to Hack Your Bedroom for Better Sleep

Getting quality sleep is crucial to allow your body to recover from the day's stress. Give these bedroom strategies a try, and you may discover some surprising factors that were hurting your sleep quality.

kids bedroom with navy walls and grey blackout roman shades

Pictured: Designer Roman Shades in Tantalum Slate. Photo via @ellishomeanddesign.

1. Darken Your Sleep Space

We're looking at you obnoxious streetlight. Expert say that complete darkness helps your body know that it's time to sleep. Get hotel-room-level darkness with blackout shades or draperies. If you want to block as much light as possible (especially if you're a night shift worker), it's important to get shades that fit tight to the window frame. Take advantage of our professional measuring service to leave all those calculations to a pro. You can also add light blockers to the sides of your shades to cover the strip of light that can leak in along the sides of shades.

woman sitting in bed using laptop

Pictured: Premier Roman Shades in Shelby Walnut.

2. Shut Out Blue Light

At this point, most of us should know that screen time in the hour before bed isn't great for our sleep. But did you know that sleep-stunting blue light could be lurking in surprising places like your light bulbs? If your bedroom lamps have bulbs with a bluish "daylight" color temperature, try switching to a warmer hue, often labeled "warm white" or "soft white."

To help synch up lighting to your circadian rhythm, you can also install smart bulbs that slowly dim on a timer when it's time for bed. This will help your body shift into sleep mode and remind you to go to bed at the same time every night.

closeup of blackout cellular shade lowered from top down

Pictured: Blackout Cellular Shades in Cirque Glacier.

3. Turn Down the Thermostat

Did you know that 60 and 67 degrees is the optimal temperature for sleep? If you're worried about the energy costs of keeping your room that cool, install a programmable thermostat to keep your home warmer when you're not at home. You can also install insulating cellular shades which reduce your home's energy loss and regulate temperatures. You can also connect motorized shades with your smart home system to automatically lower during the hottest part of the day.

modern bedroom with platform bed and wall of windows with blackout cell shades

Pictured: Levolor Blackout Cellular Shades.

4. Block Out Disturbing Sounds

If your bedroom is next to a busy road or you have a snoring partner, it can be helpful to dampen noise with a sound machine, fan, or earplugs. In addition to regulating temperature, insulating shades and draperies can also help dampen outside noise.

minimalist bedroom with dark green accent wall and woven window shades

Pictured: Woven Wood Shades in Bonaire Flaxen. Photo via @Frengpartyof5.

5. Clear Out Clutter

It's easy to justify messiness by saying you're just not an organized person, or don't have time to clean up. However, clutter in your physical surroundings can lead to increased metal stress.

Stress-inducing clutter isn't just piles of mail and dirty laundry. If your decor has evolved so that every surface is crowded with tchotchkes, your eye won't have a place to rest. Especially in the bedroom, try minimizing your decor to a few impactful pieces.

neutral master bedroom with beige walls, white curtains and bamboo blinds

Pictured: Woven Wood Shades in Antigua Natural. Photo via Crazy Wonderful.

6. Tone Down Your Wall Color

Butter yellow or bright green might make you smile, but these powerful colors could be energizing you rather than allowing your body to decompress. Even bright white walls can be overstimulating. Instead, stick with cool-toned colors like light blue, green and grey.

If your bedroom is full of bold patterns, instead try adding visual interest by mixing up textures in a single calming color palette.

bedroom with blackout roller shades and unmade bed with white quilt

Featured: Premium Natural Blackout Roller Shades in Cascade Blackout Graphite.

7. Stop The Wrestling Match With Your Sheets

Do you wake up every morning tangled up in your sheets? Switching to silkier perfomance sheets that wick moisture can help keep you cooler (See tip #3) and reduce friction so you don't get so twisted up.

small bedroom with navy walls, woven window shades and white curtains

Featured: Natural Woven Wood Shades in Caracas Drift. Photo via @cohesivelycurated.

8. Bring In Some Life

If your bedroom feels flat and lifeless, adding a few plants can help. Your new leafy friends will reduce stress and help purify the air. Just be sure to open your blackout shades during the day so they can get some natural light.

Learn More About Burnout and Sleep

For more resources about how to prevent burnout, improve sleep, to find out which state gets the worst sleep, read our full report: State of Sleep.

If you'd like help choosing the right blackout window treatments for your bedroom, shop here, or speak to a Blinds.com Designer for free at 844-551-3769.

  • About Author

    Abigail Sawyer is a Senior Social Media Specialist for Blinds.com. She's a home improvement junkie who is currently restoring a 1972 cottage with the help of her husband and goldendoodle, Biscuit. Walking in the footsteps of Martha Stewart, she’s happiest when she’s crafting or whipping up a new recipe; although nothing beats curling up with a good book and some Girl Scout Cookies. Follow her on twitter + instagram at @whatabigailsaw