How Your Bedroom’s Environment Affects Your Sleep

Ideally, we should all get at least eight hours of sleep every night.

Unfortunately, this isn’t always possible for various reasons. Stress, anxiety, and poor sleep habits often prevent you from getting the needed rest.

But what role does the environment in which you sleep play? Could it be that your bedroom is making it harder for you to fall asleep at night?

Young Woman Sleeping in Bed at Home

Your Bedroom Affects Sleep

Let’s explore how different factors impact your sleep quality and some simple ways to improve them!

Bright Lights Can Keep You Awake

Your bedroom should be a place where you can relax and wind down.

But if it’s filled with bright lights, it can be challenging for your body and brain to get into the right mindset for sleep.

This is primarily due to their influence on your circadian rhythm, which is your body’s internal clock that regulates sleep-wake cycles.

According to Mattress Verdict, once the light gets dimmer, your brain interprets it as time to sleep and starts producing more melatonin.

On the other hand, your brain interprets bright light as sunlight or daytime. Hence, this cycle gets delayed if you stay in a bright environment.

Therefore, it takes longer to fall asleep in a bright environment.

To improve your sleep and minimize the adverse effects of bright lights, use dimmer lighting in the evening.

As bedtime approaches, switch to softer, warmer lighting in your home to signal your body that it’s time to wind down.

You can also try to spend time outdoors during the day. Exposure to natural daylight can help regulate your circadian rhythm and improve your sleep at night.

The Mattress and Pillow Plays a Vital Role in Sleep Quality

The mattress and pillow are a crucial part of the perfect bedroom for sleep . The better the quality and comfort of your mattress and pillow, the better sleep you can expect.

Therefore, you need to pick the right mattress. Consider various factors, such as firmness level, mattress type, and support, when selecting a mattress for your bedroom.

So, how do you know if your mattress is good enough?

  • First, it’s essential to understand how mattresses work. A mattress supports your body by absorbing pressure points on the body when you lie down on it. This prevents those areas from sinking into the material below them.
  • Next, test your mattress by sleeping on it in different positions. You should also flip your sides on the mattress to see the comfort levels. Also, try lying on your belly to check if it fits your position well.

Make Sure Your Bedroom Isn’t Too Hot or Too Cold

Ensuring your bedroom isn’t too hot or cold is really important.

If it’s too hot, you might have trouble falling asleep. And if it’s too cold, that can cause problems as well.

The recommended temperature for a good night’s rest is between 60°F (16°C) and 67°F (19°C).

So, how do you keep your room within this range? Well, if your room has no windows, you should invest in an electric fan.

You can also use programmable thermostats to keep your room’s temperature within a defined range.

Also, consider investing in blackout curtains so light doesn’t seep into the room from outside sources like streetlights or passing headlights.

This will help regulate sleep cycles more effectively than an electric fan alone.

The curtains and blinds also help ventilate the room’s temperature.

They will keep a cool breeze from entering the room during winter. And they will also prevent cool air from leaving your room during summer.

Moreover, they also increase your home’s curb appeal.

Hence, the curtains and window blinds sector is growing. Data shows that it is growing at the rate of 4%, as everyone has come to realize their benefits.

Blue Light Can Negatively Impact Your Sleep

Blue light is a short wavelength that can negatively impact your sleep.

Blue light harms the body by disrupting the circadian rhythm, which regulates when you feel sleepy and awake.

Exposure to blue light before bedtime can cause insomnia and other sleep disorders, such as delayed sleep phase disorder (DSPS).

This happens because blue light has been shown to suppress melatonin production in the brain.

It is the hormone responsible for regulating sleep cycles.

According to an article from the Harvard Medical School, blue light can reduce melatonin production to half. This can shift the circadian rhythms twice as much as the green light.

Your Room Should Be Quiet at Night

The bedroom should be a quiet place at night. For example, your neighbors may be loud or have frequent visitors if you live in an apartment building.

This can make falling and staying asleep difficult if you’re sensitive to noise.

And even if you’re not a noisy environment can prevent you from getting enough restorative deep sleep throughout the night.

White noise machines are a great option in this case. They create sounds that mimic those in nature, waves crashing on shore or wind blowing through trees.

The range of white noise is uniform across 20 Hz to 20 kHz. Pink noise emulates the sounds of nature and decreases in power with every higher octave.

Some people find these noises soothing, while others find them annoying.

Either way, they work well as sleep aids because they mask other noises around you so you hear them less clearly.

Bedroom Layout and Organization Can Impact Sleep

The layout and organization of your bedroom can significantly impact how well you sleep.

For example, relaxing may be challenging if you have too much clutter in the room. You might also feel that there is insufficient space to store your belongings or move around freely.

Your bed should be comfortable so that getting into it feels like an inviting experience when it comes time for bedtime.

Consider buying new sheets if the mattress is too firm or soft and needs replacing. You’ll want something that matches the feel of the mattress underneath them!

Finally, ensure no distractions are nearby. Don’t let televisions or computers stay on while trying to sleep.

They could keep up with their blue light emissions even after being turned off by disrupting melatonin production in human bodies.

The Impact of Sleep on Overall Well-Being

The impact of sleep on overall well-being is well documented. Sleep deprivation can lead to health problems, including heart disease and memory loss.

Moreover, constant sleep deprivation can lead to problems like insomnia.

Data shows that one out of ten adults in the US experience long-lasting insomnia. Insomnia is related to high blood pressure and heart ailments.

Conversely, getting enough sleep helps you lose weight and stay focused during the day. It also helps your brain function better.

One of the most important benefits of good sleep is that it makes you feel happier.


While it’s important to remember that many factors can impact your sleep quality, the environment of your bedroom is one of them.

If you’re struggling with insomnia or other sleep-related issues, consider making changes in this area of life.