5 Tips for a Restful Bedroom
When it comes to improving your sleep, advice can include going to bed earlier, reducing screen time, or avoiding caffeine. But often overlooked is the place where sleep happens - your bedroom.
At Devon Duvets, we believe that great sleep begins with the right environment. A third of our lives is spent in bed, so it’s important to make that as restful and restorative as possible?
So, is your your sleep space missing a piece of the puzzle? Here’s how a few simple changes could make all the difference.
1. Get the temperature right
Temperature plays a vital role in helping the body prepare for sleep. As we drift off, our core body temperature naturally drops, signalling to the brain that it's time to rest. However, if your bedroom is too warm or too cold, it can delay this process and you can then end up taking longer to fall asleep. Experts agree the optimal bedroom temperature is between 16°C and 18°C. A warm room could cause you to wake frequently during the night and if the temperature fluctuates from too warm to too cold, this is also likely to cause a restless night.
Our wool duvets are especially designed and individually handcrafted to work with your body’s natural rhythms. Wool is breathable and moisture wicking, helping to regulate your core body temperature throughout the night, so you stay comfortably asleep - whether you're a hot or cool sleeper. Wool is also naturally dust mite resistant so will help those who suffer from dust mite allergens to sleep better too.
2. Fresh air equals better rest
You may not see it, but the air quality in your room can have a big impact on how well you sleep. During the night, carbon dioxide (CO₂) levels can build up, especially in poorly ventilated rooms. This can lead to restlessness, lighter sleep, and even waking with a racing heart.
Opening a window slightly, even in winter, can help lower CO₂ levels and bring in fresh air. If outside noise or pollution is an issue, consider a HEPA air purifier.
It’s also important to avoid synthetic bedding or chemically treated materials that release VOCs (volatile organic compounds) into the air. At Devon Duvets, we use only 100% natural materials, and never add chemical treatments. We believe that sleeping should be as pure and natural as the wool inside our duvets.
3. Control the light
Melatonin, your natural sleep hormone, is highly sensitive to light. Even the faint glow of a phone charger or hallway light can suppress melatonin and delay sleep.
For best results, keep your room as dark as possible. Use blackout curtains, switch off or cover small LED lights, and opt for warm, amber-toned lighting in the hour before bed.
Keeping screens out of the bedroom is a small step that can make a big difference. Instead of scrolling, try a gentle evening routine, for example dim lighting, a warm (non-caffeinated) drink, and relaxing natural surroundings.
4. Gentle sounds for a calm mind
While silence is often ideal, some people find that ambient sound helps them fall asleep, especially if they live in urban areas. Gentle rainfall, or soft ‘white noise’ (such as a fan) can mask background disturbances and help calm the mind.
If your sleep is disturbed by traffic, noisy neighbours, or even a partner’s snoring, a consistent soundscape may provide relief. There are many free options on audio apps, or you could try a simple fan or ambient sound machine.
5. Choose natural bedding
Your mattress, duvet, topper, and pillow all have a part to play in creating the ideal sleep space.
Natural fibres, such as 100% British wool, are breathable, moisture-wicking, and temperature regulating. Our wool duvets are encased in 100% cotton and individually handcrafted in our Devon workshop, using only traceable wool from local British farms.
A wool-filled mattress topper can add softness and breathability to your bed, especially if your mattress is too firm. We also offer a choice of wool pillows, including our folding wool pillow, which is made in sections and allows you to roll one section for extra support.
Sleep Environment FAQs
What is the best temperature for sleep?
The ideal sleep temperature is between 16°C and 18°C. This helps support your body's natural drop in core temperature at night, encouraging deeper, more restful sleep. If the room is too warm, it can cause overheating and frequent waking.
How can I improve air quality in my bedroom?
Improve air quality by opening a window slightly to allow fresh air to circulate. You can also use a HEPA air purifier and avoid using synthetic sprays or plug-ins. Choosing natural, untreated bedding, such as wool and cotton.
How does light affect sleep quality?
Light exposure at night suppresses melatonin, making it harder to fall asleep. Try blackout curtains, eliminate small LEDs, and avoid screen time before bed. Using dim, warm lighting in the evening also helps prepare your body for rest.
Should I use ‘white noise’ to fall asleep?
White noise can help block out background noise and create a consistent sound environment. It’s especially useful if you live in a noisy area or are a light sleeper. Try a fan, sound machine, or ambient audio app with nature sounds or soft rain.
What kind of bedding is best for a restful sleep?
100% natural bedding is best for sleep quality. Wool is breathable and regulates body temperature, while cotton allows air to circulate. At Devon Duvets, we craft bedding that is 100% natural and free from chemicals - helping you sleep more deeply and wake feeling refreshed.
If you’re ready to upgrade your sleep naturally, explore our award-winning duvets, pillows and toppers on our website.