Sleep is shaped as much by the room as by the bed. The temperature, the light, the noise and even the layout all affect how quickly you drop off and how well you stay asleep. None of the changes below requires a big spend, and several cost nothing. They are general, practical ideas and not medical advice: if you have long-term sleep problems, speak to your GP.
1. Keep the room cool
Many sleep advice sources suggest a bedroom temperature of around 16 to 18°C. A cooler room helps your body temperature drop, which is part of falling asleep. Open a window slightly in the day, turn down the radiator and use lighter bedding in summer.
2. Make it dark
Light, including street lighting and standby LEDs, can disrupt sleep. Use blackout curtains or a blind, cover bright standby lights and keep phone screens out of sight. If you need to get up at night, a dim, warm light is gentler than the main light.
3. Reduce noise
Close the door, add a rug or soft furnishings to absorb sound and consider a steady background noise such as a fan if street noise is a problem.
4. Layer your bedding
Layers let you adjust through the night. A mid-weight duvet with a throw or blanket on top is easier to manage than one heavy duvet. Choose breathable fabrics such as cotton, and change them regularly. If you share a bed with a partner who runs warm or cold, separate duvets help.
5. Check your mattress
If you wake with aches, dips or heat, the mattress may be the cause. Look for sagging, uneven areas or noise from the springs. Mattresses commonly last 7 to 10 years depending on use. See our guide to choosing a mattress by sleeping position and temperature, and browse the mattress range.
6. Support the mattress properly
A mattress needs a base that gives even support. A solid platform top divan base provides this for pocket sprung, memory foam and orthopaedic mattresses. A worn or uneven base can affect how the mattress feels. See our guide to divan beds and bed frames.
7. Put the bed in the right place
Place the bed so you can see the door without it being directly in line, away from radiators, and with the headboard against a solid wall. A headboard against the wall also protects the wall and gives you a comfortable surface for reading. Avoid placing a bed under a window if you are sensitive to draughts or light.
8. Keep the room tidy and calm
Clutter keeps the mind busy. Clear surfaces and store things out of sight. An ottoman bed or a blanket box gives bulky items a home, so the room feels calmer. For more ideas, see our small bedroom storage ideas.
9. Build a routine
Go to bed and wake up at similar times, including at weekends. Wind down for an hour before bed with something calm. Limit caffeine in the afternoon and evening, and keep screens away from the bed where you can.
10. Use the bed only for sleep and rest
If possible, keep work out of the bedroom. A bed that is linked with sleep makes it easier to switch off. If you work from a spare room, see our ideas for spare rooms that serve more than one purpose.
When to upgrade the bed
- The mattress is more than around 7 to 10 years old, or visibly sagging
- You and your partner disturb each other
- You wake with aches that ease during the day
- The base is creaking or uneven
A quick check
- Cool, dark and quiet room
- Layered, breathable bedding
- A supportive mattress on a solid base
- A tidy room and a regular routine
A simple evening routine that supports the room
A calm bedroom works best when your evening supports it. This is a simple sequence you can adapt:
- An hour before bed: dim the lights and put away work.
- Thirty minutes before: do something quiet, such as reading, stretching or a warm shower.
- At bedtime: check the room is cool, dark and quiet.
- In the morning: open the curtains, pull back the covers to air the bed and make it later in the day.
Bedding: what to look for
- Duvet weight (tog): a lower tog in summer and a higher tog in winter. Many people use around 4.5 tog in summer and 10.5 to 13.5 in winter, but it varies.
- Fabric: cotton and linen are breathable. Synthetic fabrics can feel warmer.
- Pillows: match the loft to your position. Side sleepers usually need a thicker pillow, back sleepers a medium one and front sleepers a thin one.
Light and screens
Bright screens before bed can delay sleep. Try to stop using phones and tablets at least 30 to 60 minutes before bed, and keep the phone out of reach. Use night mode if you must use a screen. If you wake in the night, avoid checking the time or your phone.
The bed itself
The bed is the biggest comfort factor. A supportive mattress on a solid base, with a headboard for comfort, makes the room easier to relax in. If your bed is worn, see our care guide for how to extend its life, or browse the range of divan beds and ottoman beds when it is time to replace it.
Small changes, big difference
Pick two or three changes from the list and try them for two weeks. Common ones are lowering the temperature, blocking light and fixing a bedtime. If sleep problems persist, speak to your GP.
Common bedroom mistakes
- Too many electronics: a TV, phone and laptop in the bedroom make it harder to switch off.
- A bed in a draughty spot: cold air from a window or door affects comfort.
- Heavy curtains that do not block light: check for gaps at the edges.
- Old pillows: pillows lose support. If yours is flat or lumpy, replace it.
- Ignoring the mattress: sleeping on a worn mattress for years makes everything else harder.
Adapting for the seasons
In summer, use a lighter duvet, breathable cotton sheets and keep the room shaded in the day. In winter, add a throw and use a higher tog duvet, but keep the bedroom cool. A mattress with natural fillings or a cooling layer suits both seasons. See our mattress range.
If you share a room
Agree on a temperature and light level, and use separate duvets if you differ. Use bedside lamps with their own switches so one person can read without disturbing the other. A comfortable, upholstered headboard makes reading in bed easier for both of you.
Common questions
What temperature should a bedroom be?
Many sources suggest about 16 to 18°C, but comfort varies between people.
Does a new mattress improve sleep?
If your mattress is worn or unsuitable, yes. It also helps to choose the firmness, type and temperature control that suits you.
Should I see a doctor about sleep?
If you often struggle to sleep or feel tired despite enough time in bed, speak to your GP.
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