6 tips you need to create the best sleep environment
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the top tips to design the best sleep environment for better sleep in your bedroom, including ideal temperature, noise level, darkness, aroma, bedding, and organization.
Spending the entire night tossing and turning can feel like being trapped in a never-ending nightmare. It’s especially frustrating when you’re not sure what’s keeping you awake, but know for sure you’re not getting the rest you need. Perhaps the room temperature is a bit too warm, or there’s a faint light from the hallway that you can sense (even with your eyes closed.) While there are many factors out of your control that might disrupt sleep, there are others that are well within your control that can support a good night’s sleep. Enter: creating a good sleep environment.
When you curate a good sleep environment in your bedroom, the quality of your sleep will most likely get better, helping you fall asleep faster and stay asleep through the night. Getting restful sleep goes beyond improving your mood and productivity the following day — it can be a game-changer for your overall health.
Here are six of our top tips to set yourself up for a better night's sleep.
1. Set the best temperature for comfy slumber
Have you ever climbed into bed after a long day and fallen asleep all cozy underneath your comforter only to wake up sweating hours later? Just us?
A room that’s too hot or too cold can lead to restless nights, which can affect how you feel the next morning. Thankfully, you can avoid overheating (or being too cold!) by setting the right sleep temperature. Studies have shown that the ideal room temperature for sleep is typically between 60–67°F (15–19°C). Here’s some tips to find your temp sweet spot.
If your bedroom gets too warm
Switch on air conditioning: Worried about using too much electricity? Use the timer function so that it cools throughout the beginning half of the night, but then you wake up to a more comfortable temperature before you get out of bed.
Use fans: Ceiling or free-standing fans can help circulate air and maintain a consistent temperature. Especially if you sleep with the doors and windows closed, this helps keep your room from feeling too stuffy.
Open windows: If the weather permits, open your windows to let cool air circulate.
Adjust your heating: In colder months, keep your heating set to moderate to avoid overheating your bedroom. You might install a programmable thermostat to help you maintain a consistent temperature, and set it to lower the temperature slightly at night.
Wear lightweight sleepwear: Choose natural fabrics like cotton for breathability and comfort to avoid overheating mid snooze.
If your bedroom gets too cold
Use an electric blanket: Warm up your bed without raising the room temperature too much.
Hug a hot water bottle or heating pad: Drift off with cozy comfort without overheating later at night.
Adjust your bedding with the seasons: Flannel sheets and thicker blankets can provide warmth without making you too hot.
2. Reduce bedroom noise for peaceful shut-eye
A noisy roommate slamming a door shut or the sound of an ambulance roaring by is the worst when you’ve just drifted off to sleep. Cue: grumpy morning before the morning even begins.
Noise can cause you to wake up frequently and keep you from reaching the deep sleep stages needed for full rest and recovery. Luckily, even if you live with other people or on a busy street, you can still get a good night’s sleep with a few tweaks.
Block out unwanted sounds: Use comfortable, high-quality earplugs designed for sleep, especially if you live in a noisy area or have a partner who snores. If you’re particularly sensitive to noise, try noise-canceling headphones to reduce or eliminate background sounds, allowing you to sleep more peacefully.
Use white noise machines: Try standalone devices, smartphone apps (we happen to know a good one), or fans, to mask disruptive noises with consistent, soothing sounds. Experiment with sounds like gentle rain or soft wind to find what helps you sleep best. If you don’t like white noise, green noise might be a good alternative for you.
Soundproof your room: Reduce noise levels with heavy curtains, rugs, and carpets that can absorb sound and minimize noise from outside. You can also consider adding weather stripping on doors and windows to block external noise.
Rearrange furniture: Place heavy furniture, like bookshelves and wardrobes, against walls that face noisy areas to help block and absorb sound. If possible, position your bed away from windows or shared walls.
Establish quiet hours: If you live with others, encourage activities like watching TV or listening to music at lower volumes during agreed-upon nighttime hours.
💙 Play a soundscape, like White Noise Ocean Surf, to mask unwanted noise and create a calming environment.
3. Darken your room for deep dozing
Have you ever tried to fall asleep with the lights on? Unless you’re a gifted sleeper, it’s not so easy! But even a little light can affect your sleep, because light exposure, especially from electronic devices, can disrupt melatonin production—the hormone responsible for sleep—making it harder to fall asleep and stay asleep. So a dark room is essential. Here’s how to set yourself up for an optimal night of sleep.
Use blackout curtains: Block out all external light, making your room as dark as possible, especially if you live in an area with street lights or if you need to sleep during the day.
