Want to learn how to make your bedroom a sleep haven?
Millions of people struggle to sleep in bedrooms that don’t support their rest. It’s easy to think of your bedroom as a given, but your sleep environment actually has a huge impact. And here’s a fun fact…
Many people obsess over the quantity of sleep but ignore the quality of their sleep environment.
Problem:
Your bedroom may be unknowingly sabotaging your sleep quality. Sleep environments can cause everything from sleepless nights to serious health problems.
The good news is…
You can easily turn your bedroom into a sleep haven without major renovations or expensive tech. A few small changes to your environment can help you sleep deeper and longer.
What you’ll learn:
- The Science: Why Sleep Environment Matters
- Temperature: The Perfect Range for Slumber
- Light: Control It Like a Pro
- Sound: The Sound Sleeper’s Guide
- Air Quality: Secrets You Might Not Know
- Environment: Simple Sleep-Friendly Adjustments
The Science: Why Sleep Environment Matters
Your bedroom environment plays a huge role in your sleep quality.
Why? Your body’s internal clock uses environmental cues to know when to sleep and when to wake. When these signals are off or absent, your sleep quality suffers.
Studies have found that 69% of bedroom nights are at temperatures above the ideal range, which suggests people are literally sleeping in unfavorable conditions that are against their natural sleep cycle.
Your environment affects:
- Sleep onset time
- Sleep depth
- Nighttime awakenings
- Morning alertness
Best of all? You have total control over your sleep environment. Unlike a demanding job or difficult family members, you can change your bedroom conditions immediately.
Temperature: The Perfect Range for Slumber
Temperature is the number one environmental factor affecting sleep.
The facts: Your body temperature naturally lowers to signal that it’s time to sleep. The hotter your bedroom, the more difficult it is for your body to get and stay asleep.
Sleep efficiency decreases by 0.06% for every degree above the ideal bedroom temperature range.
That may not sound like much, but it quickly adds up. A bedroom temperature of only 5 degrees above the ideal range can make your sleep quality 0.3% worse.
The optimal bedroom temperature for most adults is around 60 to 67 degrees F (15.6 to 18.3C).
Why this range is ideal:
- 60-65°F is ideal for most people
- 65-67°F if you tend to sleep cold
- Above 70°F and it will be too hot for quality sleep
The one secret to optimal sleep temperature most people don’t know…
Your ideal temperature might not be the average. Start at 65°F and adjust by 1-2 degrees until you find your personal sweet spot.
Light: Control It Like a Pro
Light exposure is a big contributor to circadian rhythm disruption.
The facts: Your brain starts producing the hormone melatonin when it’s dark to get you ready for sleep. Light pollution from any source can keep your brain from getting this signal and delay your sleep onset.
Minimal exposure to light can make a big difference. That’s why a great sleep mask like Drowsy’s premium sleep masks for deep, restful nights can make such a big difference in creating the pitch-dark environment your body needs.
Making Your Bedroom Pitch Dark
Making your bedroom dark is about more than just switching off the lights.
Your bedroom must be free of all light sources to truly optimize the environment.
- Block street lights with blackout curtains or shades
- Cover/remove LED light sources from electronics
- Turn digital clocks away from bed or dim to zero
Tip: If you can see your hand in front of your face with the lights off, it isn’t dark enough.
Blue wavelengths from electronic devices are particularly bad. Stop using your phone, computer, or television at least 1-2 hours before sleep or use blue light blocking glasses.
Sound: The Sound Sleeper’s Guide
Noise and sound can have a big impact on sleep quality.
Even if you aren’t fully waking up, sound disturbances in the bedroom can cause micro-awakenings that cause fragmented sleep. Noise pollution leads to increased lighter stages of sleep and decreased deep sleep and REM sleep.
The mistake most people make is…
They think to get good sleep they need complete silence in their bedroom. The problem is that absolute silence can be more sensitive to sudden noises.
The Optimal Approach to Bedroom Sound
Achieving perfect sound conditions is more about consistency than absolute quiet.
The best solutions to noise are:
- Use a white noise machine for consistent sound masking
- Use a fan to generate a soft white noise and gentle airflow
- Ear plugs to block out disruptive sounds
- Ambient sounds from nature like rain or wind
The goal is consistent. Your brain can ignore consistent background noise, but it will never adapt to sudden changes in sound levels.
For traffic or other unavoidable noise, layer your approach with a combination of ear plugs, white noise, and soft furnishings for sound absorption.
Air Quality: Secrets You Might Not Know
Air quality is an often-overlooked sleep disruptor.
Many people have never considered that their bedroom air quality can have a significant impact on sleep and health.
Breathing in polluted or allergen-filled air can trigger symptoms of allergies, asthma, and even sleep apnea. Air quality can also affect your sleep comfort level by making you feel congested and stuffy.
The Ideal Bedroom Humidity
The humidity level in your bedroom should be around 30 to 50%.
Too high (above 50%): Can lead to mold growth and dust mites
Too low (below 30%): Causes dry skin, throat irritation, and breathing issues
The solution: A humidifier to add moisture in dry conditions or a dehumidifier when it’s too humid.
Bedroom Air Quality Fixes
The better the air quality, the better you will sleep.
The simple fixes:
- Ventilate your room with fresh air when possible
- Invest in a good air purifier to remove allergens and pollutants
- Keep the bedroom clean and dust-free
- Wash your bedding regularly to keep dust mites and allergens at bay
Tip: Remove pets from the bedroom if you have allergies.
Environment: Simple Sleep-Friendly Adjustments
There are plenty of simple environmental tweaks you can make to your bedroom for improved sleep.
Here are some basics that will make a big difference:
- Keep your bedroom clutter-free for a calm and relaxing space
- Invest in a comfortable mattress and pillows that support a good sleep posture
- Use calming, neutral colors in bedroom décor
These basic adjustments can help you transform your bedroom into a restful sanctuary.
Your Sleep Environment Checklist
Want to set up the ultimate sleep-friendly bedroom? Use this checklist:
Temperature:
- Set thermostat between 60-67°F
- Use breathable bedding materials
- Adjust to your comfort level
Light:
- Install blackout curtains or shades
- Cover or remove electronic displays
- Sleep mask for complete darkness if needed
Sound:
- Identify noise sources and reduce/remove
- Add white noise if helpful
- Use ear plugs if necessary
Air Quality:
- Keep humidity between 30-50%
- Improve ventilation
- Clean regularly
- Wash bedding weekly
General Environment:
- Declutter bedroom
- Invest in good mattress/pillows
- Calming décor
Small Changes, Big Results
You may be amazed at how fast you notice an improvement in sleep after you start making changes to your bedroom environment.
Most people start to experience better sleep within the first few nights of changes. A good sleep environment helps to:
- Get to sleep faster
- Wake up less at night
- Enjoy deeper, more restful sleep
- Feel more alert in the morning
- Experience improved overall health
You don’t have to do everything at once. Choose one or two items to focus on and build from there.
Wrapping It All Together
Creating a sleep-friendly environment doesn’t have to be difficult. A few small changes can have a big impact.
The key environmental factors are temperature (60-67°F), darkness, white noise, and good air quality with proper humidity levels.
Look at your biggest problem in the bedroom first. If it’s a warm room, fix the temperature first. If it’s street lights outside, install blackout curtains.
Your bedroom is your sleep sanctuary. When you optimize these elements, you are setting yourself up for deep and restful sleep.
Sweet dreams!
