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We all know what a good, and bad night’s sleep feels like. You either wake up feeling refreshed and full of energy, or unmotivated and lethargic - sleep is important for both our physical and mental wellbeing.

In fact, a good night’s sleep can help improve things like:

  • Memory
  • Mood
  • Judgement
  • Decision-making;
  • Ability to learn

Sleep also impacts our work performance and how we carry out day-to-day tasks. But what contributes to our sleep quality and how can we improve it?

Perhaps a surprise to some, lighting plays a key role in how our bodies and minds function. Poor quality lighting will disrupt our sleep, whereas a soft, relaxing glow can help provide a restful night.

For better-quality sleep, the trick is knowing what kind of light to use in your bedroom and where to use it. So, read on and discover our top bedroom lighting design tips.

1. Natural light is key

Our bodies need darkness at night and brightness in the morning. The absence of light sends a critical signal to the body that tells it it’s time to rest. If exposed to too much light at the wrong time, our body’s circadian rhythm (or ‘sleep clock’) will be interfered with, reducing both quantity and quality of sleep.

Blackout blinds, or shades, can block out unwanted streetlights at night to make falling asleep easier. But they can also disconnect us from sunrise in the morning, which is an important part to our morning routine – it sets off a cascade of hormones and neurotransmitters that contribute to us feeling good.

So, either consider blinds that let in the morning sun, or use smart controls to raise your blackout blinds before your scheduled wake-up.

But I often wake up before sun rise, what can I do? Not to worry, lighting can be cleverly designed and integrated with smart controls to turn on as and when you need it to, almost replicating sunrise. If your alarms set for 5am, have your lights automatically switch on 5 minutes before.

Want to find out more on this topic? Then take a look at our complete guide to home light control systems. Here, we explore wired vs wireless controls, the benefits of smart lighting, costs attached and lots more.

2. Think about your bedside table luminaires

Whether you’re reading a book or watching TV in bed, keeping bright, harsh lights out of your eyes before sleeping should be avoided. Stay away from bedside luminaires or pendant lights with clear glass shades or visible lamps that create glare. It’s also a good idea to ensure lamp shades are equal to your eye level when sitting up in bed.

Stay clear of recessed downlights above the bed too. This can push light directly towards your retina and negatively affect your sleeping pattern. If you’re adamant about the the idea of recessed downlights though, we recommend pairing with a dimmer switch and positioning carefully around the bed.

3. Choose the right luminaires

As you refresh your bedroom lighting scheme, it’s important to consider the type of bulb you’ll use for each fixture. Depending on the bulb’s colour and intensity of light, it has the potential to affect your quality of sleep. Choosing a bulb too bright will keep your brain functioning at a higher rate, causing issues when it’s time to sleep.

While the suggested lumens for the bedroom ranges between 2,200 and 3,000 lumens, this can be changed based on the ambience you desire.

4. Explore dimming capabilities

Once settled on the maximum lumen output of your lamps, you need to explore the possibilities of dimming. Now, we’re huge fans of dimming, and not just in the bedroom. Having full control over the brightness and ambience of your home is key to a successful lighting scheme.

For bedrooms especially though, having the ability to dim your lights before you sleep is simply wonderful. We cannot stress enough how much of a difference it really makes.

Being able to set your lights to the lowest brightness while you read, or get ready for bed will allow your mind to un-wind properly for a better night’s sleep.

Want to learn more about dimmable controls and how to integrate them with your lighting? Take a look at our ultimate guide to dimmable LED lights.

Enhance your bedroom lighting

At Hampshire light, we have over 20 years’ experience creating detailed lighting schemes for homes throughout Hampshire and surrounding counties. If you’re looking to enhance your bedroom, and even your entire home’s lighting, contact us today for more information. We’ll talk through your requirements and recommend the best solution for you.


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