An in-depth look at how each aspect of your bedroom setting influences how well you sleep
Danielle Pacheco Staff Writer
Danielle Pacheco
Staff Writer
Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia
Want to read more about all our experts in the field?
Dr. Anis Rehman Internal Medicine Physician
Dr. Anis Rehman
Internal Medicine Physician
Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism.
Want to read more about all our experts in the field?
Fact-Checked
Sleep Foundation
Fact-Checking: Our Process
The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
The Sleep Foundation fact-checking guidelines are as follows:
- We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
- All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
- Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
- A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
- Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
- Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.
Up-to-Date
Table of Contents
Table of Contents
- Temperature
- Noise
- Light
- Mattress and Bedding
- Additional Tips for a Relaxing Bedroom
A relaxing environment is essential for a good night’s rest. Studies have shown people simply sleep better when their bedroom is optimized for temperature, noise and light levels, and comfort. And since sleep quality and duration are directly tied to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you’re awake.
Best of all, creating the ideal bedroom doesn’t need to break the bank. There are several cost-effective ways to make your sleep space more soothing and suited for rest.
Temperature
Some people run hot in bed while others sleep somewhat cool. However, any healthy adult will experience a drop in body temperature Trusted Source National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.View Source while they sleep. This naturally occurs during the initial stages of your sleep cycle because a lower core temperature Trusted Source National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source makes you feel sleepy, whereas a higher temperature helps you stay alert during the day.
Whether you only use a top sheet or sleep beneath a thick comforter, many experts agree the ideal bedroom temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). This might sound a bit chilly for some, but a cooler thermostat setting helps you maintain a lower core temperature while you sleep. Trusted Source Centers for Disease Control and Prevention (CDC) BlogAs the nation’s health protection agency, CDC saves lives and protects people from health threats.View Source
That said, 65 degrees may not be the best temperature for everyone. If you find this setting too cold, try adding a layer or two to your bedding. If you’re too warm or the weather is particularly hot or humid, consider removing a layer or wearing lighter bedclothes in order to stay cool in bed.
Noise
It should come as no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source can cause severe sleep fragmentation and disruption, which in turn can have negative impacts on your physical and mental health. Research even suggests that noise at low levels can cause you to shift to a lighter sleep stage or wake up momentarily.
You should strive to keep your bedroom as quiet as possible by blocking outside noises. The whir of a fan or a soothing white noise machine can effectively mask other sounds and help you fall asleep. Some people also enjoy listening to music when they go to bed. Ambient sounds or soothing music, which may also alleviate anxiety and ease physical pain Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . Noise-blocking curtains are also widely available.
Light
The circadian rhythms that guide your sleep-wake cycle are heavily influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night when darkness falls, your brain then produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.
Exposure to artificial light in the evening can delay circadian rhythms and prolong sleep onset Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , or the time it takes you to fall asleep. Light intensity is measured in units known as lux. Studies have found that exposure to light sources with a lux of 10 or higher later in the day can lead to more nocturnal awakenings and less slow-wave sleep, a portion of your sleep cycle that is vital to cell repair and bodily restoration. Smartphones, televisions, and other devices with screens Trusted Source National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source also produce artificial blue light that can be detrimental to sleep, even if you use dimmer “nighttime” screen settings.
Keep your bedroom light levels as low as possible if you like to read in bed before sleep. Dimmer lights will help you fall asleep more easily. Another good rule-of-thumb is to avoid using screen devices – including televisions – in your bedroom.
Mattress and Bedding
Depending on your sleep preferences, you may enjoy the close body contour of memory foam, the gentle support of latex, or the springy feel of a mattress with coils. Some studies have found that a newer mattress Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source will promote better sleep quality and alleviate more back pain than an older model. However, the best mattress for you likely depends on individual factors like body weight, normal sleep position, and whether you prefer lying on a soft or firm surface.
You should also choose your bedding items based on personal criteria. Important considerations for selecting the best pillow include firmness, loft (thickness), and durability. For sheets, the best option for you may come down to whether you prefer a crisp or silky hand-feel and how hot you sleep at night.
A sanitary bedroom is also important for promoting healthy sleep. Vacuuming your carpet and regularly washing your bedding can reduce the presence of dust mites Trusted Source National Institutes of Health (NIH)The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.View Source , small arthropods that trigger allergies. Just be sure to follow washing and drying instructions on your bedding’s care tags to avoid damage or excessive shrinkage.
Additional Tips for a Relaxing Bedroom
To ensure your bedroom is a relaxing environment that promotes healthy sleep, you should take steps to improve your surroundings.
Many experts agree you should wash your sheets at least once every two weeks. If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleanings. Routine washings not only prevent dust mites and body oils from building up but can also promote better sleep.
