Your bedroom is where your body does the bulk of its biological work. We’re talking sleep. It’s not work in the way you think — it’s the biological process that happens in your body while you’re asleep. That includes memory consolidation, hormonal regulation, immune system strengthening and cellular repair. You spend approximately one-third of your life in this room, making it the single most important space in your home from a health standpoint.
However, most bedrooms are terrible spaces from a biophilic standpoint. They lack light, contain synthetic materials, and generally do not connect you to nature. Additionally, they can often contain environmental elements that will negatively impact your ability to fall asleep. Unfortunately, biophilic design in bedrooms uses natural elements to support sleep, reduce stress and provide a restorative sanctuary for you. Research has shown significant impacts on both circadian rhythms and mental health.
When you know how to design a bedroom that doesn’t fight against your ability to fall asleep — but instead works to support your sleep — everything changes. This is where the science of biophilic design intersects with sleep physiology.
The Sleep Science Foundation
In order to discuss design elements that will support your sleep, you need to first understand what your body requires during sleep. This isn’t intuitive; this is measurable neurobiology.
Circadian Rhythm Regulation: Your Body Has A 24-Hour Cycle Regulated By Light Exposure. Morning light exposure tells your brain to “wake up” and dark signals your brain to produce melatonin and tell your brain to “sleep.” Circadian rhythms regulate everything including sleep, hunger, mood, cognitive function and even immune response.
Bedrooms with biophilic design elements such as plants and natural light improve sleep quality by 15-20% and lower insomnia rates through improved air purification and humidity control. This isn’t because the room looks nice — these elements are actually helping to support your circadian system.
Reducing Stress Hormones: Exposure to organic materials and greenery prior to bedtime reduces cortisol levels in individuals by up to 25%, increases deep sleep cycles and decreases wakefulness. Cortisol is your stress hormone. Elevated levels of cortisol at night prevent you from falling asleep. Organic materials and greenery literally lower cortisol levels through sensory interactions prior to going to sleep.
Recovery And Restoration: Patients who slept in rooms with nature views had faster recovery times — 8.5% faster — with similar benefits being seen in home environments for patients suffering from stress-related sleep disorders. These findings were inspired by hospital-based research, but apply to bedrooms in homes. Nature views accelerate both physical and psychological recovery.
Indoor Air Quality While Sleeping: Indoor plants in bedrooms increase mood and energy levels by 15% and there are low-maintenance options, like snake plants, that filter toxins for 40% better indoor air quality while you’re sleeping. Your body is particularly susceptible to indoor air quality while you’re sleeping. Plants act as an active agent to improve the air quality you breathe while you’re sleeping, which supports restful sleep.
Emotional Grounding: Natural Wood And Stone Furnishings Promote Relaxation And Reduce Anxiety Levels By 13%. Studies Based On Neuroaesthetics Have Shown Emotional Grounding Is Also Enhanced By The Tactile Experience Of Touching Natural Materials Prior To Going To Sleep. This Shifts Your Nervous System From Sympathetic Activation (Fight Mode) To Parasympathetic Activation (Rest Mode), Which Matters.
These aren’t small effects. When you combine them — better circadian rhythm regulation, reduced cortisol, better air quality and emotional calm — you get significantly better sleep.
Circadian Lighting: The Most Important Design Component
Most People Don’t Understand That Light In Your Bedroom Is Doing Something To Your Brain Every Single Moment — Even If You’re Not Consciously Thinking About It. Light Exposure Signals Your Circadian System Whether It’s Time For You To Be Asleep Or Awake.
Morning Light: Exposure to Bright Light Early In The Day (Ideally Within An Hour Of Waking) Tells Your Brain That It’s Time To Wake Up. This Advances Your Circadian Rhythm Improving Alertness During The Day And Sleep Quality At Night. If Your Bedroom Receives Morning Sunlight, This Will Help. Try To Maximize It. If Possible, Open Your Curtains Immediately Upon Waking.
Evening Light: Circadian Lighting Trends Through 2026 Emphasize Mimicking Dawn/Dusk Patterns Improving Melatonin Production And Overall Well-Being Scores By 18%. The Two Hours Leading Up To Bedtime Should See Your Body Exposed To Progressively Warmer And Dimmer Light. This Triggers Melatonin Production Naturally.
