Nightstands in lifestyle photography are open spaces for a simple flower arrangement or a glass of water. But in reality, they often turn into open junk drawers, resembling something that looks more like the Little Mermaid’s trove of gadgets and gizmos. These accumulations can range from necessities like medications or earplugs to whatever pocket clutter you dump out as you change into PJs.

While many of us have accepted this bedside clutter as proof of normal life, the clutter in, on or near bedroom furniture can have a negative effect on our quality of sleep.

We chatted with a couple of experts to discuss what should and shouldn’t be within arm’s reach from your bed and how disorderly surfaces can subconsciously influence the ability to catch proper Zzz’s.

Can Nightstand Clutter Affect Your Sleep?

Though studies rarely cover the specific impact of a messy nightstand on bedroom hygiene (excluding this UCLA deep-dive into household clutter), many sleep and organizational experts will argue that it can certainly play a significant and, oftentimes, negative role.

“Clutter tells our brains ‘you still have stuff to do,’ which leads right into tossing and turning and thinking about your to-do list all night,” says Jenny Albertini, a certified professional organizer and award-winning author of Decluttered: Mindful Organizing for Health, Home, and Beyond. (She has even covered the subject on TikTok.) “This raises cortisol levels (your stress hormone), which can make it hard to fall asleep.”

“If the last space you see and are interacting with at night is cluttered, then you are setting yourself up for a worse night’s sleep than if you had a simpler situation on the nightstand next to you,” she adds.

Troy Gabrielson, a Pasadena-based therapist who specializes in insomnia, echoes these sentiments. “Your bedroom should be conducive to sleepiness and sleep. Stress and anxiety may contribute to sleep problems, so if clutter on your nightstand stresses you out, that could indirectly contribute to insomnia.”

“Consider if the items on your nightstand serve the importance of sleep,” he recommends, noting that some people will often place things like a laptop or tablet nearby. “If your nightstand and bed are associated with work, that could impact your sleep.”

What Should Stay on Your Nightstand, and What Should Not

So, what exactly should find a home on, or in, the small storage space next to your bed? This will depend entirely on the person and what tends to distract them most; however, there are a handful of general items that should be avoided.

Phones, unsurprisingly, are a hard no. “It’s probably best to keep them out of reach,” advises Gabrielson. “Except for specific needs like tracking a work schedule or caring for a baby, we don't need to know the time overnight. And for people who are struggling with insomnia, seeing the time when they're awake adds to stress about sleep and perpetuates worries that they won't be able to sleep.”

Additionally, there is plenty of research that suggests blue light exposure can disrupt circadian rhythms and, ultimately, regimented sleep routines. Keep this in mind for any electronic device, including alarm clocks, which can stimulate the brain. Night worriers will also benefit from a notepad and a pen to jot down racing thoughts instead of turning on a phone and typing into an app.

Rather than make a what-not-to-have list, Albertini tends to focus on what you should keep, arguing that nightstands should be limited to anything you “use or love to see on a daily basis,” but with an editing eye.

“Like to read in bed? Keep just one book on your nightstand and not your whole to-read pile. Take your vitamins at night? Try using a weekly pill organizer instead of eight bottles of supplements,” she says. “Edit down to just the sleep and bed essentials and let the extras live elsewhere in your home.”

How To Reorganize and Maintain a Clean Nightstand

Should you find yourself trapped among a sea of stuff and aren’t sure what to part with first, it will be helpful to remove and categorize all of your belongings.

“I always like to sort by category first (books, medicines, etc.), so you can see how much you’ve accumulated by type,” suggests Albertini. “That makes it easier to separate out your favorites, what sparks joy, what you are currently using and also what’s no longer as important.”

“Do this for each category, then place only the important items in/on your nightstand in a way that ‘stays within the boundaries’ of the nightstand. This means no more toppling stacks of anything and no more overstuffed drawers,” she adds. “Use the size of the nightstand to set the limit for how much you keep there. If it’s too stuffed to find or put things away easily, you won’t enjoy using it.”

Gabrielson takes this approach one step further and stresses that anything on or in a nightstand should only relate to sleep and sleep only.

“Think of your bed as a place that is mostly meant for sleep and sexual intimacy,” he reminds. “If you're struggling with sleep, it may help for your nightstand to reflect the purpose of your bed.”

This means a book, a favorite mug, a diffuser or even a white noise machine are A-OK, while “dishes, snacks, mail, keys or other excess clutter can go.”

“Ask yourself: ‘Do I need this here? Why?’ If you don't have a compelling answer, scoop those things up and put them elsewhere,” he says.

If you’re the type to put effort into a day of organizing, only to have your environment return to chaos within the same week, it’s time to develop habits.

“When are you taking a few moments to put things away?” asks Albertini. “Try for at least 10 minutes a week. If you have one set place for categories in your home, this is easy to do. All of the toiletries go back to one spot, books in another area, etc.”

And be mindful of your shopping habits, she adds. “If you are constantly buying more things than what fit in your home in an organized way, you will constantly be tidying up and looking for things [that have gone missing].”

How To Optimize Bedroom Furniture for Quality Sleep

Unfortunately, there is very little research on the relationship between bedroom furniture and its influence on sleep. Gabrielson, however, points to this study in Japan on the use of wood in bedrooms, which was found to make participants more comfortable and less likely to report insomnia.

“There is also evidence that placing your bed away from a window can help prevent you from feeling a draft, which could disrupt sleep,” he says.

That said, his top tips for creating a more sleep-conducive environment include:

• Keep the bedroom at a pleasant temperature. Strive for 60-67 degrees Fahrenheit to start.  

• Limit noise. A quiet room is a room primed for uninterrupted sleep.  

• Eliminate light. Aside from blue light, it’s also wise to invest in blackout curtains or anything that will prevent sun or moonlight from peeking in.  

“Tending to basic needs in our bodies and environment sets the stage for good sleep,” adds Gabrielson.

It may also be worthwhile to invest in a storage bed like this bench model from Sleepy’s. These are particularly beneficial for those with small sleep spaces and who may not have the luxury of fitting a complete bedroom set or even a nightstand in their home.

Don’t Bless the Mess

It can be easy to ignore the things that accumulate on a nightstand, but it’s critical to remember that interrupted sleep can set your mind and body back on accomplishing the tasks that get you through a typical day. By taking the time to eliminate clutter and keep only what’s necessary, sleepers can focus more on getting good shuteye and less on the things that may be indirectly causing anxiety.