The right paint color, warm lighting, and an innovative alarm clock will make your bedroom a much better place to catch some z's. 

By Nancy Rones
Updated January 12, 2018
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Paintbrushes with blue and gray paint
Credit: Addie Juell

1 Choose a Soothing Color That Makes You Sleep

“Since the bedroom is a place to relax, stay away from intense wall colors and select soothing shades of paint,” says interior designer Paige Schnell. “White can be jarring because it reflects a lot of light.” The designer’s top choices for bedroom walls: soft gray or light blues and greens that say “spa.” These shades pair easily with a wide range of furnishing styless.

To buy: Mountain Air by Sherwin Williams in Emerald Interior, from $69 per gallon; for info. Gray Owl by Benjamin Moore in Aura Interior, $70 per gallon; for info.

RELATED: Bedroom Paint Colors That Could Help You Sleep

2 Switch Out the Light Bulbs

Bright white LED bulbs give off blue light comparable to what electronics emit. Swap them for warm-white LEDs with a color temperature of 2,700 degrees Kelvin, says James Wyatt, PhD, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University Medical Center in Chicago.

To buy: Philips 60w Equivalent LED Light Bulb With Warm Glow Effect, $10 for 2;

3 Set the Thermostat for Slumber

The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit.

4 Upgrade Your Alarm Clock

Research shows that gradually waking up to an artificial sunrise may boost alertness, mood, and cognitive and physical performance. A dawn-simulating alarm clock will rouse you with light that slowly brightens as it gets closer to your wake-up time. If you choose to use a traditional alarm clock, turn it away from you so any lit numbers aren’t glaring at you in the dark.

To buy: Philips Somneo Sleep and Wake-Up Light, $200;