Your bedroom sanctuary: Designing space for rest and renewal
Columnist shares practical tips on lighting, color, sound, temperature, decluttering—and dementia-friendly features—to turn your room into a restorative retreat.
Published
Sanctuary, a place of refuge and protection. According to Merriam-Webster, that is the definition. And what better place to embody that than your bedroom?
Your bedroom is where you begin and end each day. It should be more than just a place to sleep. It should be your personal sanctuary. Not in a religious sense, but as a space that feels deeply comforting, safe, and restorative. A place where you can truly be yourself, unwind, and recharge.
—Setting the atmosphere: A calming bedroom starts with atmosphere. Think quiet, peaceful, and still. Soft lighting sets the tone. Consider natural light filtering through a window or warm ambient lamps. The goal is to create a space free from distractions and noise, where your mind can rest and your spirit can breathe.
—Design and décor: Your bedroom should reflect your personality and preferences. Cozy furniture, soft textiles like blankets and cushions, meaningful artwork, and natural elements like wood, stone, or plants all contribute to a comforting environment. Arrange everything to promote ease and relaxation.
—Functionality matters: Design your space for activities that bring you joy or peace. Reading, journaling, meditating, listening to music, or simply doing nothing. There should be no pressure or expectation in this space, only comfort and calm.
—Color choices: While there’s little research directly linking color to sleep, color does influence emotion, and that can affect sleep quality. Choose colors that feel comfortable for you. Earthy tones and muted shades are often recommended for bedrooms, while bright colors may be more stimulating. Blue evokes calm, serenity, and inner reflection. Green connects us to nature, health, and freshness. White and cream suggest purity, tranquility, and peace.
—Lighting layers: A dark room is best for sleep, but in the hours before bedtime, warmer light tones (yellows and oranges) mimic sunset and help prepare your body for rest. Cooler tones (white and blue) signal wakefulness. Layer your lighting by adding lamps to bedside tables and dressers. Use motion-sensing night lights for safety, and cover LED indicator lights with tape or dimming stickers to reduce their impact.
—Sound and silence: Noise can disrupt sleep, but soothing sounds can help mask disturbances. Consider: White, pink, or green noise; a fan or nature sounds; relaxing music with a slow tempo (60–80 beats per minute); or podcasts, audiobooks, or sleep stories with calming voices and topics
—Temperature and texture: The ideal sleep temperature is between 65-68°F. Warmer temperatures may lead to restlessness and discomfort. Think about textures that feel comforting to you: crisp sheets or silky-soft ones, fluffy blankets, soft carpets, and pillows to snuggle into. Even a plant (real or artificial) can add a soothing touch.
—Clear the clutter: Physical clutter often leads to mental clutter. Keep surfaces clear and storage contained. A tidy room helps create a tidy mind, making it easier to relax and fall asleep.
—Designing dementia-friendly bedrooms: For individuals living with dementia, bedroom design can support safety, comfort, and independence: create a cozy, familiar atmosphere with recognizable items; use simple layouts and clear paths for easy navigation; choose furniture that is familiar, comfortable, and accessible; label drawers and use color contrast to aid visibility; avoid mirrors if they cause confusion, and ensure lighting is balanced and easy to control; and adjust temperature and acoustics to personal preferences.
Your bedroom should be a retreat from the demands of the outside world, a place where you feel grounded, safe, and at ease. With thoughtful design and intentional choices, you can create a space that supports your well-being and helps you wake up refreshed.