This Means:
Use Warm Bulbs (2700K Or Lower) In Bedroom Lighting After 7 Pm
Avoid Using Bright Overhead Lights In The Evening
Use Soft, Warm Task Lighting If You Need Light
Consider Using Blackout Curtains Or Shades To Prevent Light From Entering The Room While You Sleep, But Use Sheer Curtains During The Day To Allow Diffused Morning/Afternoon Light
Avoid Screens (Phones, Tablets, TVs) 1-2 Hours Before Bed, Or Use Blue Light Filters If Unavoidable
Control Of Light Exposure During Sleep: Total Darkness Is Essential. Even Small Amounts Of Light Suppress Melatonin Production. Blackout Curtains Or Eye Masks Can Help With This. However, The Goal Isn’t Perpetual Darkness — It’s Darkness When You Sleep And Natural Light When You’re Awake.
The Interaction Between Morning Light Exposure And Evening Darkness Is What Regulates Your Circadian Rhythm. Get This Right And Sleep Improves Dramatically. Get It Wrong And You’ll Literally Be Fighting Biology Every Night.
Choosing Plants For Bedrooms
Not All Plants Are Suitable For Bedrooms. You Want To Choose Plants That:
Help Improve Indoor Air Quality (Especially Important Since You’re Breathing That Air For Eight Hours While You’re Sleeping)
Can Thrive In Low-Light Conditions (Most Bedrooms Receive Limited Light)
Do Not Require Constant Maintenance (You Won’t Maintain Them Consistently If They’re Demanding)
Produce Oxygen At Night (Some Plants Photosynthesize At Night And Produce Oxygen)
Are Non-Toxic (Important If You Have Pets Or Children)
| Plant | Light Needs | Watering | Air Purification (VOCs filtered) | Oxygen at Night | Pet Safe | Why It Works in Bedrooms |
|---|---|---|---|---|---|---|
| Snake Plant | Low to bright | Every 2-3 weeks | High (formaldehyde, benzene, trichloroethylene) | Yes (CAM photosynthesis) | Yes | Literally perfect for bedrooms. Low maintenance, excellent air cleaning, produces oxygen at night. |
| Pothos | Low to bright | Weekly | High (formaldehyde, benzene) | Limited | Toxic to pets | Grows well in low light. Air purification is excellent. Just keep away from pets. |
| ZZ Plant | Low to bright | Every 2-3 weeks | Moderate | No | Mildly toxic | Incredibly low maintenance. Tolerates neglect. Clean, modern appearance. |
| Spider Plant | Medium | Weekly | Moderate | No | Yes | Produces oxygen. Easy to propagate if you want to expand. Very forgiving. |
| Boston Fern | Medium | Keep moist | Good | No | Yes | High humidity tolerance (good if bedroom is humid). Soft, calming appearance. Requires more attention. |
| Areca Palm | Medium to bright | Weekly | High | No | Yes | Tall, elegant. Excellent air purification. Creates sense of height and spaciousness. Needs more light than others. |
| Parlor Palm | Medium | Weekly | Moderate | No | Yes | Similar to Areca but more compact. Good for smaller bedrooms. Tropical feel. |
| Peace Lily | Low to medium | When soil feels dry | Good | No | Mildly toxic | Beautiful white flowers. Tells you when it’s thirsty. Compact. Just keep from pets. |
My recommendation for most UK bedrooms: Snake Plant + one other plant for visual interest. Snake plants are genuinely the best bedroom plant—they tolerate low light, improve air quality significantly, produce oxygen at night, require minimal maintenance, and are safe around pets. Add a second plant (Spider Plant if you want something engaging, Pothos if you want visual impact, ZZ Plant if you want low maintenance) based on your light conditions and attention level.
While I have provided you with many ideas and strategies for creating a biophilic bedroom, there are some things you should avoid doing when designing your bedroom. Here are a few common mistakes that people make when designing their bedrooms.
Mistake #1: Expecting that plants will solve all of your sleep problems. While plants can certainly be beneficial for indoor air quality and aesthetic appeal, they are just one element in a broader system that supports your sleep.
