Apart from being safe, the best environment for sleep is somewhere that’s comfortable and relaxing. Use your senses to guide you.

There’s no question that our sleep environment affects our sleep. So it’s important to understand the conditions that are ideal for sleep and then, as much as possible, create those conditions for ourselves, recognizing that we may not have control over every aspect of our sleep environment. Remember, the set-up doesn’t have to be perfect for us to sleep.

“If you have the right set-up for sleep, you will be astounded at how much better you sleep. When I look at a bedroom, I think of the five senses and I think about how each one of those affects my sleep. So I look at light, sound, touch, and smell.” — Dr. Breus from Calm Sleep Better Masterclass

Assess your own sleep space by the senses, and see which of these tips you might use.

Sense: Sight

When we talk about the sense of sight in the bedroom or sleeping space, we’re mostly considering light and dark. When falling asleep, it’s optimal to be in a dark room without light from electronics or light coming in through the window. Meanwhile gradual exposure to real or mock sunlight is ideal when it comes to waking up. Of course, if you need a night light to soothe any fears, that’s okay too, do whatever serves you best.

Remove any distracting electrical items from your sleep space. Try leaving your phone and laptop in another room. If there are electrical items that can’t be removed from the bedroom, cover the lights with electrical tape.
Use a bulb with a blue light filter for any bedside table lamps.
Use black-out curtains and a sunrise alarm clock. The curtains are great for sleep but without natural sunlight, waking up can be difficult. A sunrise alarm clock can help as it gradually increases the light in the room in the morning.
If waking isn’t a challenge for you, a sleep mask is a great lower budget alternative to curtains and a sunrise alarm clock.

Sense: Sound

Sudden, loud noise is obviously not helpful for sleep. There are ways to mitigate the effect of noise as well as ways to introduce soothing sound.

Listen to calming Sleep Music as you wind down in the evening to make the sleep space relaxing and encourage sleep.
Play white noise or pink noise tracks in the Calm app while you sleep to block out disturbing noises.
Wear comfortable earplugs that are noise level rated at 32 or below (so you can still hear a smoke alarm) if you live with a snorer or loud neighbour.

Sense: Touch

Our physical comfort is important for sleep. There are some things we can do ourselves to improve comfort. If you have health or medical issues, it’s important to engage the support of your healthcare team in addressing any pain or discomfort.

Ensure the surface you sleep on feels supportive for you. If it’s not right, consider a mattress topper. Or, if it’s in your budget to do so, invest in a new mattress.
Use linens that feel pleasant against your skin. A silk pillowcase can be cooling. Flannel sheets may be cozy in colder climates.
Layer sheets and blankets to give enough weight to calm the body (without overheating), or use a weighted blanket (we really like the Calm X Gravity blanket).
Schedule the thermostat or open a window to lower the temperature during sleep. The bedroom should be cool – 60-67°F (15-21°C) – for optimal sleep.

Sense: Smell

Aromatherapy not only makes a space more pleasant but it can also help relax the body for sleep.

Diffuse pure lavender, vanilla, or ylang ylang essential oils from an ethical source. These are known for their soothing properties.
Spray an aromatherapeutic sleep mist on your pillow or linens. Calm Sleep Mist is our fave.

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