As summer temperatures rise and heatwaves make it harder to switch off at night, a good night’s sleep remains out of reach for many Brits. New research from Barratt London reveals that two thirds (66%) get less than seven hours of sleep a night, while just 30% say they get the recommended 7–9 hours. To help Brits improve their sleep, Barratt London teamed up with interior expert Jordana Ashkenazi and GP Dr Deborah Lee to share practical advice on creating a calmer, sleep-friendly bedroom environment.
How your bedroom design could make sleeping harder
Barratt London’s research found that 43% of Brits say feeling too hot affects their sleep, while 20% cite light in the room, 20% cite noise and 19% say an uncomfortable set-up keeps them awake. These findings suggest that while sleep can be affected by a range of factors, the bedroom environment itself can have a significant impact.
To help tackle some of the most common barriers to quality sleep, Jordana Ashkenazi, Founder and Design Director of Element One House, shares her advice on how small interior changes can make a bedroom feel calmer and more restful.
Light control and visual clutter can make a big difference
Jordana says: “Light control is an underrated factor. Blackout blinds or lined blackout curtains can make a noticeable difference, particularly for light sleepers or during the summer months when early morning sunlight can interrupt sleep. Even small amounts of light can affect how restful a room feels.”
For those looking for a quick, low-effort fix, temporary blackout blinds can be an easy way to block early morning sunlight without the need for DIY. Some options attach with Velcro and can be fitted over existing blinds or curtains, making them a practical sleep-saving hack for summer.
Soft, layered lighting can also have a significant impact. Jordana adds: “Replacing harsh overhead lighting with bedside lamps, wall lights and warm-toned bulbs creates a much calmer atmosphere and helps signal to the body that it’s time to unwind.”
“Reducing visual clutter is equally important. A bedroom overloaded with laundry, paperwork, cables and unnecessary furniture can subconsciously create a sense of stress rather than relaxation. Bedrooms should feel calm and restorative, not like an extension of a home office or storage room.”
Noise-reducing design features can help create a more restful bedroom
With 20% of Brits citing noise as a key factor affecting their sleep, Jordana says some of the most effective fixes are often affordable and easy to introduce. She explains: “If noise is coming from outside, good-quality double glazing can make a huge difference, and triple glazing can be even more effective in particularly busy or noisy locations. Rugs are another underrated addition, particularly in homes with timber or hard flooring. They absorb sound, reduce echo and instantly make a bedroom feel warmer and more comfortable.”
“Bookcases positioned against a shared wall can also help absorb sound and create an additional barrier. Draught excluders may not be the most glamorous design feature, but they remain one of the cheapest and most effective ways to improve comfort. Sometimes the most effective improvements are also the simplest and least expensive.”
“Acoustic wood panelling can absolutely help, particularly in apartments and homes located near busy roads. While it’s not a miracle solution that will eliminate all noise, it can reduce echo, soften sound and create a quieter, more restful environment.”
“If designed properly, acoustic panelling also has the added benefit of introducing warmth, texture and character into a bedroom. It’s one of the few features that can genuinely improve a room while also looking good. The key is integrating it into the overall design rather than treating it as an afterthought.”
Bedroom colours and comfort cues matter more than people think
As well as light and noise, colour and styling choices can shape how restful a bedroom feels. Jordana says: “There has been plenty of research suggesting that colours can influence mood, energy levels and how we feel within a space. Stronger colours can feel more stimulating, while softer tones tend to feel calmer and more relaxing.”
“Personally, I tend to favour calm, neutral colours in bedrooms. Warm whites, creams, soft taupes, mushroom tones and gentle sage greens are all colours I regularly use because they create a relaxing backdrop without overwhelming the space.”
“Don’t underestimate the power of scent. A subtle room spray, diffuser or candle with calming fragrances can help create a bedtime ritual and signal that it’s time to unwind.”
“Most people don’t improve their sleep through one big change. It’s usually lots of smaller improvements working together. Better lighting, less clutter, fewer distractions, improved comfort and a calmer atmosphere can all contribute to a better night’s sleep.”
How to sleep better in a heatwave – according to a GP
While interior changes can help create a more restful bedroom environment, overheating remains one of the biggest barriers to sleep. With 43% of Brits saying feeling too hot affects their rest, GP Dr Deborah Lee of Dr Fox Online Pharmacy shares her practical do’s and don’ts for sleeping better when temperatures rise.
Avoid cold showers before bed
Dr Lee says: “The best advice is to shower in tepid water between 26C–30C. If the water is too cold, the skin blood vessels constrict preventing dissipation of heat from the skin and delaying cooling.”
Sleep on your side
She says: “Sleeping on your side will cool you down more quickly as there is less skin in contact with the mattress and bedding, allowing heat to radiate from the back and the torso. Air can circulate more easily around the body.”
Avoid opening windows during the hottest part of the day
She explains: “Keep windows shut when the temperature outside is hotter than inside. Open the windows in the early morning and the evenings when the air temperature is coolest.”
Use a fan strategically to create a cooling effect
Dr Lee adds: “A fan can help by creating air circulation, which produces a cooling effect on the skin. For extra relief during a heatwave, placing a bowl of ice in front of the fan can help cool the airflow.”