Wear a sleep mask: Try a comfortable, well-fitting sleep mask to cover your eyes completely.
Remove electronic devices: Turn these off an hour before bedtime. If you have to use your phone or computer, consider installing blue light filters or wear blue light blocking glasses.
Cover light sources: Cover light from alarm clocks, chargers, and other devices with opaque tape or use products designed to block small LED lights.
Dim the lights: Use low-wattage bulbs or lamps in the evening to create a softer, more relaxing atmosphere.
Install dimmable light switches: Lower light levels gradually as you prepare for sleep, as this helps signal to your body that it’s time to wind down.
💙 Read more on how screen time can affect the quality of your sleep and six tips for using technology at night.
4. Experiment with the best aromas for calming rest
There’s a reason why spas have a distinct scent when you walk in the door — the right scent can really set the mood. Using aromatherapy in your bedroom can help you relax your mind as you prepare for a restful night, as certain scents may promote relaxation and improve sleep quality.
Enjoy essential oils: Add a few drops of oils known for their calming properties—like lavender, chamomile, or sandalwood—to a diffuser, or place a few drops on a cloth near your bed.
Try scented candles: Burn candles made with natural essential oils for a short time before bed to fill the room with a relaxing fragrance. Remember to always extinguish candles before going to sleep (helpful tip — set an alarm!)
Use a diffuser: An hour before bed, turn on ultrasonic, nebulizing, or heat-based diffusers with your essential oils. Ultrasonic diffusers are popular for bedrooms because they also add moisture to the air, which can help if you have difficulty breathing at night because of dryness.
Use aromatherapy sprays: Spritz a light mist on your pillows, sheets, or around the room before you climb into bed. Look for sprays that contain natural ingredients and essential oils.
Add aromatic plants: Lavender, jasmine, and rosemary release soothing scents that may enhance your sleep environment.
Take a bath with essential oils: Combine warm water and calming scents like lavender, chamomile, and ylang-ylang to help soothe your muscles and mind. You can also add a scented candle to your bath experience for even more relaxation.
💙 Adding a calming aroma and practicing breathwork, like our Unwind Into Sleep session, before you get into bed can help reduce stress and prepare you for a good night’s sleep.
5. Organize your bedroom for better snoozing
Your external environment can influence your internal state. When your space is tidy and clean, you create a calming atmosphere that can help you unwind at the end of the day. To keep the calming vibes up, it can help to:
Declutter regularly: Remove unnecessary items from your bedroom, and donate, recycle, or store things you don’t use often. Keep surfaces clear and organized to make your space feel more peaceful. Especially if you have a workspace in your bedroom, it’s important to keep these areas clean and separate.
Place your bed against a solid wall: Sleeping away from doors and windows can minimize disturbances. Arrange other furniture to create a spacious and open feel.
Reduce distractions: Remove electronic devices like TVs, computers, and tablets from your bedroom, as their blue light can disrupt your sleep. Keep your phone on a bedside table only if you use it as an alarm clock, or for Sleep Stories and white noise. You might consider using the “do not disturb” mode to prevent nighttime interruptions.
Choose calming decor: Use soft, neutral colors like blues, greens, and earthy tones to create a soothing effect. Add low lighting and cozy blankets to make your bedroom feel more inviting too.
Use storage solutions: Use under-bed storage to keep things out of sight but easily accessible, or closet organizers to keep clothes and accessories neatly arranged.
Create a relaxation area: Set up a small nook with a comfortable chair or a cushion where you can read, meditate, or practice deep breathing before bed (here are eight breathing exercises that can help you sleep.)
Keep surfaces clean: Use gentle, natural cleaning products to keep your bedroom fresh and inviting. Avoid harsh chemical smells that could disrupt your sleep.
Add indoor plants: Choose snake plants, peace lilies, or an aloe vera plant to improve air quality.
💙 Take a look at which bedroom colors are the best (and worst) for a good night’s sleep.
6. Pick the best bedding for long nights of Zzz’s
Sometimes, the cost of pillows and mattresses can feel like a shock. But when you consider the amount of time you'll spend in bed over your lifetime (hint: it’s a lot of hours!), investing in quality bedding pays off.
Even if you’re not ready to spend a lot, there are plenty of affordable ways to create a cozy environment, as the right mattress, pillows, and sheets can make a huge difference in your comfort and support, ensuring you wake up feeling well rested.
Select a mattress that feels best to your body: Test out different mattresses in store, or take advantage of trial periods offered by retailers to find a mattress that offers the right balance of support and comfort. Don’t be afraid to ask for help from the store associates to find the perfect mattress for your body type and sleeping position. You can also add a mattress topper to adjust the comfort level instead of replacing your entire mattress.