Biophilic design is much more than just adding plants to your home; it includes elements such as natural materials, natural light, and comfortable temperatures to create a sleep-friendly environment. Consider the entire ecosystem of your bedroom — including your bedding, lighting, temperature control, and overall layout — when creating a biophilic bedroom.
Mistake #2: Using overhead lighting in the evenings. Overhead lighting in the evening can trick your body into thinking it is still daytime, which can suppress melatonin production. Instead, use warm, soft lighting two to three hours before bedtime. Dim red lights or candles are often used in bedrooms for this purpose because they are easy on the eyes and do not interfere with melatonin production.
Mistake #3: Ignoring your circadian rhythm. In addition to creating a restful and relaxing bedroom, it is also important to get your circadian rhythm — or internal clock — in sync with the rhythms of the outside world. Circadian rhythm refers to the way your body responds to the cycles of light and dark throughout the day. When your circadian rhythm is out of balance, it can be difficult to fall asleep or stay asleep.
To keep your circadian rhythm in cheque, try to go to bed and wake up at consistent times each day. Exposure to natural light in the morning helps to regulate your circadian rhythm, so try to spend time outdoors in the morning if possible. Additionally, avoiding screens and electronic devices in the hour leading up to bedtime can help prevent artificial stimulation of your brain.
Mistake #4: Buying high-maintenance plants that you will not care for. While plants are an excellent addition to a biophilic bedroom, they can become a source of stress if you are unable to properly care for them. Choose low-maintenance plants such as snake plants, spider plants, or peace lilies that are easier to care for and provide benefits such as improved air quality and reduced noise pollution.
Mistake #5: Treating your bedroom as a second living room. Many people treat their bedrooms as additional spaces for relaxation, entertainment, or productivity. However, when you use your bedroom for multiple purposes, it can be challenging for your brain to differentiate between waking and sleeping states. Try to limit the functions of your bedroom to sleep and intimacy only.
Mistake #6: Not considering temperature and humidity in your bedroom design. Even if you choose high-quality materials and plants for your bedroom, poor temperature and humidity conditions can negate the benefits of your biophilic design. Make sure to include climate-control features such as fans or heating/cooling units in your bedroom to maintain optimal temperature and humidity levels.
Research Supporting Biophilic Bedrooms
There is a significant amount of research supporting the idea that biophilic design improves sleep quality. For example, studies have shown that natural materials such as wood and cotton promote better sleep quality compared to synthetic materials. Other studies have demonstrated the positive effects of plants on indoor air quality, and how the presence of plants can reduce stress and anxiety.
Additionally, researchers have found that bedrooms designed using principles of biophilic design result in improved sleep quality, increased feelings of relaxation and rejuvenation, and improved overall well-being.
Incorporating Biophilic Principles in Your Home
Biophilic design is not limited to bedrooms. Biophilic design can be incorporated into every room of your home to enhance both physical and emotional well-being.
Here are some general guidelines for incorporating biophilic principles in different areas of your home:
Kitchen: Incorporate natural light and materials into your kitchen design. Use natural woods and stone countertops to create a warm and inviting atmosphere.
Living Room: Incorporate plants, natural textiles, and natural light into your living room design. Use throw blankets and rugs made from natural materials to add warmth and texture to the space.
Office/Bathroom: Incorporate natural light and materials into your office/bathroom design. Use natural woods and stone countertops to create a calming and productive environment.
Outdoor Space: Incorporate plants, natural textiles, and natural light into your outdoor space design. Use outdoor furniture made from natural materials such as wood and wicker to create a warm and inviting atmosphere.
Benefits of Biophilic Design
Biophilic design offers numerous benefits for both physical and mental well-being. Some of the key benefits of biophilic design include:
Reduced Stress Levels: Being exposed to natural environments has been shown to decrease stress levels and improve overall well-being.
Improved Air Quality: Plants absorb carbon dioxide and release oxygen, improving air quality and reducing the risk of illness.
Increased Productivity: Incorporating natural materials and light into your workspace can improve focus and productivity.
