I Sent Photos of My Bed to a Sleep Expert — Here’s How She Said to Make It Cozier

I’m not a morning person or a night person. I’m … a sleep person. And as part of this identity, I take my eight hours a night of shut-eye pretty seriously. I have some great sleep habits: Magnesium before bed, no television in the bedroom, and I’m pretty good at sticking to a set bedtime even on the weekends. 

But even as a sleep enthusiast, I definitely fall short in some areas. The elephant in the room is my and my husband’s dog in the bed, something sleep experts typically don’t advise. But, for me, it’s a non-negotiable: Our sweet Boston terrier is 16 and blind, and he’ll spend the night searching for us around the house if he’s not wedged in between us. We are committed to giving our good boy the very best bonus years filled with snuggles, and we even have a little bumper at the bottom of the bed so he doesn’t accidentally wander off. 

Something I am willing to work on is less screen time before bed because I know the blue light my screen emits when I’m playing Wordle, scrolling on TikTok, and checking my email can disrupt my circadian rhythm.

I’m not one to make New Year’s resolutions (they feel too punishing), but I do find the dead of winter the perfect time to resolve to become more cozy and make my sleep even better. With that in mind, I sent a photo of my bedroom to a sleep expert, Dr. Leah Kaylor, a licensed clinical and medical psychologist who specializes in sleep. She has a book coming out later this year about sleep for first responders with an entire chapter dedicated on how to create a sleep sanctuary. 

Upon looking at the photos of my current bed setup, Kaylor shared a positive takeaway overall: “First and foremost, your bedroom looks calming and appears to be very tidy — great job! A neat and organized space can help create a sense of calm and order, reducing mental stress.” We keep our bedroom pretty tidy, which is great for sleep because it helps maintain a peaceful environment, Kaylor says. 

Still, she has some suggestions for how we could make our bedroom even more cozy and conducive for sleep — and as a certified sleep person, I’m listening. 

When providing general tips for creating a sleep sanctuary, Kaylor highly recommends keeping anything work-related out of your bedroom if possible. “This is important for sleep quality, as it helps to establish clear boundaries between work and rest, allowing the bedroom to be a true sanctuary for relaxation,” she says. 

Here’s where I’ll tell on myself: The photo I snapped of our bedroom setup was taken midday when there were no signs of anything work-related in my room. But sometimes I’ll cuddle up in bed with my laptop and make my to-do lists for the next day or catch up on some emails. I’m lucky to have a home office, and that’s where I do all of my deep work that requires focus, but I’ve definitely noticed that the nights I let my work into my bedroom, I don’t feel as relaxed. 

According to Kaylor, research suggests that the optimal sleeping temperature is around 65°F, but, of course, personal preferences vary, so she recommends going with what feels comfortable for you.

I run hot at night, and my husband shivers if he’s not underneath a pile of blankets. Opposites attract, right? I clued Kaylor in on this and loved some of her suggestions for how we could fix our bed. The first thing she recommends is a gadget called the Eight Sleep Pod, which is a layer that wraps around your mattress like a fitted sheet and can heat and cool the bed. 

“What’s great about it is that each side has its own temperature control, so you and your partner can enjoy your ideal sleep conditions,” she says. The technology is an investment; the Pod 4 with two zones costs about $2,600. It’s something that definitely piques my interest, and we’ll have to consider whether it’s worth the investment. 

But, in the meantime, Kaylor has a budget-friendly recommendation to solve our temperature differentials: Try the Scandinavian sleep method. “This method involves using two separate duvets or comforters on the same bed, rather than sharing a single blanket,” she explains. “Each partner can choose the duvet that best meets their temperature preferences — one person can opt for a lighter blanket, while the other selects a heavier or warmer one.”

Bonus: By using separate duvets, the chances of one partner disturbing the other by pulling or hogging the blankets are reduced. 

Right now, we use our phones as alarm clocks. But I told Kaylor that I prefer to wake up with natural light while my husband likes the bedroom to be as dark as possible. A diplomatic solution she suggested adding to my nightstand: a sunrise alarm clock.

“Unlike jarring, loud alarms, a sunrise clock gradually eases you out of sleep, helping you feel refreshed and less groggy,” she says. “They’re especially helpful during the darker months or for early risers.” While you can find more expensive versions, sunrise clocks can be very affordable (starting around $25), and some clocks or bulbs include sunset features to help you wind down in the evening.

Before Mocha Mousse was named Pantone’s “Color of the Year” we went with a comforter in the same shade, with accent pillows and blankets in grayish blues and taupe sheets. I tend to be drawn to neutrals in the bedroom and like more color in other rooms of the house. 

We moved into our new home over the summer and haven’t painted any walls yet, but should we go that route, Kaylor recommends painting bedroom walls in calming colors to help you get in the right headspace for sleep. She is among the experts who favor relaxing shades for bedrooms like soft blues, greens, or grays that promote relaxation.