You can’t talk wellness today without cortisol entering the chat. The stress hormone is making the rounds on TikTok (namely in the context of “cortisol face”), and a quick Google search on how to lower its levels will yield countless articles, not to mention brands wanting a piece of the quick-fix-solution pie. Instead of shelling out any more money on the latest stress-busting supplement or $40 a pop for infrared sauna sessions, why not start where you retreat to after putting in a hard day’s work and spend at least eight hours of your night (here’s hoping)? That’s right—your bedroom. After all, rest is your cortisol reset button. Ahead, experts in psychiatry, feng shui, and interior design reveal how to create a sleep environment that gives a calming aesthetic, sans gimmicks.
How Does Cortisol Affect Sleep?
“Cortisol is our primary stress hormone, and it naturally fluctuates throughout the day—ideally peaking in the morning to help us wake up and falling at night to prepare us for rest,” explained Megan Mufson, founder at Florida Holistic Psychiatry. “But when someone’s under chronic stress, their cortisol can stay elevated into the evening hours, making it harder to fall asleep or stay asleep.” If you’re prone to high cortisol at night, Mufson noted that insomnia, racing thoughts, and even nightmares can be expected. “So managing stress throughout the day and designing an environment that supports lower evening cortisol can have a profound impact on sleep quality,” Mufson said. And because stress and sleep have a reciprocal relationship, getting quality sleep benefits the regulation of cortisol levels.
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How to Create a Low-Cortisol Bedroom
Choose Soft Tones and Lighting
Think about the epitome of a spa: The space exudes an ethereal feel, mainly thanks to its neutral color palette, ambient lighting, and gentle sounds, and that’s no coincidence. “In feng shui [an ancient Chinese practice of arranging buildings, objects, and space in an environment to achieve harmony and balance], earthy tones and neutrals are grounding, soothing, and create a calm atmosphere,” says Anjie Cho, an architect, feng shui educator at the Mindful Design Feng Shui School, and co-author of Mindful Living. “It’s the feeling of nourishment, self-care, and support. A monotone space also produces more easefulness and less contrast. The feeling is more spacious, and the eyes and heart feel more soothed rather than disrupted and active.”
Mufson agreed, saying cool, desaturated tones like soft blues, muted greens, or gentle earth tones can help build a sense of peace. Shades of blue and green have been shown to reduce stress and anxiety, making them conducive for restful sleep and spaces that call for a tranquil ambiance. For that reason, she steers people away from overly stimulating colors like bright reds or high-contrast patterns, especially near the bed. And the same goes for lighting. Elissa Hall, lead designer at RedAwning, suggests opting for a combination of natural and adjustable artificial light. “Warm, soft light, in conjunction with dimmable fixtures, can mimic the kind of sunset rhythm found in nature, which lowers stress.”
Following the basics of feng shui—balancing yin and yang energies—when it comes to sleep, Cho says the goal is to enhance the quiet, calm yin (aka restful, dark) energy in your bedroom. As such, she favors opting for warmer-toned lighting, such as the soft glow of a salt lamp or candlelight, and having at least one dark corner in the room after sunset to get your circadian rhythms in sync to slow down (yes, that means parting with your technology). “Electronics, like phones and other devices, emit blue light, which is linked to yang energy,” Cho mentions. “Yang energy is active and bright, and it can make it harder to unwind as well as fall or stay asleep. By fostering a darker, more calming atmosphere, you form the ideal environment for rest and relaxation.”
Think Order and Function
Consumer culture tells us we need to buy stuff and keep accumulating more of it (what my husband annoyingly likes to refer to as “tchotchkes”). But Mufson warns that a cluttered room can mirror a cluttered mind. According to researchers at UCLA’s Center on Everyday Lives and Families (CELF), clutter has a profound effect on our stress levels; their study of 32 families found a link between women with a high density of household objects and high cortisol levels (interestingly, men were not as impacted by the stockpiles). And it’s no surprise that the spaces we (try to) relax in (read: the bedroom) are the most important areas to consider. On the other hand, research conducted by the University of Connecticut showed that by removing or controlling clutter, we can directly reduce the stress that stems from the chaos, leading to less anxiety (and even more confidence in yourself).
To declutter with intention, Mufson encourages minimizing visible cords, reducing the number of objects on nightstands, and using baskets and soft fabric bins to help keep things out of sight while still looking aesthetically pleasing. While you might assume the area under the bed is a good use of storage space, Cho says to think twice: “Feng shui recommends keeping this area clear because when you sleep, you enter a passive, yin state, which makes you more sensitive to your surroundings. You spend a significant amount of time lying above whatever is stored there, and clutter can interfere with your sleep and raise your stress.” Ideally, keeping the space clear will allow the flow of energy (qi) around you. If you do store things under the bed, stick to softer pieces like extra pillows or blankets. But opting for closed storage solutions, like cabinets with doors or drawers, is best, according to both Mufson and Cho, as they lessen visual clutter.
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Consider Comfort, Textures, and Sustainability
Taking notes from the Danish concept hygge, which centers around a quality of coziness that generates a feeling of contentment, lean into warm, inviting features that equally look and feel good. “Feelings produced through soft textures can foster comfort and relaxation,” Hall says. Therefore, she tells her clients to incorporate luxurious, tactile fabrics for bedding, rugs, and curtains, natural textures and materials like wood and stone, and indoor plants, as being in nature is grounding and reduces stress levels.
Consider layering said textures, such as carved wood, smooth granite, and plush sherpa, candles, pillows and cushions, and personal touches that tell a story, like a vintage chair, a family heirloom, or photos. “Think soft, breathable bedding, a cozy throw, and maybe a rug you love walking barefoot on,” Mufson shares. The way a fabric feels on your skin can be associated with certain emotions, and introducing design features from the past can promote a familiar, grounding, and soothing atmosphere. For example, a warm knitted blanket can provide a hint of security or a velvet couch might stir up happy memories of simpler times, evoking nostalgia. What’s more, research demonstrates that multisensory environments help decrease stress and anxiety and facilitate relaxation.
When creating a bedroom aesthetic that contributes to regulating your nervous system and restoring balance, the quality of the elements you integrate are also worth choosing thoughtfully. Mufson’s go-tos are cotton, linen, or bamboo because they’re temperature-regulating and gentle on the skin, but natural (and, even better, organic) textiles also mean protecting yourself and the environment from harmful toxins like microplastics, “forever chemicals” (aka per- and polyfluoroalkyl substances or PFAS), and volatile organic compounds (VOCs); that goes for articles such as your sheets, pillows and pillowcases, mattress, and rugs. “Do the best you can within your means, but opt for the highest quality materials that you can have around you while you’re sleeping,” Cho advises. After all, we spend about a third of our lives asleep, and a 2024 study revealed that the skin can absorb toxic substances it comes into contact with. Cho mentions considering not only the linens, blankets, and mattress you use, but also the miscellaneous items you might not think twice about bringing to bed, including your thoughts, reading materials, and phone.
The Takeaway
If there’s one piece of advice to heed to curate the ultimate low-cortisol respite fit for a good night’s sleep, it’s treat your bedroom like a sanctuary, one that speaks to your sense of serenity and style. In other words, don’t make it a catch-all space for laundry, work, or screens. “Design your room to feel like a retreat where your nervous system knows it’s allowed to rest,” Mufson says. “That means visual calm, emotional warmth, and sensory comfort. The more your bedroom becomes associated with peace and restoration, the easier it is for your mind and body to unwind—night after night.”
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