The environment that you sleep in can play a big role in the amount of quality sleep you’re able to get. When setting up your sleep environment, make sure you aim for somewhere that is dark, cool, and quiet.

The environment that you sleep in can have a big impact on how much quality sleep you get. Light, noise, and temperature are three important factors for setting up the ideal sleep environment. Below are some strategies you can implement to improve these elements, and you can read more about how these interact with your sleep here.

Light – aim to block out as much light as possible:

Overhead lights and lamps – switch off all light sources. If you need light to read, keep this as dim and warm as possible.
Windows – use heavy window furnishings to block out as much light as possible, particularly for daytime sleep. Block-out curtains or blinds can prevent up to 100% of external light from entering your sleep environment and can also limit the warmth from sunlight, helping to keep the room cool.
Door frames – don’t forget about the light that can sneak in around doors. You can use door stoppers or strip shields to block out this light.
Lights on devices – electronic devices in your sleep environment may have small LED lights on them (e.g., air conditioning units, charging stations). You can use tape, stickers, or blu-tac to cover these.

Noise – aim to block out as much noise as possible:

Friends & family – consider sharing your sleep schedule with friends, family, housemates, or even neighbours, so they can get on board with keeping noise levels low.
Devices – silence all devices, or better yet, turn them off altogether, as the vibrations from devices can be enough to disrupt sleep. If you need to keep a device on for an alarm, consider putting it as far away from your bed as possible and activate modes that selectively block certain features (i.e., Do Not Disturb).
Environmental noise – sometimes the noise outside of your sleep environment is outside of your control. Consider using ear plugs to block out as much of this noise as possible. Ear plugs come in a range of shapes, sizes, and materials, so experiment to find some that are comfortable for you.
White noise – some people find white noise helpful for falling and staying asleep, and it can also help to block out environmental noise. Pick something that is soft and repetitive, and without sudden changes in frequency or tone – for example, the whir of a fan.

Temperature – aim for a cool sleep environment:

Set the right temperature – aim for 16-20°C in your sleep environment. You may need to use artificial heating or cooling to achieve this temperature and keep it consistent while you sleep.
Air circulation – ensure adequate air flow throughout your sleep environment. Depending on environmental temperature and noise levels, you may be able to leave a window cracked. Otherwise, consider using a fan to keep air moving.
Bedding & clothing – ensure that your bedding and what you wear to sleep in are helping to keep you at the right temperature. Certain materials are moisture-wicking and will draw heat away from you (e.g., cotton, linen, or bamboo), while others are insulating and will keep you warm (e.g., flannel or wool).

In addition to the environment you sleep in, those that share your sleep environment can play an important role in your sleep quality. If you have a regular bed partner, discuss your sleep schedule and preferences with them, and make sure that you’re on the same page about meeting your needs to get quality sleep. It’s usually a good idea to keep pets out of your sleep environment as well, as they can be disruptive – even small amounts of noise or movement from them may disturb your sleep without you being aware of it.

THE IDEAL SLEEP ENVIRONMENT