7 Ways to Create a More Sensory-Friendly Bedroom

Source: viktoriia borovska/Shutterstock.com

Whether or not you have neurodivergent sensory needs, everyone deserves a tranquil and welcoming bedroom. This space should be your personal retreat, allowing you to comfortably unwind, release stress and enjoy a restful night’s sleep. Sensory sensitivities can affect people in different ways. For neurodivergent individuals, heightened sensitivity to stimuli like noise, light or texture may make it difficult to fully relax. But even neurotypical individuals can feel overstimulated or unsettled by a chaotic or uncomfortable space. Creating a more sensory-friendly bedroom can have a meaningful impact on your sleep quality, emotional well-being and overall sense of calm. Here’s how.

1. Select High-Quality Pillows

Pillows offer more than comfort—they support your overall health and well-being by encouraging proper spinal alignment, reducing joint pain and minimizing snoring. It’s important to choose high-quality pillows that match your sleep preferences. For example, memory foam pillows are excellent for cradling your head, neck and pressure points. Cooling pillows are fantastic for hot sleepers needing a refreshing addition to their sleep experience.

Some people prefer to have as few pillows as possible, only one or two, while others need several. If you consistently sleep in the same position, try using the same type of pillow throughout. But if you tend to shift positions, stock up on a variety to keep your body supported no matter how you sleep.

2. Invest in a Comfortable Mattress

Choosing just any mattress won’t do. Similar to pillows, it’s crucial to select one that’s well-made and that complements your comfort and sleeping style. Let’s say you’re a side sleeper. Look for a mattress that falls between soft and medium on the firmness scale.

You’ll hear many terms during the shopping process, so don’t be afraid to ask questions to learn more about the different options, such as “What is a plush mattress?” and “What is memory foam?” The more you know about the various terms, the better your chances of choosing a perfect mattress to enhance your bedroom and your sleep.

3. Choose Soothing Colors

The bedroom colors you choose are incredibly important and affect the energy and well-being of both neurodivergent and neurotypical individuals. Feng shui bedroom colors, such as pink, purple and blue, can make a significant difference.

Take your time selecting the best one. Testing out paint samples on your bedroom wall can help you make a decision. Make sure to view the samples at different times throughout the day to see how they look as daylight streams first thing in the morning, during the afternoon and after the sun goes down.

4. Prioritize Calming Lighting

Calming lighting can help you wind down at the end of the day. Avoid using bright white lights and looking at lights from electronic devices like a digital clock and your cellphone. Opt for warm lighting instead. You should also consider installing blackout curtains if you wake up after sunrise. Natural light streaming in can disrupt your sleep and wake you up, especially if you don’t use a sleep mask.

5. Listen to Soothing Sounds

It can be challenging to quiet your brain when you’re trying to unwind and get high-quality sleep. Consider using a sleep machine. Each one typically has multiple sound options, such as ocean waves and birds chirping, so you can choose your favorite that most benefits you.

Before using it at night, explore the different sounds during the day. Notice how your body responds to each one. Once you find a sound that puts you at ease, try incorporating it into your nighttime routine and see how it affects your sleep quality.

6. Declutter Your Bedroom

Clutter has no place in a bedroom. It can make your space feel chaotic, even if you take other measures like changing the paint color. Get rid of anything you no longer need in your bedroom, including clothes, jewelry, papers and blankets.

The process can feel overwhelming if you look at your bedroom as a whole rather than its small parts. Take small areas one at a time. Grab an empty laundry basket and start with everything that’s visible. Begin in one corner of the bedroom and go clockwise, grabbing anything that’s not in its right place, such as piles of clothes on the chair or stacks of papers on an end table. Collect everything in the laundry basket and then go through it and put it all in its rightful place.

Next, tackle hidden spaces one at a time: drawers, closet floor, shelves and under the bed. It may take a few hours, but turning on some energetic music can help. Once you’re done, you’ll be glad you took the time to refresh your space.

7. Use Organizational Items

You put significant effort into decluttering, so make sure it stays that way. Use new organizational items like drawer organizers, a storage bin under your bed and stackable shelves at the top and bottom of your closet. Many options can complement your preferences and needs, so choose ones that will inspire you to keep your space in order.

Source: Pixel-Shot/Shutterstock.com

Make Positive Changes for Your Bedroom Today

Start making positive changes to your bedroom, and a restful night’s sleep should follow. A more sensory-friendly space benefits everyone, whether you’re neurodivergent and you experience heightened sensitivity to noise, light, texture or clutter, or you’re neurotypical and you simply find that certain sensory inputs affect your mood and sleep quality. Thoughtfully designing your environment to reduce overstimulation and increase comfort can lead to better relaxation, deeper rest and improved overall well-being.

You can make the changes all at once, such as taking a full day to declutter, adjust lighting and bring in a new mattress and pillows, or take it step by step, adding one calming element at a time. Whichever approach you choose, you’ll create a beautiful, refreshed space that supports your sensory needs and promotes a calming energy and peaceful vibe.