Syeda Yasmeen
Health & Wellness Writer Syeda Yasmeen creates clear and
reader-focused content covering health,
nutrition, wellness, women’s health,
men’s health and babies’ health.
Read Full Bio of Author →
Sameena Begum
Health, Technology & Digital Content Reviewer Sameena Begum reviews selected content
for clarity, factual presentation,
consistency and reader usefulness.
Read Full Bio of Reviewer →
Dr. Khizrana Begum
General Physician and Dermatologist Dr. Khizrana Begum is a qualified medical
professional with MBBS and MD qualifications
and 5+ years of experience. She reviews health
and wellness content for medical accuracy,
clarity and responsible presentation.
Read Full Bio of Medical Reviewer →
Your sleep environment can disturb how comfortable and relaxed you feel at bedtime. An over-heated, overly light, noisy, untidy or uncomfortable bedroom can make it problematic to fall asleep and/or stay asleep.
The good news is that making a better sleep environment does not have to be costly products. Changing some features of the bedroom setup. Such as temperature, lighting, noise, bedding, and air quality, can make it a comfier place to sleep.
If you are looking to improve your sleep hygiene or just add some ease to your bedroom. The idea is to have a space that allows even and contented sleep.
❝
This article is part of
Sleep Health Hub
Why Your Sleep Environment Matters
Your body and mind prepare for sleep in your bedroom. You may be able to relax in a comfortable environment and have a consistent bedtime routine.
There are a number of things that may impact your sleeping environment such as:
- Room temperature
- Light exposure
- Noise
- Mattress comfort
- Pillow support
- Bedding
- Air quality
- Electronic distractions
- Bedroom cleanliness
A good sleep environment isn’t necessarily the same for all. Environmental factors, such as personal comfort, health requirements, climate and sleeping habits, can all play a part.
The goal is to make the bedroom cool, quiet, comfortable, dark and relaxing.
Ideal Bedroom Temperature
One of the most crucial components of a comfortable sleeping environment is temperature. Hot or cold temperatures in the bedroom can make it hard to get a good night’s rest.
The cool bedroom offers comfort for sleeping for many adults. The suggested temperature range is between 60–67°F (16–19°C), but different tastes and situations may require different temperatures.
To enhance temperature comfort, you can:
- Adjusting the setting of your air conditioner or fan.
- Using breathable bedding.
- To wear light-weight clothes in hot weather.
- Thickening the layers when it’s chilly.
- Maintaining shade in hot weather.
- Allowing for some air to circulate with a fan.
Rather than concentrating on a particular number, you should consider your body’s sensation through the night. If you have a tendency to getting hot or cold at night, try to change the temperature and bedding in the bedroom.
Managing Light
In fact, light is significant to your body’s sleep-wake cycle. For some, the bright light in the evening can make it difficult to get ready to sleep.
At night, make your bedroom as dark as possible by:
- Wearing black-out eye shades.
- Switching off extataneous lights.
- Coloring electronic indicators to make them more attractive.
- Avoiding the use of phones and tablets in bed.
- If a night-light is necessary, using one with a dim light.
The morning light can be helpful as well. Opening curtains or blinds after you wake up can allow you to get some natural light, and help establish a day-night cycle.
When exiting the bed at night, avoid bright room lights, but instead use a soft light that is on the bottom of the room.
Reducing Noise
Loud or sudden noises have the potential to disrupt sleep. Hearing traffic, watching TV, talking with others, using household appliances, pets or outside noise can make it more difficult to sleep through.
To minimize noise in the bedroom:
- Closing windows when outside noise is high.
- Use of ear plugs as deemed comfortable and appropriate.
- Avoiding having TV in bedroom.
- Closing doors to diminish household noises.
- Background noise or a fan to cover up intermittent noise.
- Talking to family members about quiet times.
If you live in a noisy environment, it may not be possible to eliminate all noise. The aim is to minimise abrupt and unexpected sounds as far as possible.
Choosing a Comfortable Mattress
When sleeping, a mattress is used for its support, therefore comfort is of great importance. There is no such thing as one mattress size being ideal for everyone.
When looking for a mattress, keep these things in mind:
- The position you like to sleep in.
- Your body size and shape.
- If you want a softer or firmer surface.
- The ability to support the body in the mattress.
- If you sleep alone or with a partner.
- Condition and age of the mattress.
Old, damaged mattresses and mattresses that are always lumpy might compromise sleep quality.
When buying an mattress test one before purchasing if possible and read the return or trial policy of the producer.
Keep in mind that the higher the price, the better the mattress that you are getting is not necessarily going to be sleeping better. Personal comfort and support are more important.
Choosing the Right Pillow
When you lie down to sleep your pillow should support your head and neck in a comfortable position.
