Your bedroom should be a peaceful sanctuary that promotes rest and relaxation. The average person spends about a third of their life sleeping, making bedroom wellness incredibly important. Creating the right environment can dramatically improve your sleep quality and overall health.
But many common items we keep in our bedrooms can secretly sabotage our sleep and wellbeing. From electronic devices to certain plants, these items can introduce stress, allergens, and distractions into your most personal space. Let’s explore what you should remove from your bedroom for better sleep tonight.
Electronics and Work Equipment
Your bedroom should be reserved for sleep and intimacy, not catching up on work emails. Electronic devices emit blue light that suppresses melatonin production, making it harder to fall asleep. The psychological association with work can also trigger stress responses when you should be winding down.
Consider creating a dedicated charging station outside your bedroom for phones, tablets, and laptops. This simple change can dramatically improve your sleep quality by eliminating the temptation to check notifications during the night. Many sleep experts recommend keeping all screens out of the bedroom entirely.
Television
That TV mounted on your bedroom wall might be sabotaging your sleep quality. Studies show that watching television before bed not only delays sleep onset but also reduces the overall quality of your rest. The content itself can be stimulating, while the device emits sleep-disrupting blue light.
Breaking the bedroom TV habit can be challenging but worthwhile. Try replacing evening screen time with reading a physical book, practicing gentle stretching, or listening to calming music. These alternatives help signal to your body that it’s time to wind down without the disruptive effects of television.
Food and Drinks
Eating in bed might seem cozy, but those crumbs can attract unwanted visitors like ants and other insects. Food particles also create an ideal environment for bacteria and dust mites to thrive. This can trigger allergies and affect your breathing while you sleep.
Liquids pose their own risks in the bedroom. Spilled drinks can damage electronics, furniture, and bedding. They can also create moisture that contributes to mold growth. Keep your midnight snacks and beverages in the kitchen where they belong for better sleep hygiene.
Dirty Laundry
That growing pile of clothes in the corner isn’t just an eyesore; it’s affecting your sleep environment. Dirty laundry harbors odors, allergens, and even pests that can disrupt your sleep quality. The visual clutter also creates subconscious stress that makes relaxation more difficult.
Invest in a proper hamper with a lid and place it in your bathroom or closet instead. This simple change keeps odors contained and removes the visual reminder of chores waiting to be done. Your bedroom should evoke calm, not thoughts of pending housework.
Exercise Equipment
That treadmill or exercise bike in your bedroom sends mixed messages to your brain. Exercise equipment creates a psychological association with activity and alertness; exactly what you don’t want in a space dedicated to rest. The bulky machines also take up valuable floor space.
Find another spot in your home for workout gear, even if it’s just a corner of your living room. This separation helps maintain the bedroom as a relaxation zone. If space is truly limited, consider foldable equipment that can be stored away or exercise options that require minimal equipment.
Excess Pillows and Stuffed Animals
Decorative pillows and stuffed animals might look stylish during the day, but they collect dust and allergens that you don’t want near your sleeping space. These items often end up on the floor at night, creating clutter and tripping hazards.
Limit yourself to the pillows you actually use for sleeping. If you love the decorative look, store excess pillows in a chest or closet during sleeping hours. This compromise gives you the aesthetic you want without compromising your sleep environment.
Plants That Emit Carbon Dioxide at Night
While many plants improve air quality, some varieties actually consume oxygen and release carbon dioxide during nighttime hours. Plants like orchids, succulents, and bromeliads do the opposite, making them better bedroom choices if you want greenery.
Be particularly cautious with flowering plants that release heavy fragrances, as these can trigger allergies or headaches in sensitive individuals. If you’re unsure about a particular plant, research its nighttime respiration pattern before bringing it into your bedroom.
Clutter and Excess Decor
Visual chaos creates mental chaos. Research shows that cluttered spaces increase cortisol levels and make it harder to relax. Your bedroom should feel like a retreat, not a storage unit for miscellaneous items that have no other home.
