There are many things to consider when designing a bedroom but there's one crucial element that majorly influences sleep quality – lighting.
Studies suggest that sleep and lighting are intrinsically linked, proving just how valuable an atmospheric and calming bedroom truly is. While there are plenty of bedroom lighting ideas, certain styles and features are best for creating a soothing and serene space.
We've spoken with sleep specialists and design experts who have enlightened us on the importance of bedroom lighting and what to look out for when exploring how to sleep better. Linking back to the ancient practice of Feng Shui, these are the six ways to light your bedroom for a better night's sleep.
1. Enhance Yin by incorporating warm-toned lighting
Bright lights don't belong in the bedroom. Instead, opt for warm-toned lighting as it's a more subdued choice that will light the room while retaining that key sense of serenity you'd find in a sleep retreat.
'Something to consider is the type of lighting you are using, specifically warm versus cool. Cool lighting has a stimulating effect and almost wakes you up, hence why it is more commonly used in other areas where you want this, like offices. On the other hand, warm lighting is much more calming and relaxes the brain. Using this in your room is extremely beneficial.' says Interior Designer Ali Budd.
Balancing the yin and yang energies is a crucial part of Bedroom Feng Shui explains interior therapist Anjie Cho. Associated with yang energy, harsh lighting can hinder sleep due to its starkness. 'In Feng Shui, we balance yin and yang energies, and when it comes to sleep, you want to enhance the yin (restful, dark) energy in your bedroom', she says. Understanding yin and yang will help you to eliminate the wrong lighting. 'Pay attention to lighting and electronic devices in your bedroom. Electronics, like phones and other devices, emit blue light that's linked to yang energy. Yang energy is active and bright and can make it harder to unwind and fall or stay asleep.'
Anjie suggests, 'Instead, opt for warmer-toned lighting, such as the soft glow of a salt lamp or candlelight (just remember to blow out candles before going to sleep!) By fostering a darker, calming atmosphere, you create the ideal environment for rest and relaxation.'
2. Opt for bespoke lighting to perfect the mood
Bespoke lighting allows users to customize their scheme. Advanced technology has resulted in plenty of tailored-to-use lighting choices, perfect for individual requirements.
Mara Rypacek Miller, founder of the homeware line Industville recommends dimmable lights in the bedroom. 'From a technical perspective, incorporating technology such as dimmer switches and color-changing light fixtures allows for a customizable ambiance that can mimic natural light patterns. These settings can be adjusted to each person’s exact requirements, facilitating the best environment for them.'
Ali Budd agrees, stating that bespoke lighting allows unique needs to be met and improves sleep. 'There is often a combination of direct and indirect lighting in bedrooms. I think it’s key to get dimmable lights. Yes, we need good lighting in our rooms for cleaning, getting dressed, etc… but when it comes to sleep, that’s when hue lighting and indirect lighting really come out. This is why sconces and lamps are so important. It is less harsh on the eyes and perfect for nighttime illumination.'
'A pair of rechargeable table lamps (with a remote control so you needn’t move before sleeping!) placed next to the bed will produce a warm glow that’s perfect for that bedtime read', explains Jo Plant, Head of Design at Pooky. 'They also help you to unwind naturally. Your choice of lampshade can also make a difference – try choosing a material that will diffuse the light gently, such as linen or velvet.'
3. Fit black out shade or heavy drapes
To prevent an unsolicited early morning wakeup, fix black-out blinds or heavy drapes around windows for a peaceful, uninterrupted sleep.
Drapes and curtains have long been confused but the drapes are usually better for bedroom curtain ideas due to their thick lining that stops light from seeping through. 'We can also bring more yin energy when we sleep by enhancing the lighting with blackout shades, or heavy drapes', says Anjie. 'Most of us live in places with light pollution from city street lights so a simple black-out shade or an eye mask will support the lighting to enhance your sleep.'
Making your bedroom darker is fundamental for light sleepers. Blackout curtains or shades are a must says Ali. 'They're critical for those that prefer a completely dark space to fall asleep in. Not only do they help reduce the exterior lighting on the street or in your neighborhood but they also provide privacy and security which in turn, calms the mind and helps you sleep!'
While pockets of warm light will set the mood at bedtime, it's important to have an area of darkness long before your head hits the pillow says Anjie. 'Traditionally, we should always have the room darker, with at least one dark corner of the bedroom after sunset, so that our body's circadian rhythms can begin to wind down.'
4. Consider your circadian rhythm
For a truly peaceful arrangement, it's important to acknowledge your sleep behavior and incorporate lighting according to your needs. Understanding the sleep cycle and your sleep type will help determine what elements will aid or trigger your rest.
'We each have a unique circadian rhythm so it’s essential that bedroom lighting is designed to support this', says Mara. Swatting up on sleep research will help you understand your rhythm and routine, resulting in better sleep. 'When designing a bedroom lighting scheme, consider how the individual needs their room to function', she adds. Fixing your sleep schedule isn't easy but when designing always 'take into account whether they have a later sleep time and therefore require bedside task lighting for reading or are an early riser that need to be exposed to bright light to help them feel alert and ready to take on the day', says Mara.
5. Incorporate organic materials
Overhead lighting is efficient as it lights the entirety of the bedroom, but despite its practicality, it's usually not the best choice for nighttime. Exploring how to layer lighting is an easy way to personalize a bedroom in alignment with the sleep routine.
Mara recommends incorporating lighting made from natural materials as these will enhance the serenity of the scheme and create a calm atmosphere. 'When it comes to materials, lighting crafted from organic fibers such as rattan, raffia, and moonj grass will effortlessly bring a sense of calm and coziness', she says. 'The beauty of these handmade designs is that they create patterns with light and shadow which facilitate a softened light effect that is innately calming.'
6. Consider lighting temperature
Selecting the right lightbulb is just as important as choosing the right shade. In fact, the wrong bulb will negatively impact sleep if it's cool-toned or too bright so always consider lighting temperature.
'Lumens and colour temperature are also essential in optimising lighting for wellbeing in the bedroom', says Mara. 'A warm white bulb (2700-3000K) creates an inviting ambience ideal for unwinding at the end of the day, so should be the primary choice for ambient and accent lighting in bedrooms.'
Mara says that the Colour Rendering Index (CRI) is also vital and will 'indicate how true the light source is to natural light.' She says. 'A CRI of 80 to 90 is generally best suited to the home as when aligned with natural light cycles, it can enhance wakefulness during the day and therefore promote a better night’s sleep.'
While lighting is a key factor for a good night's rest, sleep hygiene isn't one you should neglect. Always aim for at least 7 hours of sleep a night and eliminate any external interferences for a peaceful, uninterrupted snooze.
