Getting good sleep isn’t just about how tired you feel—it’s about the environment you create. For many Americans, a few simple changes in the bedroom can mean the difference between tossing and turning or waking up refreshed.
Health educator Barbara O’Neill has long emphasized the importance of sleep-friendly habits, especially as we age. In this article, we’ll walk through a cozy and practical bedroom setup inspired by her holistic approach—one that encourages deep, restorative rest without relying on medication or extreme gadgets.
If you’ve ever wondered how to create a bedroom that truly supports sleep, you’re about to find out.
Why Your Bedroom Environment Matters
We spend about one-third of our lives sleeping, yet many of us don’t give much thought to the space we sleep in. A cluttered, noisy, or overstimulating bedroom can send the wrong signals to your brain, making it harder to unwind and fall asleep.
According to the National Sleep Foundation, your sleep environment—light, noise, temperature, and comfort—plays a critical role in sleep quality.
Benefits of a sleep-friendly bedroom setup include:
- Falling asleep faster
- Fewer nighttime awakenings
- Deeper, more restful sleep
- Improved mood and energy during the day
Let’s walk through each element that makes up Barbara O’Neill’s favorite sleep-friendly bedroom setup.
1. Keep It Cool and Comfortable
Temperature affects your body’s natural sleep-wake cycle. When the room is too warm, it can interfere with the natural drop in core temperature that helps you fall asleep.
Tips for optimal comfort:
- Set the thermostat between 60–67°F, which is ideal for most people
- Use breathable, natural bedding materials like cotton or linen
- Layer with a lightweight comforter so you can adjust easily
- Consider a fan or white noise machine for comfort and gentle sound
Bonus: Fans also promote air circulation, helping create a fresh and calming atmosphere.
2. Dim the Lights—Naturally
Light—especially blue light from screens—can confuse your internal clock and make it harder to fall asleep. Barbara O’Neill recommends mimicking nature: bright light during the day, softer light in the evening.
To make your room light-friendly:
- Use warm-tone bedside lamps instead of bright overhead lights
- Add blackout curtains or shades to block streetlights and early morning sun
- Avoid screens (TV, phone, tablet) at least an hour before bed
- If screen use is unavoidable, switch on “night mode” or use blue light filters
Tip: Himalayan salt lamps or amber-hued bulbs offer a cozy glow without overstimulating your brain.
3. Choose Calming Colors and Natural Materials
Your brain responds to colors—even when you’re half-asleep. Bright reds and bold patterns can be energizing, while soft, neutral tones help your mind relax.
Best color choices for a sleep-supportive space:
- Soft blues and sage greens
- Creams, light grays, or pale lavender
- Earthy tones like sand, taupe, and olive
Other décor tips:
- Choose natural textures like wood, cotton, wool, or bamboo
- Avoid cluttered walls or overly stimulating artwork
- Keep decorations minimal and meaningful
Barbara often says, “Let your bedroom feel like a place of peace, not a storage closet.”
4. Declutter for a Clear Mind
A messy space can lead to a restless mind. Even if you’re not consciously thinking about the clutter, your brain often registers it as something unfinished or stressful.
To simplify your bedroom:
- Remove excess furniture, piles of laundry, and electronics
- Store items out of sight—consider under-bed boxes or baskets
- Keep only what you need: a bed, small nightstand, maybe a chair or plant
- Make your bed each morning—it sets a positive tone for the day
As the saying goes, “A tidy space creates a restful place.”
5. Add Gentle Scents to Signal Sleep
Scent can have a powerful effect on your nervous system. Certain natural aromas are known to calm the mind, slow the heart rate, and prepare your body for sleep.
Top calming scents to try:
- Lavender: Widely studied for its relaxing effects
- Chamomile: Familiar and calming
- Cedarwood: Grounding and earthy
- Bergamot: Uplifting but not stimulating
Ways to use scent:
- Diffuse essential oils for 30 minutes before bed
- Add a drop of oil to your pillowcase or sheets
- Use a linen spray with natural ingredients
Make sure to choose pure, non-synthetic oils if possible, and avoid overuse—light and natural is best.
6. Remove or Limit Electronics
While many Americans fall asleep to the TV or scroll phones in bed, electronics can be a major sleep disruptor.
Barbara recommends creating a screen-free zone in the bedroom whenever possible.
Tips to reduce screen impact:
- Keep your phone out of reach or outside the room
- Use a traditional alarm clock instead of your phone
- If you listen to music or podcasts to unwind, use a small Bluetooth speaker on a timer
- Charge devices in another room at night
Remember, your bedroom should signal rest—not work, entertainment, or distraction.
7. Make Sleep a Ritual, Not an Accident
The environment is just one part of the equation—what you do in your bedroom also matters. Creating a nightly routine can help train your body to associate your room with rest.
Ideas for a calming pre-bed routine:
- Stretch or do gentle yoga
- Read a physical book with soft lighting
- Write in a gratitude journal
- Sip a warm, non-caffeinated herbal tea
Your brain thrives on rhythm. A wind-down routine reinforces that it’s time to rest—without relying on pills or screens.
Final Thoughts: Your Bedroom Can Be a Sanctuary
A sleep-friendly bedroom doesn’t have to be fancy or expensive. With a few thoughtful changes—soft lighting, calming colors, clean spaces, and gentle scents—you can create an environment where your body and mind naturally shift into rest mode.
Barbara O’Neill’s favorite approach is about simplicity, peace, and consistency. And when your bedroom supports your well-being, better sleep often follows.
What’s your favorite part of your nighttime routine? Comment below and share your best tip!
Know someone struggling with sleep? Share this article to help them create a restful space.
*Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Consult your doctor before making health changes.