Take time to declutter your bedroom surfaces, removing items that don’t contribute to rest or relaxation. Be particularly mindful of bedside tables, which tend to accumulate random objects. The less visual noise in your space, the easier it will be for your mind to quiet down at night.
Work Materials
Bringing work into your bedroom blurs the boundary between professional and personal life. Files, paperwork, and even books related to your job can trigger work-related thoughts when you should be unwinding. This association makes it harder to mentally “clock out” at night.
Create a dedicated workspace elsewhere in your home, even if it’s just a corner of another room. This physical separation helps maintain your bedroom as a work-free zone. Your brain will thank you for the clear boundaries between rest and productivity.
Bright or Harsh Lighting
Harsh overhead lighting disrupts your body’s natural melatonin production and makes it difficult to transition into sleep mode. Bright lights signal to your brain that it’s daytime, confusing your circadian rhythm and potentially causing insomnia.
Opt for warm, dimmable lighting with bulbs in the 2700K-3000K range. Consider lamps with shades that diffuse light rather than direct it. Installing a dimmer switch allows you to gradually lower light levels as bedtime approaches, helping your body recognize that sleep time is near.
Mirrors Facing the Bed
Many feng shui practitioners advise against placing mirrors where they reflect the bed. Beyond spiritual considerations, there are practical reasons to avoid this arrangement. Mirrors can reflect light and movement during the night, potentially startling you from sleep.
Some people also report feeling watched or uncomfortable with mirrors facing them while they sleep. If you have mirrored closet doors or other fixed mirrors, consider covering them at night with a decorative screen or fabric panel for more restful sleep.
Strong Scents and Air Fresheners
Artificial fragrances from plug-ins, sprays, and scented candles can disrupt sleep and trigger respiratory issues. These products often contain volatile organic compounds (VOCs) that can cause headaches, allergic reactions, and even long-term health concerns with prolonged exposure.
If you enjoy scented products, opt for natural alternatives like essential oil diffusers used briefly before bedtime (not while sleeping). Lavender, chamomile, and cedarwood have naturally calming properties without the chemical concerns of synthetic fragrances.
Pet Beds and Accessories
While many people enjoy sleeping with their pets, having dedicated pet beds and accessories in your bedroom can introduce extra dander, hair, and odors. Pet toys can also become tripping hazards during middle-of-the-night bathroom trips.
Consider whether your pet actually needs all these items in your bedroom. Many pets are perfectly happy with a bed in another room or a simple sleeping space that doesn’t require multiple toys and accessories surrounding your bed. This compromise maintains your bond while reducing potential allergens.
Old Mattresses and Pillows
That mattress you’ve had since college could be undermining your sleep quality. Mattresses should generally be replaced every 7-10 years, while pillows typically need replacement every 1-2 years. Old bedding harbors dust mites, skin cells, and can lose supportive properties.
Signs it’s time for replacement include visible sagging, waking with aches and pains, or noticing you sleep better in other beds. Investing in quality sleep surfaces pays dividends in better rest and improved health outcomes. Don’t underestimate the importance of this fundamental bedroom element.
Charging Cables and Power Strips
Tangled charging cables not only create visual clutter but also generate electromagnetic fields (EMFs) that some research suggests may impact sleep quality. Multiple cables also present tripping hazards and potential fire risks if damaged or improperly used.
Minimize electronic charging in your bedroom by establishing a charging station elsewhere in your home. If certain devices must remain, use a cable management system to keep wires organized and out of sight. This reduces both physical and visual clutter for a more serene space.
Creating Your Ideal Sleep Sanctuary
Transforming your bedroom into a true sleep sanctuary doesn’t require expensive renovations or fancy gadgets. Simply removing these sleep-disrupting items can dramatically improve your rest quality. Focus on creating a space that feels calm, uncluttered, and dedicated to relaxation.
Remember that everyone’s ideal sleep environment is slightly different. Pay attention to what helps you personally feel most relaxed and restful. The best bedroom is one that supports your specific sleep needs while eliminating common disruptions. Your perfect sleep sanctuary awaits; just a few removals away.
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