DAY 5

White bed sheets with text overlay about creating a sleep space.

Key takeaways

A dark, cool, and quiet room improves sleep quality.

Pitch black at night, dim lights prior to bedtime, lower temperatures, and pink noise can optimize your space.

Small changes to your environmentcan lead to better rest and health.

Simple changes to your sleep environment—like adjusting sound, light, and temperature—can make a profound difference in your sleep quality and overall well-being. Considering that we spend nearly one-third of our lives asleep, even the smallest improvements can yield lasting benefits for your physical health, mental clarity, and emotional balance.

By fine-tuning the sensory elements in your bedroom—such as reducing noise, softening light, and optimizing room temperature—you create a space that naturally supports deeper, more restorative sleep. These subtle shifts don’t require a complete overhaul, just intentional choices that align with how your body and brain wind down.

Ready to break the cycle of poor sleep? Start with these simple, science-backed tips and set the stage for restful nights and energized days.

Crumpled white bed sheets with text overlay about creating a sleep space.

Key takeaways

A dark, cool, and quiet roomimproves sleep quality.

Pitch black at night, dim lights prior to bedtime, lower temperatures, and pink noise can optimize your space.

Small changes to your environment can lead to better rest and health.

Simple changes to your sleep environment—like adjusting sound, light, and temperature—can have a lasting impact on your sleep quality and overall health. A few small tweaks can have an everlasting impact on 1/3 of your life, creating the perfect setting for restful, rejuvenating sleep.

By focusing on the sensory elements in your bedroom, you can make falling asleep easier and more effective. Here are a few tips to help you start breaking the cycle of poor sleep.

Gradient horizontal line from blue to purple on white background.

Harness Your Senses for Better Sleep

Falling asleep is a sensory experience that involves more than just laying down in bed. The feel of your sheets, the coolness of the air, the sound of white noise, or our recommended pink noise, and pitch darkness of the room all work together to signal your body that it’s time to sleep. By adjusting your sleep space to optimize these factors, you can help your body relax and drift into a peaceful slumber.

Embrace the Dark: Light Management

Light is one of the most powerful cues for our body’s sleep-wake cycle. Exposure to light, especially in the evening, can delay sleep and disrupt the natural rhythm of your body. To combat this, focus on managing light before bed. Use blackout curtains, an eye mask, or dim lighting to create a darker environment that tells your body it’s time to wind down.

A simple but effective way to prepare your body for sleep is to dim the lights after dinner, especially to a red hue. This mimics the natural decrease in light as the sun sets, helping your brain recognize that it’s time to relax. Consider turning off bright overhead lights and using lamps or soft lighting instead. And if you have electronics emitting light in your room, try covering those with painter’s tape to keep the light exposure minimal.

"Graphic about light management for better sleep."Sleep Foundation, https://www.sleepfoundation.org/bedroom-environment. Accessed December 18, 2024.

Temperature Tuning: The Cool Spot for Sleep

Your body temperature plays a crucial role in regulating your sleep. A cooler room can help lower your body’s core temperature, which is essential for falling and staying asleep. Sleep experts recommend keeping your bedroom between 60 and 67 degrees Fahrenheitfor optimal sleep. If you have a different temperature need as a sleep partner, one solution is to have multiple sets of blankets on your bed in order to navigate these different needs.

Sound Strategies: White Noise and Beyond

A quiet room is key to a peaceful night’s sleep. But if your bedroom is prone to disruptions, like traffic, snoring, or noisy neighbors, a white or pink noise machine can be a game-changer. White noise helps mask disruptive sounds, creating a more tranquil environment where you can fall asleep faster and stay asleep longer.

By introducing soothing background noise, you can block out distractions and create a peaceful sanctuary in your bedroom. This simple strategy can make a huge difference in the quality of your sleep. Our collaborators at SleepSpace created a specially designated white noise machine that adjusts based on your sleep stages in order to further promote the beneficial effects of sound (hint: make sure to turn on the deep stimulation feature).

"Graphic illustrating tips for better sleep hygiene."Verywell Mind, https://www.verywellmind.com/how-to-get-better-sleep-5094084. Accessed December 18, 2024.