Clear These Out: 10 Things That Make Your Bedroom Less Restful
Clutter and Excess Items
Clutter in the bedroom isn’t just an eyesore—it’s a proven stress trigger. According to a 2023 survey from the National Sleep Foundation, people with cluttered bedrooms are 60% more likely to report poor sleep quality.
Scientists say the brain struggles to relax in spaces filled with visual chaos, which keeps your mind buzzing instead of winding down. Overcrowded nightstands, piles of clothes, and random accessories all contribute to sensory overload.
Even a few stray objects can make the space feel less like a retreat and more like a storage room. Taking just ten minutes to tidy up each evening can make a significant difference, as shown in a 2024 study from the Sleep Research Society.
Electronic Devices
Keeping smartphones, tablets, and TVs in the bedroom is a common habit, but research shows it’s a major barrier to restfulness. The blue light emitted from screens suppresses melatonin—the hormone that signals your body it’s time to sleep—by as much as 48%, according to a 2024 Harvard Medical School study.
Notifications and alerts can also disrupt the transition to sleep, making it tough to truly unwind. The Sleep Foundation recommends removing electronics from the bedroom entirely for deeper, more restorative sleep.
Even using “night mode” doesn’t eliminate all the negative effects. Creating a device-free zone can help your brain associate the bedroom with sleep, not scrolling.
Bright or Harsh Lighting
Lighting plays a crucial role in sleep quality, and bright or harsh bulbs can sabotage your rest. A 2023 study in the Journal of Sleep Research found that exposure to bright lights before bed delays sleep onset by up to 30 minutes.
Overhead lights, especially those with cool or blue-tinted bulbs, interfere with your body’s natural circadian rhythm. Many sleep experts now recommend using warm, dimmable lamps in the evening to help signal to your body that it’s time to wind down.
Swapping out your bulbs for softer options is a simple fix that can lead to longer and deeper sleep cycles.
Old or Uncomfortable Mattress
Sleeping on an old or uncomfortable mattress doesn’t just cause aches—it’s directly linked to reduced sleep quality. The Sleep Council’s 2024 report revealed that mattresses older than eight years increase the risk of poor sleep by 70%.
Sagging, lumps, or springs poking through can cause restless tossing and turning, leaving you groggy in the morning. Experts recommend replacing your mattress every 7-10 years, depending on wear and tear.
Investing in a mattress that suits your preferred sleeping position can improve both comfort and sleep efficiency, as supported by recent clinical sleep studies.
Excessive Pillows and Bedding
Having too many pillows, heavy blankets, or decorative cushions can actually make the bed less comfortable. A 2023 study from the American Academy of Sleep Medicine found that excessive bedding increases body temperature and disrupts deep sleep phases.
Overstuffed beds can also trap allergens and dust, triggering sneezing or congestion at night. Streamlining your bedding to just what you need for comfort and support is recommended by most sleep experts.
Opt for breathable, natural fabrics to help regulate temperature and keep the bed inviting—but not overwhelming.
Dirty Laundry and Dust
Laundry piles and dust are more than just messy—they can actually impact your health and sleep quality. According to a 2024 Environmental Protection Agency report, indoor allergens like dust mites are commonly found in bedrooms with unwashed bedding and clothing.
These allergens can cause sneezing, itchy eyes, and even asthma attacks overnight. Keeping laundry off the floor and washing bedding weekly has been shown to reduce symptoms and improve sleep, as reported by the Asthma and Allergy Foundation of America.
A clean, dust-free bedroom is essential for a restful, healthy night.
Work-Related Items
Bringing work into the bedroom can blur the boundary between rest and productivity, making it much harder to relax. The American Psychological Association’s 2023 survey showed that people who use their bedroom for work are 50% more likely to experience insomnia.
Laptops, paperwork, and office supplies signal the brain that it’s time to focus, not sleep. Experts suggest creating a dedicated workspace outside the bedroom to help your mind disconnect at night.
The bedroom should be a haven for rest, not a second office—removing work items can help restore that sense of sanctuary.
Strong Scents and Air Fresheners
Overpowering fragrances from candles, diffusers, or plug-in air fresheners can disrupt restful sleep, especially for people with sensitivities. A 2024 report from the American Lung Association found that artificial scents often contain volatile organic compounds (VOCs), which can irritate the respiratory system and even trigger headaches.
Natural, unscented options or fresh air from an open window are recommended for a cleaner, more restful atmosphere. While some gentle scents like lavender have mild calming effects, less is often more when it comes to creating a sleep-conducive environment.
Pets in the Bed
Letting pets share your bed is cozy, but research shows it can lead to frequent sleep interruptions. A 2023 Mayo Clinic study discovered that pet owners who share their beds with animals experience 20% more nighttime awakenings than those who don’t.
Pets may move, snore, or need to go out—breaking your sleep cycles. While the emotional comfort of having a furry friend nearby is real, experts recommend keeping a pet bed in the same room instead of on your mattress.
This compromise allows you to keep your companion close without sacrificing sleep quality.
Uncontrolled Room Temperature
Temperature is a critical but often overlooked factor in bedroom restfulness. According to a 2024 study by the National Institutes of Health, the ideal sleep temperature is between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius).
Rooms that are too hot or too cold can cause frequent wake-ups and lighter sleep stages. Using a fan, adjusting the thermostat, or adding breathable layers can help maintain a comfortable environment.
Monitoring the temperature and making small adjustments can have a large impact on how deeply and peacefully you sleep.