The type of pillow you like is based on your sleeping position.
| Sleeping Position | Pillow Consideration |
| Side sleeping | A pillow with enough height to support the head and neck |
| Back sleeping | A pillow that supports the natural position of the neck |
| Stomach sleeping | A relatively low pillow may feel more comfortable |
| Combination sleeping | A flexible pillow may work better |
There are also variations in pillow material. There are different materials with varying levels of support, such as memory foam, latex, down alternatives, and more.
Change pillow when it becomes flat, damaged, uncomfortable or hard to keep clean.
Bedding and Sleep Comfort
Bedding can impact temperature and comfort all night long.
Select sheets and blankets according to your taste and climatic conditions.
In warmer weather, breathable and lightweight bedding might be more comfortable. If the room is colder, layers can be used to regulate the temperature without causing the bedroom to become too hot.
Regularly wash sheets and pillowcases as per the label directions. A clean bedding can also help to freshen up the bedroom and make it more welcoming.
Don’t pile too many blankets on top of you while you sleep as you will become too warm.
Bedroom Air Quality
It is possible that good indoor air quality can help make bedroom more comfortable.
Simple steps include:
- Maintain a fairly clean environment.
- Reduce dust buildup.
- Wash bedding regularly.
- When appropriate, maintain adequate ventilation in the bedroom.
- Avoid smoking indoors.
- Maintain air-conditioning or ventilation equipment as recommended.
- Tackle visible mould or long-term wetness.
When using an air purifier, select one that’s suitable for the size of the space and clean the filter as per the manufacturer’s guidelines.
Allergics and respiratory sensitive people may have other air quality concerns that should be taken into consideration and should follow recommendations from their health care professional.
Removing Sleep Distractions
Ideally, your bedroom ought to be related to sleep and not constant activity.
Common distractions include:
- Smartphones
- Television
- Gaming devices
- Bright computer screens
- Work materials
- Loud notifications
- Clutter
- Often checking time
- Avoid using unneeded electronics in your bed.
If you use your phone as an alarm, try to have it further away because you will be less tempted to watch your messages or check social media when you’re meant to be sleeping.
Another trick for helping your brain see the bedroom as the place to relax is to establish an easy bedtime routine.
Creating a Relaxing Bedroom
If you have a hard time sleeping, you should make the bedroom your last resort.
You don’t have to make your bedroom look like a luxury hotel to be relaxing. It just has to be comfortable and at peace to you.
To make it a more peaceful area, you can:
- Maintaining a relatively clean environment.
- Choosing comfortable bedding.
- The use of soft/warm lighting prior to bedtime.
- Reducing unnecessary noise.
- Keeping the temperature in the proper range.
- Getting rid of work items from the immediate vicinity of your sleeping quarters.
- Understanding and controlling electronics.
- Establishing a regular evening pattern.
Consider adding some simple accents like soothing colors, minimal decorations, or comfortables items to the room.
Simple Sleep Environment Checklist
| Sleep Environment Factor | What to Check |
| Temperature | Is the room comfortably cool? |
| Light | Is the bedroom dark enough? |
| Noise | Are disruptive sounds minimized? |
| Mattress | Does it feel comfortable and supportive? |
| Pillow | Does it provide comfortable support? |
| Bedding | Is it appropriate for the temperature? |
| Air quality | Is the room clean and adequately ventilated? |
| Electronics | Are distractions limited? |
| Organization | Is the room relaxing rather than cluttered? |
A healthy sleep environment can make it easier to relax and maintain quality sleep. The CDC recommends keeping the bedroom quiet, dark, cool, and comfortable, while reducing distractions such as phones, television, and other electronic devices.
Final Takeaway
A healthy sleep environment is a comfortable bedtime space and helps to establish regular sleep patterns. Get the basics right: comfortable temperature, minimal light and noise, appropriate bedding, supportive mattress and pillow, air quality and decreased distractions.
There is no need to make all the changes at once. First make one or two changes to the area that is causing the most discomfort in your bedroom, then review how you feel as time goes on.
Dr. Khizrana Begum is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. She works as a General Physician and Dermatologist, with knowledge spanning general medicine, dermatology, preventive healthcare and skin health.
As a medical reviewer, Dr. Khizrana Begum reviews health and wellness content for medical accuracy, clarity and authenticity.
Sameena Begum reviews content for clarity, accuracy and reader usefulness. Her review process helps ensure that published information is clearly presented, relevant and easy for readers to understand.
Syeda Yasmeen is a Health & Wellness Writer at InHumanBeing.com. She creates clear and reader-focused content across health, nutrition, wellness, women’s health, men’s health and babies’ health.
