Crafting a "Stress-Free" Sleep Sanctuary: Experience a More Peaceful Rest and Improved Sleep Health
**Creating a Low-Cortisol Bedroom for Better Sleep**
In the pursuit of a good night's rest, design plays a significant role. By incorporating certain elements, you can transform your bedroom into a sanctuary that promotes tranquility and reduces stress, thereby lowering cortisol levels and improving sleep quality.
One key strategy is to opt for a calming colour palette. Ashley Morgan, an interior designer, suggests using soft blues, greens, and earth tones like beige or terracotta, which have been shown to evoke tranquility and lower cortisol levels. It's essential to choose soft, muted, and pastel tones with low saturation, as bright or highly saturated colours can increase visual stress. Even stimulating colours like red or orange can be used sparingly and in muted forms.
Light and temperature control is another crucial factor. The bedroom should be dark, with blackout curtains or shades to block outside light, as light disrupts melatonin and sleep quality. Maintaining a cool temperature around 60-68°F (15-20°C) also facilitates better sleep. Use warm white bulbs (2700K–3000K) for artificial lighting, as they soften the space and create coziness versus harsh cool white bulbs that feel clinical.
Decluttering and organizing your bedroom is vital for reducing cognitive load and anxiety. Keep the bedroom minimal and clutter-free, and use smart, sustainable storage solutions to maintain order without sacrificing style or comfort.
Biophilic design is another aspect worth considering. Add indoor plants to improve air quality and connect occupants with nature, which helps reduce anxiety and cortisol. Use natural materials such as reclaimed wood furniture and handcrafted ceramics to add tactile warmth and a calming natural aesthetic.
Creating cozy, relaxing spaces is also important. Design intimate nooks with plush cushions made from organic fibres for emotional safety and relaxation, providing spaces to meditate or unwind quietly. Equip your bedroom with high-quality mattresses, pillows, and breathable bedding to improve comfort and reduce physical stress.
Minimizing technology and noise is crucial. Keep out TVs, phones, and tablets to avoid blue light exposure, which disrupts sleep hormones such as melatonin. Use earplugs or white noise machines with soothing sounds like rain or gentle nature sounds to mask disruptive noises and promote calm.
Establishing a relaxing pre-bedtime routine can also help. Spend 20+ minutes before bed in relaxation activities such as gentle yoga, meditation, or deep breathing to decrease cortisol and prepare the body for sleep. Dim lights 1-2 hours before bed with warm, amber-toned bulbs or candles to cue the body for rest. Consider warm baths or showers with Epsom salts for muscle relaxation and magnesium boost.
By integrating these design elements, you can significantly reduce cortisol and create a bedroom environment that fosters deeper, more restorative sleep. These strategies are supported by recent research in stress relief interiors and sleep optimization.
Lara Nancy Cupido, the founder of LN Studio, is an expert in this field. Trained in Toronto and Milan, she has over fifteen years of experience in design and construction management. Phoebe Street, a sleep expert and Brand Marketing Manager at Pretty You London, also emphasizes the importance of these strategies, particularly the use of natural, breathable fabrics for bedding and the minimalist approach to decor in the bedroom.
Products like the award-winning Loftie alarm clock, which acts as a night light, sound machine, and Bluetooth speaker, can also contribute to creating a low-cortisol bedroom. The Orange Watercolor Glass Table Lamp can add a warm, sunset-like ambiance, while the Murray Sherpa Storage Ottoman can serve as a furnishing touch and provide hidden storage. The Body Shop's Sleep Calming Pillow Mist can be used to perfume the room and promote sleep.
In 2025, the concept of low cortisol is popular in health and design circles, with more people recognizing its importance in promoting better sleep and overall wellbeing.
- Incorporating a calming color palette, such as soft blues, greens, or earth tones, can reduce cortisol levels and improve sleep quality, as suggested by interior designer Ashley Morgan.
- Biophilic design, which includes adding indoor plants and natural materials, can help reduce anxiety and cortisol by connecting occupants with nature and fostering a more tranquil environment.
- By decluttering and organizing your bedroom, you can reduce cognitive load and anxiety, creating a more relaxing space for better sleep and overall health-and-wellness.
- Lara Nancy Cupido, an expert in design and sleep optimization, recommends establishing a relaxed pre-bedtime routine, which may include gentle yoga, meditation, or deep breathing to decrease cortisol and prepare the body for sleep.
- Products like the award-winning Loftie alarm clock, the Orange Watercolor Glass Table Lamp, and The Body Shop's Sleep Calming Pillow Mist can contribute to a low-cortisol bedroom, creating a more conducive sleep environment that aligns with lifestyle trends in home-and-garden and health-and-wellness.