Certain scents can help you feel more relaxed. For example, some studies have found lavender essential oil Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source can improve sleep quality and allow you to wake up feeling more refreshed. Other fragrances, such as peppermint and heliotropin Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , may also be effective. If you share your bed with a partner, their unique scent Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source may also help you sleep better.
Written By
Danielle Pacheco,Staff Writer
Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia
Medically Reviewed by
Dr. Anis Rehman,Internal Medicine PhysicianMD
Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism.
References
13 Sources
National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep.
https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleepHarding, E., Franks, N., & Wisden, W. (2019). The Temperature Dependence of Sleep. Frontiers in Neuroscience, 13.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/Improve Sleep: Tips to Improve Your Sleep When Times Are Tough. CDC. (2020, September 22).
https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/Hume, K., Brink, M., & Basner, M. (2012). Effects of environmental noise on sleep. Noise & Health: A Bimonthly Inter-Disciplinary International Journal, 14(61), 297–302.
https://pubmed.ncbi.nlm.nih.gov/23257581/Trahan, T., Durant, S., Müllensiefen, D., & Williamson, V. (2018). The music that helps people sleep and the reasons they believe it works: A mixed methods analysis of online survey reports. PLoS One, 13(11).
https://pubmed.ncbi.nlm.nih.gov/30427881/Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156.
https://pubmed.ncbi.nlm.nih.gov/31534436/Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular Vision: Biology and Genetics in Vision Research, 22, 61–72.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 8(1), 1–8.
https://pubmed.ncbi.nlm.nih.gov/19646380/National Institute of Environmental Health Sciences. (2001, August 6). Study Shows Simple Steps Can Reduce Dust Mite Allergens in Bedrooms.
https://www.niehs.nih.gov/news/newsroom/releases/2001/august06/index.cfmKrouse, L. (2019, November 19). How Often Should You Really Wash Your Sheets? Experts Share the Magic Number. Prevention.
https://www.prevention.com/health/a29824369/how-often-should-you-wash-your-sheets/Lillehei, A. S., Halcón, L. L., Savik, K., & Reis, R. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Journal of Alternative and Complementary Medicine, 21(7), 430–438.
https://pubmed.ncbi.nlm.nih.gov/26133206/Sowndhararajan, K., & Kim, S. (2016). Influence of Fragrances on Human Psychophysiological Activity: With Special Reference to Human Electroencephalographic Response. Scientia Pharmaceutica, 84(4), 724–752.
https://pubmed.ncbi.nlm.nih.gov/27916830/Hofer, M., & Chen, F. (2020). The Scent of a Good Night’s Sleep: Olfactory Cues of a Romantic Partner Improve Sleep Efficiency. Psychological Science, 31(4), 449–459.
http://journals.sagepub.com/doi/10.1177/0956797620905615
Learn How Bedroom Environment Affects Sleep
How to Sleep When It’s Hot Outside
ByDanielle Pacheco March 8, 2024
Humidity and Sleep
ByDanielle Pacheco March 8, 2024
Best Temperature for Sleep
ByDanielle Pacheco March 7, 2024
Blue Light: What It Is and How It Affects Sleep
ByRob Newsom January 12, 2024
Technology in the Bedroom
ByEric Suni January 5, 2024
Music and Sleep
ByRob Newsom November 8, 2023
How To Cool a Room During Summer
ByEric Suni November 8, 2023
How to Design the Ideal Bedroom for Sleep
ByEric Suni November 8, 2023
Why Am I Shivering or Sweating at Night?
ByAlexa Fry November 8, 2023
Mold in the Bedroom
ByEric Suni November 8, 2023
Light and Sleep
ByEric Suni November 8, 2023
How To Make Your Room Dark
ByAlexa Fry November 8, 2023
White Noise
ByJay Summer November 8, 2023
Using an Air Purifier for Better Sleep
ByRob Newsom October 20, 2023
What Color Helps You Sleep?
ByJay Summer September 19, 2023
What Color Light Helps You Sleep?
ByJay Summer September 13, 2023
Can Pink Noise Help You Sleep?
ByDanielle Pacheco July 21, 2023
Humidifiers and Sleep
ByJay Summer June 22, 2023
How Smell Affects Your Sleep
ByEric Suni March 9, 2023
Load More Articles
Other Articles of Interest
Best Mattresses
Best Pillows
Best Sheets
Best Bedding
Back
We Are Here To Help You Sleep.
Tell us about your sleep by taking this brief quiz.
Based on your answers, we will calculate your freeSleep Foundation Score™and create a personalized sleep profile that includes sleep-improving products and education curated justfor you.