Choose the right pillows: Everyone’s preferences are different, but medium-firm pillows that support the natural curve of your neck might be most supportive if you sleep on your back. If you sleep on your side, try a firmer pillow that fills the space between your ear and shoulder. Try soft, thin pillows to prevent neck strain if you sleep on your stomach. Learn more about the best pillow for you to get better sleep.
Invest in quality sheets: Look for breathable, soft fabrics like cotton, silk, or linen. Aim for a thread count between 200–400 for a good balance of softness and durability.
Use blankets and comforters: Choose natural materials like cotton, wool, and down for their breathable properties. Adapt to the seasons with different weight and thickness options.
Use mattress protectors: Extend the life of your mattress and keep it clean with waterproof, hypoallergenic protectors that guard against spills, allergens, and dust mites.
Rotate and replace bedding regularly: Rotate your mattress every 3–6 months and replace pillows every 1–2 years. Wash sheets weekly and replace them every 1–2 years, depending on wear, to ensure comfort.
Create a layered bed: Use multiple layers, and keep them within reach. Either on top of your sheets or by the foot of your bed. That way, you can add or remove them during the night to adjust your bedding if you get too hot or too cold. Depending on the season, we love to mix up using flat sheets, blankets, and cozy comforters.
Best sleep environment FAQs
What is the best humidity level for sleep?
The best humidity level for sleep is between 30–50%. Maintaining this range helps prevent dryness in the air, which can cause discomfort such as dry skin, irritated sinuses, and respiratory issues. To achieve this optimal humidity level, use a humidifier in dry climates or dryer times of the year to add moisture to the air. Choose a cool or warm mist humidifier and be sure to clean it regularly to prevent mold and bacteria growth.
In humid climates or wetter months, a dehumidifier can reduce excess moisture in the air, preventing a stuffy environment that can disrupt sleep. Place the dehumidifier in your bedroom and empty the water reservoir when full. Check humidity levels with a hygrometer (you can buy one online) so you can adjust your humidifier or dehumidifier settings as needed. Just be sure to clean your humidifier or dehumidifier regularly.
How can I soundproof my bedroom for better sleep?
Soundproofing your bedroom can significantly reduce noise disturbances, helping you get better sleep. Install heavy curtains to block external noise from street traffic or neighbors, and use rugs or carpets to absorb sound and reduce noise from footsteps or other movements. Seal gaps and cracks around windows and doors with weather stripping or sealant to prevent noise from entering your bedroom through small openings, and add acoustic panels to your walls to create a quieter environment. Place heavy furniture, such as bookshelves and wardrobes, against walls that face noisy areas to help block and absorb sound.
Are there any plants that help improve sleep quality?
Certain plants can improve sleep quality by purifying the air and releasing soothing scents.
Lavender: A calming fragrance known to help reduce stress and anxiety, promoting better sleep.
Jasmine: A sweet scent shown to improve sleep quality and increase alertness during the day.
Aloe Vera: Releases oxygen at night, which can improve air quality and promote better sleep.
Snake Plant: Filters toxins from the air and releases oxygen at night.
Peace Lily: Can increase humidity levels and remove airborne toxins.
What are the best colors to paint a bedroom for better sleep?
Bedroom colors are a personal preference but some anecdotal research suggests that the best colors for a bedroom may be soft, calming shades that create a peaceful atmosphere. Soft blues are known to have a calming effect, reducing stress and promoting relaxation. Light blue walls can create a serene environment conducive to sleep, while shades of green—especially those with blue undertones—can evoke feelings of tranquility and restfulness, with pale greens being particularly soothing.
Light purple hues, such as lavender, combine the calming effects of blue and the warmth of pink to create a relaxing and inviting atmosphere. Neutrals like soft, warm grays can create a calm and sophisticated environment. Beige and taupe can create a cozy bedroom and pair well with other calming colors and natural decor elements.
How often should I replace my mattress and pillows for optimal sleep hygiene?
Over time, mattresses lose their support and comfort. Look out for sagging, lumps, and persistent discomfort, and replace your mattress every 7–10 years to avoid poor sleep quality and potential back pain. Watch out for loss of shape, lumps, and neck or shoulder pain, and expect to replace your pillows every 1–2 years.
An accumulation of dust mites, dead skin cells, and allergens can affect sleep quality and hygiene, so use protective covers, wash bedding regularly, and rotate or flip your mattress as recommended by the manufacturer to extend the life of your mattress and pillows.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
