8.13 What Makes a Good Sleep Environment?

The environment in which you sleep can support or inhibit good sleep. In general, an environment conducive to sleeping is quiet, dark, cool, and comfortable.

Noise

One major barrier to getting good sleep is noise, particularly when living space is shared with other people. You may benefit from wearing earplugs to block noise or use a white noise machine, white noise audio track, or fan to provide ambient sound, which can help muffle some of the noise in a sleep environment. Another helpful strategy is to turn off or silence devices that make sounds, including phone notifications. Addressing sleep needs might also require a conversation between individuals who share your space. Communicating preferences and discussing schedules can help prevent conflict that results from having different sleep needs.

Light

Another common distraction is light. This includes sunlight, moonlight, and street lights shining through windows, as well as electronics like clocks and screens. Hanging thick or blackout curtains can help address window light and covering or turning off light from electronics can provide a darker sleep environment.

Temperature

Sometimes a room’s temperature is outside our control, but when possible, keeping the room between 60 and 65 °F can be conducive for sleeping (National Sleep Foundation, n.d.). It is recommended you experiment with the room temperature to see what’s most comfortable for you. If you are unable to adjust a room’s temperature, using a small fan, adjusting the weight of sheets or blankets, or changing the amount of clothing worn to bed might help create a better sleep environment.

Comfort also includes the surface on which a person sleeps; an old or unsupportive mattress or otherwise uncomfortable sleep surface can contribute to body pain and sleep disturbances.

Expert Perspective: Preparing for Sleep

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