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Create the Perfect Sleep Environment With These 7 Easy Tips
Your environment can deeply affect the quality of your sleep. Follow these tips for the best sleep ever.
Nasha Addarich MartínezSenior Editor
Nasha is a Senior Editor for health and wellness at CNET. She is a nutrition, mental health and sleep science enthusiast. Her passion for mindful and holistic practices transcends her personal life and profoundly influences her editorial approach, as she weaves evidence-based insights with practical advice to inspire readers to lead healthier, more balanced lives.Throughout her career, she's covered various topics including financial services, technology, travel and wellness.
ExpertiseSleep, mental health, personal care and nutrition.Credentials
Sleep Science Coach Certification from The Spencer Institute.
Your sleep environment can make the difference between getting a good night's sleep and staying awake all night. Studies show that the setting you sleep in can greatly influence your sleep quality. Temperature, noise, smell and light levels are factors that can come together to build the perfect sleep environment -- so you can fall asleep and stay asleep.
Create the best ambiance to catch those ZZZs with these easy tips.
Ideally, you want to create an environment that promotes relaxation. Think of the elements in your room that stimulate your senses and mind. If you reduce them as much as possible, this will help you establish a setting that eases you into sleep. Below, you'll find the most common things that influence your sleep and how to make them work for you.
A warm room temperature may cause discomfort and difficulty staying asleep -- especially if you like to sleep with thick sheets. You want to aim for a cool, comfortable temperature for your body heat. According to the Sleep Foundation, the ideal room temperature for better sleep is around 65 degrees Fahrenheit. This may vary from one person to another, depending on if you are a hot sleeper and the type of bedding you use.
It's best to keep light levels as low as possible while you sleep. Your body's circadian rhythm responds to light and may cause your brain to think it's daytime. It's best to keep your room light-free. This could mean reducing the use of electronic devices in your room like computers, TVs and cell phones. If too much light comes through your windows or curtains, you can try investing in blackout curtains to minimize light exposure.
I know, I know -- you've heard this one before. But I cannot stress enough how much the use of electronics can negatively impact your sleep quality when used too close to bedtime. Let's talk about the science behind it.
Your body works on a 24-hour cycle, also known as circadian rhythm. This lets your brain know when it's daytime and time to sleep. The light on your devices can signal to your brain that it's still daytime and cause you to have a restless night. If it's absolutely necessary you use electronics before bed, set your phone's screen to night mode in your settings, which reduces blue light exposure. Alternatively, you can try using blue-light blocking glasses.
Is there any better feeling than to crawl into a cool, soft bed after a long day? There are quality bed sheets for all budgets. If you are a hot sleeper, you'll want to opt for light and breathable sheets. If you live in a cold place or it's winter, flannel sheets will probably be your best option.
If you want your bed to feel like a nice hug, you can check out weighted blankets for an extra level of comfort.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.