Club Benefits
Presented by
Experts say creating a 'brain bedroom' could help you manage insomnia, stop 3 a.m. wake ups, and fall asleep fast — here's how
As someone who tests sleep products for a living, I know that adding the latest sleep aids to your bedroom can help reduce insomnia and improve your sleep quality.
From choosing the best mattress for your sleep needs to placing the best sunrise alarm clock on your nightstand, there are plenty of ways to transform your bedroom into a sleep haven.
What is a 'brain bedroom'?
First of all, you're probably wondering what the heck a brain bedroom even is.
No, it's nothing to do with the creating the right bedroom layout for becoming a genius, but Gierasinska does say it may be the right bedroom layout for improving sleep.
“A 'brain bedroom' is designed to create a calm, restful environment that supports better mental wellbeing and improved sleep," the interiors expert tells me.
"The theory suggests that a well-designed sleep space, featuring minimal clutter, warm lighting, and calming materials, can promote mental relaxation and improve overall sleep quality," she explains.
How to create a brain bedroom in 3 steps
1. Reduce visual clutter
Gierasinska says the first step to creating a 'brain bedroom' is to clear any mess in your room.
"Start by reducing visual clutter, as a messy or overcrowded space can overstimulate the brain and make it harder to unwind," she instructs.
We know an obstacle course of clutter can make it harder to go to bed, but can clutter really make it harder to fall asleep?
According to Tom Coleman, a sleep researcher and resident sleep expert at Hillarys, it certainly can.
"People underestimate how visually stimulating [clutter] is, even when they insist they don’t notice it," he explains.
According to Coleman , all the objects (and even smells) that are in our bedrooms are "environmental cues" that can either soothe or alert our nervous systems.
'We want relaxation, not tension, and a clutter-free, beautiful bedroom that smells nice encourages you to unwind," he explains.
2. Use warm lighting to promote sleep
After de-cluttering your room, Gierasinska says we should move on to lighting.
“Lighting is another important factor as warm, low-level lighting, such as bedside lamps with soft amber tones, encourages relaxation," she says.
Coleman agrees, asserting that lighting isn't "a design choice, but biologically it's a signal" that lets us know what time of day it is.
"Bright, cool-toned light tells the brain it’s daytime; warm, low light signals dusk," he explains.
For sleep-inducing lighting, he recommends warm, amber-toned bulbs, shaded lamps, candles, dimmers and even light-blocking products proven to improve sleep quality such as eye masks, and blackout blinds.
"We’re so responsive to light", says Coleman, pointing out that research has shown light exposure at night increases nighttime awakenings.
However, he explains that it's not just about making your house dim, but also about giving your brain consistent cues that it's sunset.
"Overhead light says noon. Floor or low-level light says sunset," he adds.
3. Choose natural materials
As for bedding and furniture, Gierasinska recommends keeping it au naturel.
“Natural materials, like wooden furniture or cotton bedding can also enhance comfort and create a grounding effect that promotes calm," she suggests.
While Coleman says that natural materials like cotton and wool can enhance comfort, he points to antimicrobial properties and temperature regulation of natural fabrics creating comfort rather than a "grounding effect"
"Wool is thermoregulatory, meaning it can both retain warmth in cooler conditions and dissipate excess heat in warmer conditions," he says.
"Since the body must drop its core temperature to initiate and maintain sleep, fabrics that assist with temperature regulation can meaningfully improve sleep quality," Coleman explains.
The sleep expert also notes that natural materials typically have lower levels of irritants, such as dust mites, than synthetic materials — which is good news for allergy sufferers.
"Lower allergen load can reduce nasal congestion and nighttime awakenings in sensitive individuals," says Coleman. "Wool is naturally breathable and less hospitable to dust mites, which thrive in warm, humid environments."
3 Feng Shui sleep practices supported by science
Gierasinska says that the 'brain bedroom' theory is influenced by Feng Shui, stating that the bed is "the focal point and in Feng Shui practises, and represents you and your wellbeing."
But are there any science-backed sleep benefits to giving your bedroom a Feng Shui makeover? We asked Feng Shui experts for their top sleep tips, and asked sleep researcher Coleman if the practices are backed by scientific evidence.
1. Bed position
A huge part of Feng Shui is making sure your bed is positioned correctly.
"Placing your bed in the 'Command Position' places your body in a position in the room where it will be easier to rest and relax. It's a cue that tells your body: 'It's safe.'" explains Lisa Morton, a Feng Shui master teacher at Pure Living.
"To sleep in this position you'll want your headboard placed against a solid wall," she instructs. "Then ensure that you can see the entry door to your bedroom off to a side. Always avoid having it directly opposite your feet."
Coleman agrees that this "Command Position" is beneficial for the "highly sensitive" human nervous system.
"From a psychological perspective, it may enhance perceived safety and reduce subconscious vigilance," he says. "A bedroom layout that feels secure and predictable can reduce hyperarousal which supports sleep onset."
2. Calm colors
As for your bedroom's color scheme, Feng Shui practices state that you should try calming hues.
"Earth tones—brown, beige, sage green, terracotta—represent the Earth element and are great for the bedroom, where you may want to feel more grounded," suggests Gala Magriñá, a Feng Shui-certified interior designer and founder of Gala Magriñá Design.
"Generally, any soft, tonal colors like a blush or cream are great for rest and relaxation," the holistic designer adds.
Coleman corroborates this and says, while there is no strong evidence that colors directly affect sleep architecture, colors can promote relaxation or alertness.
"Softer, muted tones, such as blues, greys, and earthy neutrals, tend to be associated with lower arousal compared to bright, saturated colours," he explains. "Highly stimulating colours such as bright reds may increase alertness and physiological activation in some individuals."
3. Airflow
Feng Shui practitioner and owner of Mambo Feng Shui, Lois Kramer-Perez, C.Ht., says that clean air "is important for good health and wellbeing, especially for sleeping."
From a Feng Shui perspective, "when appropriate, a bit of fresh air is good to gently move energy and prevent stale stuffy energy," says Kramer-Perez.
Suzanne Roynan, Feng Shui practitioner at Interiors Therapy, agrees.
"Feng shui is all about flow, and having fresh, oxygenated air moving around a room is always going to be a bonus for healthy, nurturing sleep," Roynan says.
Coleman says that "allowing airflow can reduce overheating" for falling asleep fast and sleeping through the night.
