Getting quality sleep doesn’t just happen by chance. It’s influenced by your surroundings—your sleep environment.

Creating the right bedroom ambiance can make a huge difference in how well you fall asleep and stay asleep. Here’s what makes the best sleep environment and a few simple tips to help you improve your space for better rest.

What is a Sleep Environment?

Your sleep environment is everything in your bedroom that affects how you sleep. This includes the temperature, lighting, noise levels, and even the comfort of your bed and pillows.

It’s about making sure your surroundings support your body and mind to relax so you can get a good night’s rest. When your bedroom is optimized for sleep, it’s easier to fall asleep quickly and wake up feeling refreshed.

What Makes a Poor Sleep Environment?

A poor sleep environment can be anything that disrupts your ability to sleep soundly. For example, if your room is too hot or too cold, you may find yourself tossing and turning.

Bright lights, loud noises, and uncomfortable bedding can also prevent you from sleeping well. Even minor things, like too much clutter in the room, can make it harder for you to relax before bed.

Here are some common things that can lead to a poor sleep environment:

• Excessive noise:

Whether it’s traffic outside or noise from within the house, loud sounds can easily disrupt your sleep.

• Inconsistent lighting:

Too much light, especially from electronics, can trick your brain into staying awake longer.

• Temperature extremes:

A room that’s too hot or too cold can make it hard to settle in for the night. Nobody likes sweating or freezing.

• Uncomfortable bed:

A mattress or pillow that doesn’t support your body can cause aches and lead to restless sleep.

How to Improve Bedroom Ambiance

The good news is that improving your sleep environment doesn’t require a huge makeover. With a few simple changes, you can create the perfect setup for sleep.

Tip 1: Control the Temperature

The temperature of your room has a significant impact on how well you sleep. Most people sleep best in a room that’s cool but comfortable. Aim to keep your room around 60-67°F (15-19°C). If it’s too warm, your body may have trouble cooling down, which can keep you awake. Use fans, air conditioning, or open windows to maintain a good temperature. If your room is too cold, cozy up with a warm blanket or adjust the thermostat to a slightly higher setting.

Tip 2: Block Out Light

Light plays a big role in your sleep cycle. Darkness signals to your brain that it’s time to sleep, while light tells your brain to stay awake. Too much light in the room, especially from screens like phones or TVs, can make it harder to fall asleep.

Try using blackout curtains to keep outside light from creeping in. If you’re sensitive to light, consider wearing a sleep mask, like the Bía Smart Sleep Mask, which can block out all light to help you relax and drift off faster.

Tip 3: Eliminate Noise

Noise is another major sleep disruptor. Even if you think you’ve gotten used to certain noises, like the hum of traffic or the buzz of electronics, they can still affect your sleep quality.

To create a quieter space, try using earplugs or a white noise machine to drown out sounds. White noise can be especially soothing because it masks disruptive noises, helping you sleep more peacefully.

Tip 4: Invest in Comfortable Bedding

Your bed is the centerpiece of your sleep environment, so make sure it’s as comfortable as possible. Choose a mattress that supports your body and pillows that suit your sleeping style.

Soft, breathable sheets can also make a difference in how comfortable you feel while resting. If your bed feels old or uncomfortable, it may be time to upgrade your mattress or pillows to improve your sleep.

Tip 5: Keep the Room Clean and Clutter-Free

A cluttered room can make it harder to relax. Your mind may feel overwhelmed if your space is messy or disorganized. Try to keep your bedroom clean and tidy to promote a sense of calm.

This doesn’t mean you need to go overboard, but keeping surfaces clear and making your bed each morning can create a more peaceful atmosphere when it’s time to sleep.

Tip 6: Maintain the Right Humidity Levels

Dry air can make it uncomfortable to sleep, especially if it causes throat irritation or dry skin. Using a humidifier can add moisture to the air, making it easier to breathe and helping you sleep more comfortably.

If you live in a humid climate, a dehumidifier can help keep the air fresh and prevent stuffiness.

Does Ambiance Help with Sleep?

Yes, ambiance plays a big role in how well you sleep. The more your bedroom is designed to promote rest, the easier it is to relax and fall asleep. When your room is comfortable, quiet, and free from distractions, your body can focus on winding down for the night.

Even small changes, like adjusting the lighting or improving your bedding, can make a big difference in how you feel when you go to bed.