Better Sleep Quality: Biophilic design promotes a healthy sleep environment, including natural light, materials and temperature.
Enhanced Creativity: Exposure to natural environments has been shown to increase creativity and inspire new ideas.
Overall, biophilic design is a holistic approach to interior design that combines principles of biology and ecology to create spaces that support both physical and mental well-being. By incorporating biophilic design elements into your home, you can enjoy a range of benefits that can positively impact your life.
Creating a Biophilic Bedroom: A Step-by-Step Guide
Creating a biophilic bedroom can seem daunting, especially if you are unsure of how to incorporate natural elements into your existing bedroom design. However, with a few simple steps, you can easily transform your bedroom into a biophilic sanctuary that supports your physical and emotional well-being.
Step 1: Add Light and Air (Phase 1, Month 1-2)
Cleaning your windows to let in more natural light
Replacing harsh white bulbs with warm-toned bulbs (2700K) in bedside lamps
Adding a low-maintenance plant to your bedroom (such as Snake Plant or Spider Plant)
Ensuring that your bedroom receives morning sun if possible
Budget Breakdown:
* Cleaning windows: Free
* Replacing white bulbs with warm-toned bulbs: £20-£100
* Adding a low-maintenance plant: £10-£50
* Allowing natural sunlight to enter the room: Free
Total Budget: £20-£150
Step 2: Focus on Materials (Phase 2, Month 2-4)
Replacing your pillow case with organic cotton or linen
Adding a natural fibre rug or wall hanging
Upgrading your window treatments to include sheer curtains for daylight and blackout curtains for nighttime
Budget Breakdown:
* Organic cotton or linen pillowcase: £20-£50
* Natural fibre rug or wall hanging: £50-£100
* Upgraded window treatments: £50-£100
Total Budget: £120-£250
Step 3: Upgrade Your Bedroom (Phase 3, Month 4-8)
Replacing your bedding with organic/natural fibres
Adding 1-2 more plants to create visual interest
Replacing existing furniture with natural wood furniture if possible
Painting one wall in a calming, nature-inspired colour if desired
Budget Breakdown:
* Bedding replacement: £100-£300
* Additional plants: £10-£50
* Replacement furniture: £200-£800
* Paint for accent wall: £20-£50
Total Budget: £430-£1,100
Step 4: Optimize Your Bedroom (Phase 4, Ongoing)
Considering upgrading your mattress to a natural fibre option when your current mattress reaches the end of its lifespan
Testing circadian lighting systems (smart bulbs that adjust to the time of day)
Adding natural wood or stone accents to your bedroom
Budget Breakdown:
* Mattress replacement: £300-£1,000
* Circadian lighting system: £50-£200
* Natural wood or stone accents: £100-£500
Total Budget: £450-£1,700
While the costs listed above may seem steep, remember that investing in a biophilic bedroom is an investment in your long-term health and well-being.
Dr. Priya is an Environmental Psychologist who received her PhD from the University of Washington after conducting eight years of research that investigated how biophilic designs affect the human body at the biological (neurological) level. Her research has been published in peer-reviewed journals that discuss how biophilic designs reduce cortisol levels, improve sleep quality, and increase cognitive functioning in biophilic environments. In addition, she is currently consulting with architects and designers to assist them in using evidence-based practices when they implement biophilic design principles.
Dr. Priya bridges the gap between academic researchers and practicing architects/designers. As an academic researcher, she possesses a high degree of knowledge regarding the science behind biophilic design. However, as a writer, she is able to translate the complex neurobiological data into clear and concise language that explains why biophilic design is effective.
Dr. Priya believes that biophilic design should be established as a foundational element to all “healthy” buildings and is working to move past the trend of “wellness” and toward creating a fundamental understanding of the importance of biophilic design.
Dr. Priya writes the “research heavy” articles that provide a detailed look into the actual results of research studies that examine the effectiveness of biophilic design. These articles focus on what research studies indicate; what claims made by others are unsubstantiated; what types of interventions have the most substantial evidence supporting their use; and what is still unknown regarding the impact of biophilic design. She is diligent in ensuring that each article is referenced appropriately and methodologically correct; however, she also provides clarity for those without scientific backgrounds.
