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Why your bedroom environment matters for quality sleep

Imagine this. You’re trying your best to fall asleep after a busy day, but you just can’t settle. It could be the noise of the neighbour’s dog or the light pouring in through the cracks in your blind. 

Your bedroom environment can make a huge difference in your quality of rest. Even if you’re exhausted and ready to doze, external factors like noise, light and temperature can lead to a disrupted sleep.

If that scenario sounds all too familiar, here are a few ideas to help you create a peaceful and calming bedroom environment, ensuring that you get a better night’s sleep. 

Elements of a relaxing bedroom

There’s no one bedroom that looks the same. After all, a relaxing space will vary from person to person, with different likes and dislikes in mind. However, as a general guide there are a few elements that you should keep in mind. These include: 

  • Bedding
  • Temperature
  • Noise levels
  • Light levels

Here are some ways you can optimise these elements and create a relaxing bedroom to suit your sleep needs.

Your bedding

The most important part of your bedroom environment is, of course, the bed. From quilts to sheet sets and pillows, all aspects of your bed should work for you. 

  • Mattress: Start by looking at your mattress – especially if it’s showing signs of ageing and wear and tear. The right mattress for you will be able to help  provide comfort and support for your body in your preferred sleeping position. 
  • Pillows: You’ll want to make sure your pillow is right for you, while also providing you  more comfort all night long. 
  • Sheets: Your sheets should be breathable and feel good. If you’re a hot sleeper, fabrics like cotton, bamboo or linen are ideal. If you’re a cold sleeper, a heavier fabric, like flannelette, may be better for you.
  • Quilts: Keep in mind if you run hot or cold while you sleep when looking for the right quilt. Some people may want to look at investing in two different quilts – a thicker one for cooler months and a lighter one during warmer months. 

The best temperature for sleeping

With the bedding taken care of, it’s time to turn your attention to external factors – like the temperature. Again, this will vary depending on your sleep preference with some people preferring a toasty room, while others may love a slight cool breeze. 

How do you create the ideal sleeping temperature? 

  • Invest in a fluffy quilt with wool fill to help you feel warmer  when sleeping. Otherwise, a heater is a good choice for warmth. You may want to set your heater or air conditioner to be the ideal temperature. 
  • During the warmer months, you may find that a cotton quilt is best, and sleeping with a window open allows for a cool breeze (just be mindful of any noise from outside). 
  • Use breathable bedding. For some people this may mean having more layers that you can move throughout the night, such as a flat sheet or blanket underneath the quilt. Look for breathable fabrics that can help your remain more comfortable during the night 

Keep noise to a minimum

It shouldn’t come as a surprise that noise can disrupt our sleep. Sometimes the noise can come from inside your room, like a ding from your phone on the bedside table or the sound of a partner snoring next to you. Then there’s other noises that can’t be avoided, particularly outdoor ones like loud cars or barking dogs.  

So, what can you do to keep the noise to a minimum in your bedroom?

  • Put your phone on ‘Do Not Disturb’. That avoids any noisy notifications throughout the night. 
  • Add some calming background noise. White noise is typically the sound of choice for a calming night sleep. However, there are a range of options from rain forests to soft music.
  • Earplugs. Some people love using earplugs or even headphones to help block out external noise, providing silence all night long.
  • Add blackout curtains. While they are known for blocking out light, they may also help with outdoor sound reduction.

Create a dark space

Another key element of a calming bedroom is reducing the amount of light in your space. Turning your bedroom into a dark space for sleep is crucial as light plays a major part in regulating your circadian rhythm – it’s why your body knows to get up and go when the sun rises, and starts to calm down when it sets and gets dark.

You can create the dark space you need for a better night’s sleep in all areas of your bedroom with a few simple changes:

  • Windows. If you pull your blinds shut and find light still creeping in, then you may want to look at upgrading your window coverings. Blackout curtains are a great investment for your windows as they are made of multiple layers so they can block light out completely.
  • Door: People often forget that the gap between the door and floor can also let light in, a draught stopper can easily prevent this.
  • Keep devices out of your space. Try and avoid being on your phone at least 30 minutes before bedtime. If you do need to have your phone or other electronic devices, try and put them face down or on ‘Do Not Disturb’ so that you don’t get woken up with a bright light in the middle of the night. 

By optimising your body and bedroom temperature, noise and light levels, and your bedding, you can transform your bedroom into a calming and cosy space to sleep that’s right for you.

Once your bedroom is transformed, you’ll easily be able to get the sleep you need and deserve, and you’ll never look back.

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