Bedroom Environment

The Ideal Bedroom Environment For Your Sleep

Last updated: 03.04.2024 Reading time: 4 Min.

Tired of counting sheep or negotiating with the sandman?

Your bedroom environment plays a crucial role in how long it takes you to fall asleep and your overall sleep quality. 😴

We unpack how temperature, noise levels, and lighting all aid in getting a more restful night.

Explore more about the perfect bedroom environment below. 👇

Bedroom Environment

Our top tips for the perfect bedroom environment:

  • A cool room between 15°C and 19°C
  • Keep the room quiet or make use of classical music/white noise
  • The room should be as dark as possible (or use red light for a melatonin boost)
  • A mattress and pillow that supports your sleeping position
  • Soft and clean bedding and breathable pyjamas
  • Keep the room clutter-free and devoid of any stresses

What is the best environment for sleeping?

There are several key factors which have a significant impact on your bedroom environment.

Temperature

Experts suggest that 18°C is the best temperature for sleep. 🌡️

As night falls, our core body temperature naturally drops, signalling to our bodies that it's time to rest.

However, during the summer months or in overly warm bedrooms, finding sleep can become a challenge.

This is because a cooler environment is more conducive to the body's natural sleep process.

Cooler sleep environment
A cooler room promotes better sleep.

If you're struggling to keep your bedroom at an ideal temperature, don't fret. 😅

We've compiled some top tips in our article on how to cool down a room.

Noise

A quiet bedroom environment plays a pivotal role in ensuring a restful night's sleep.

Loud noises are notorious for causing sleep disturbances or fragmentation, making it hard to stay in the land of nod.

Your partner snoring or neighbours playing music can sometimes make avoiding noise difficult at night. 🔊

Woman woken from snoring
Noise can be disruptive to sleep.

However, investing in high-quality earplugs, such as Loop earplugs, can counteract this to a degree.

But silence may not always be golden.

Research [1] has shown that listening to classical music can significantly lessen sleep problems and aid in drifting off. 🎼

White noise machines have also emerged as a game-changer for individuals seeking to mask overly quiet surroundings or drown out intrusive street noise.

Light

Embracing darkness at bedtime isn't just about setting the mood - it's about aligning with your circadian rhythm [2] to foster a natural dark-light cycle. 🌓

Bright light in the evening inhibits the release of melatonin and makes it difficult to fall asleep. Bright light in the morning, on the other hand, sends the right signals to the body. Energy is provided, and the day can start.

Björn Steinbrink

Sleep Coach

For those whose work demands unconventional hours, blackout curtains and sleep masks can be invaluable in simulating night, regardless of the actual time.

As dusk falls, our bodies respond well to warm light, reminiscent of a setting sun, cueing us that it's time to wind down. 🌅

Red light, in particular, has been found to boost melatonin [3] production, enhancing sleep quality.

On the other hand, blue light or any light source above 10 lux should be avoided, as they can disrupt sleep [4] and lead to more awakenings throughout the night.

Woman sleeping beside phone
Avoid screentime before bed.

This is why experts recommend cutting out screen time at least 30 minutes before bed. 📵

Mattress & bedding

The importance of your mattress and bedding in achieving a blissful night's sleep cannot be overstated.

They're the foundation of comfort, support, and even temperature regulation throughout the night.

If you find yourself tossing and turning or waking up with aches and pains, it might be a sign that your mattress no longer offers the support you need or isn't aligned with your preferred sleeping position. 😓

Woman sleeping on old mattress
A mattress older than 7 years may lack support.

Likewise, choosing the right pillow is crucial.

It should complement your sleeping style to prevent spinal misalignment and ward off neck pain.

But let's not forget about the sheets and duvet. 🚨

About 80% of the overall temperature in bed is determined by the duvet. If you overheat or freeze in bed, you should reconsider your choice of duvet. Depending on which duvet you use, it may not be suitable for your new mattress.

Walter Braun

Mattress Expert

These elements should cater to your thermal preferences, be hypoallergenic to fend off allergies and be easy to clean for convenience. 🧼

Investing thought and care into your sleeping setup can transform your sleep experience.

Bonus tips

Temperature, light, noise and your mattress are all important.

But don't overlook the simple steps that can make a big difference in the quest for the ultimate night's sleep.

Keeping your bedding clean can help to create a fresh and inviting space that welcomes rest.

Pillows and lavender
A clean bedroom environment is more inviting.

Choosing pyjamas that are both cool and comfortable can also significantly impact your body's ability to regulate temperature throughout the night, ensuring you stay snug without overheating. ❄️

Moreover, a clutter-free bedroom fosters a calm atmosphere conducive to unwinding and letting go of the day's stresses.

Final thoughts

A cool, dark and quiet bedroom environment is ideal for those who want to get quality sleep. ✅

But your sleep hygiene also plays a pivotal role.

The activities you engage in leading up to bedtime can either promote relaxation or keep your mind buzzing. 🐝

Implement relaxing activities in your bedtime routine, and consider your physical surroundings and the habits that lead to better-quality sleep.

Frequently asked questions

  • The best bedroom environment for children


    Creating an ideal bedroom environment for your child can help settle them into bed more easily and avoid night terrors. 

    We recommend the following:

    • Use blackout blinds to create a dark, sleep-conducive environment.
    • Remove items that may appear frightening in the dark, such as clothing hanging on doors.
    • Choose calming colours for the room to foster relaxation.
    • Employ storage solutions to declutter the space, emphasising sleep over other activities.
    • Provide a comfort item, like a comforter, to help the child feel secure and soothed.
    • Design the bedroom to be less stimulating and more calming, focusing on relaxation rather than excitement.

    By creating a calm sleep space, your child will see their bedroom as a positive place for sleep. 

  • What is a poor sleeping environment?


    A poor bedroom environment for sleep can be characterised by several factors that negatively impact restfulness and sleep quality:

    • High noise levels: Constant noise from traffic, neighbours, or within the home can disrupt sleep cycles, making it hard to fall asleep or stay asleep.
    • A warm room: A room that's too hot can interfere with the body's natural sleep cycle. 
    • Bright/blue light: Bright lights, including those from electronic devices or outdoor lighting that filters in, can inhibit the production of melatonin, the hormone responsible for regulating sleep.
    • Uncomfortable bedding: An old or unsupportive mattress, pillows that don't provide the right support, and scratchy or heavy bedding can make it difficult to find a comfortable sleeping position.
    • Clutter and disorganisation: A cluttered room can create a sense of chaos and stress, which can be distracting and make relaxation challenging.

    Such environments are not conducive to restful sleep and can lead to sleep disturbances, difficulty falling asleep, and not feeling rested upon waking.

  • References

Holly

Holly Matthews

Senior Content Writer

Holly has been a content writer at Sleep Hero UK since 2021. With an MA degree in literature and previous experience working at a leading UK bed retailer, she is committed to using her skills to guide others towards making better sleep choices.

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