How to optimise your sleep environment for better sleep


Do you struggle to get enough restful sleep? If so, you’re not alone. Millions of us struggle to achieve the right quantity and quality of sleep due to unhealthy sleep environments. Fortunately, simple adjustments to elements such as lighting, temperature or noise levels can easily be made in your bedroom to promote an atmosphere conducive to better sleep. Not only will you benefit from more fulfilling rest, but you’ll also have increased energy and alertness throughout the day. If you’re determined to achieve a more peaceful night’s sleep, read on to learn how to optimise your sleeping environment and wake up refreshed.

Set a comfortable temperature in your bedroom

Setting a comfortable temperature in your bedroom can make a massive difference in the quality of your sleep. Finding the perfect temperature is subjective and can vary from person to person, but typically a range between 60°F-67°F (15.5°C-20°C) is considered ideal for optimal sleep. Too hot or too cold can disrupt the body’s natural temperature regulation and cause a restless night. If you’re someone who tends to get chilly, invest in a warm comforter or extra blanket. Conversely, if you’re prone to getting too warm at night, consider using a fan or air conditioning to cool things down. By finding your optimal sleeping temperature, you’ll enjoy a great night’s sleep and wake up refreshed and energised!

Reduce noise and light pollution

Noise and light pollution can significantly impact our environment and overall well-being. Excessive noise can interrupt sleep patterns, increase stress levels, and negatively affect communication. Meanwhile, artificial light sources, such as streetlights and advertisement displays, can interfere with the natural sleep/wake cycle and disrupt the behaviour of local wildlife. Reducing both noise and light pollution can improve our quality of life and help preserve our ecosystems’ natural balance. Simple solutions, such as installing double-glazed windows and using dark sky-friendly outdoor lighting, can significantly reduce both types of pollution. By reducing noise and light pollution, we can increase our enjoyment of the environment around us while protecting it for future generations.

Invest in quality pillows and mattress

Investing in quality pillows and mattresses is one of the most important aspects of creating a sleep-conducive environment. A bamboo pillow is an excellent choice for those looking to enhance their sleep experience. Made from natural materials such as bamboo fibres and cotton, they offer many benefits over traditional pillows. Bamboo pillows are breathable, soft, hypoallergenic, and can last for years without losing their shape or support.

Similarly, a good-quality mattress is essential for a good night’s sleep. A too-soft or firm mattress can cause discomfort and pain, leading to a restless night’s sleep. A quality mattress provides the proper support and comfort for your body, ensuring you wake up feeling refreshed and rested.

Get blackout curtains for better darkness

If you’re looking for a quick and easy way to improve the quality of your sleep, blackout curtains are the way to go. Not only do they provide excellent light-blocking capabilities, but they also offer an added layer of privacy. No more worrying about streetlights or car headlights disturbing your precious zzz’s. And if you’re sensitive to light, blackout curtains can make a world of difference – helping you fall asleep faster and stay asleep longer. So whether you’re a night owl or an early bird, investing in blackout curtains can be a game-changer for your sleep routine.

Use essential oils to create a calming atmosphere

Creating a soothing atmosphere in your home has never been easier with essential oils. These natural aromatic oils can be diffused throughout your home to create a calming scent that will help you unwind after a long day. From lavender to chamomile, there are plenty of essential oils to choose from that have been shown to have relaxing properties. To use them effectively, consider investing in a diffuser that will help to spread the oils evenly throughout the room. Not only can these oils help you relax, but they can also have a positive impact on your mood and emotions. So why not incorporate essential oils into your nightly routine and start experiencing the benefits for yourself?

Keep electronics out of the bedroom

Did you know that using electronic devices before bed can have a negative impact on your sleep quality? It’s true, and that’s why keeping electronics out of the bedroom is recommended. The blue light emitted from screens can interfere with the body’s production of melatonin, the hormone responsible for regulating sleep. Additionally, the constant notifications and alerts from electronic devices can be disruptive and prevent you from getting a good night’s rest. Consider creating a technology-free zone in your bedroom to ensure a peaceful and restful sleep environment. You might be surprised at the benefits that come with unplugging before bedtime.

Establish a regular sleep schedule

Establishing a regular sleep schedule is crucial for overall health and well-being. By sticking to a consistent sleep routine, your body can better regulate its internal clock, improving the quality and quantity of sleep. Not only does this benefit physical health, but it also positively impacts mental health, productivity, and mood. It’s essential to choose a bedtime and wake-up time that works for your schedule and to try to maintain this routine even on weekends or days off. To support a healthy sleep schedule, it’s also recommended to create a relaxing bedtime routine that encourages winding down and disconnecting from devices. Optimising a regular sleep schedule can significantly improve your overall quality of life.


Sleep is invaluable. It affects your physical and mental health and can improve your overall quality of life. Taking steps to ensure sound sleep should be one of your highest priorities. Set the temperature at a comfortable level, reduce noise and light pollution, find a comfortable mattress and pillow, use essential oils to create a calming atmosphere, keep electronics out of the bedroom, and establish a regular sleep schedule for better sleep hygiene. Optimising your sleep environment can increase the chances of an excellent night’s rest. Give yourself the gift of healthy sleep by creating an environment that promotes relaxation, peace, and revitalisation. Everyone deserves to reap the rewards from achieving quality rest each night, so ensure your sleeping space is conducive to optimal rest.