ENVIRONMENTAL FACTORS

Healthy from the Start Resources for Shiftworkers

Your environment plays a big part in how well you sleep.
Key factors include light exposure, room temperature, and noise levels in your sleep environment.

Light is the most important environmental cue impacting our circadian rhythms and consequently your sleep. The timing, intensity, and colour temperature of light can signal your brain to either stay awake or prepare for sleep (61). For shiftworkers, exposure to artificial light, especially at night, can disrupt these natural cues.

Here is what to consider (62):

  • Intensity: the brighter the light, the more stimulating it is to your brain. For example, direct sunlight is much more impactful than a dim lamp.

  • Colour Temperature: Cooler, blue-tinged light (e.g., bright overhead LED light) is more stimulating compared to warmer, orange-toned light (e.g., firelight).

Managing your exposure to different types of light, especially before bedtime, can help align your circadian rhythms more effectively with your sleep schedule. You can read about strategies to manage your light exposure here.

Creating an ideal sleep environment also plays a significant role:

  • Light – aim for a dark environment. Minimising light, especially during daytime sleep, helps to signal your brain that it's time to rest (61,62).

  • Temperature – aim for a cool environment. A drop in body temperature helps to initiate sleep, so a cooler room can support this natural process (63).

  • Noise – aim for a quiet environment. Noise increases the activity in your brain, so noisy sleep environments may wake you from sleep or make it difficult to fall asleep. Some people find ‘white noise’ to be beneficial for their sleep – as long as it’s soft, neutral noise that isn’t disruptive, you can use white noise safely (64,65).

You can read more about strategies to create an ideal sleep environment here.