Your Sleep Environment Checklist [For Healthier Sleep]

We often forget how important sleep is for our health, but it’s crucial to our well-being.

In this article, we present a comprehensive sleep environment checklist, from lighting and room temperature to bedding and electronic devices, each aspect plays a different role in higher quality of sleep.

Why is your sleeping environment important?

The sleep environment may look inconsequential, but its value should never be underestimated. 

In fact, getting a good sleep environment definitely strengthens the quality of your sleep, by providing more relaxation and a great atmosphere that enhances your ability to sleep.  

Your everyday sleep environment checklist

We will share with you quick and practical tips that you can do every day to improve your sleeping environment. So these 5 tips are your everyday sleep environment checklist.

1- Adjust your room temperature

According to science, the ideal temperature is between (60-68°F), try to set your thermostat between (60-68°F) which equals around (15.5-20°C) and try to keep a small fan to not feel too warm. 

2- Minimize ambient noise for a quieter sleep environment 

Noise at night might wake and it can impact the quality of sleep so trying to limit these noises is needed here are some ways:

  • close windows.
  • Add soft surfaces.
  • Turn off alerts.
  • Soundproof your room, if you can’t  Plug Your Ears.

3- Keep your bedroom as dark as possible

The link between darkness and good sleep is rooted in our circadian rhythm, and melatonin production will increase because being exposed to darkness prompts the release of melatonin, a hormone that regulates sleep.

4- keep your bedroom organized and clutter-free

You can do that by doing these simple tasks:

  1. Implement a morning Cleaning Routine.
  2. Wash and protect your bed.
  3. Keep up a good air quality.

5- Minimize using electronic devices before bedtime

It’s about melatonin production, being exposed to artificial light exposure suppresses the secretion of melatonin, this hormone is essential for achieving a restful night’s sleep. 

How to turn your bedroom into a sleep sanctuary

We always thinking about how to invest in our health, careers, and businesses, but have you ever wondered how you can invest in your bedroom? Probably not.

Did you know that if you invest in your bedroom you will be more healthier in the long run? So these are some ideas you can invest in to turn your bedroom into a sleep sanctuary.

1- Select the right pillow for your personalized comfort

Pillows are different types and you need to choose what works best for you depending on how you sleep, here are some examples:  

  • For back sleepers: They usually prefer medium support that supports the natural curve of the upper spine.
  • For side sleepers: What matters for those sleepers is to maintain a proper spine alignment so they need a firm pillow. 
  • For stomach sleepers: This is not a recommended position but they usually use a softer, flatter pillow to prevent neck strain.

2- Upgrade to a more comfortable mattress

Upgrading to a better mattress requires steps that you should do: 

  1. Identify the problems that you have with your current mattress. 
  2. Understand what the differences are between good and bad mattresses. 
  3. After Determining what is best for you, invest in a better mattress because your comfortability matters.
  4. Try to get a new mattress every 1-2 years.

3- Buy blackout curtains

Blackout curtains may offer several benefits for your sleep quality and this is how: 

  • Improved sleep quality by having blackout curtains which will block out external light. Therefore, your melatonin production won’t be affected this is very good for people who work night shifts.
  • Circadian rhythms influence our sleep-wake cycle. Blackout curtains can help maintain a consistent sleep schedule by blocking out light during your sleep time.   

4- Insulate your bedroom if you can afford it

When we talk about insulating your bedroom it means trying to reduce noise, regulate temperature, and enhance overall comfort within the space to prevent grogginess and disorientation. 

Here are some ways that might help you insulate your bedroom:

  • Thick blanket to warm yourself. 
  • Place carpets on the floor to create a warmer feel.
  • Hang heavy curtains or thermal blinds to add extra insulation.
  • Close Unused Vents.
  • Use caulk for weatherproofing tape to fill any gaps around windows or doors.

These were very easy things you can do to insulate your bedroom.

But if you live in a place full of noise, such as a place close to a train station, and you want to completely isolate your room, there are specialized companies that will help you do that, but this will cost you a lot, so keep that in mind.

5- Make sure your bedroom has enough ventilation

Good air quality is essential for a better bedroom environment. You can follow some of these tips in order to improve the air quality in your bedroom:

  1. Open windows and doors: During the day consider opening both windows and doors when you’re not at home even if it’s cold outside. 
  1. Add indoor plants: Adding indoor plants can help you improve air quality by absorbing carbon dioxide and releasing oxygen and removing them at night because their mechanism works otherwise at night.
  1. Keep your bedroom clean: Removing dust and cleaning your bedroom may improve air quality in the room 

6- Pick a quality air conditioner to control your room temperature

Investing in a high-quality air conditioner is a wise move that you can make in order to improve your bedroom’s overall quality.

When you want to buy an air conditioner make sure it has a dust filter, a good heater, also energy efficient, and look for a good size that fits your room size.

7- Consider soothing colors for the eye

According to a study painting your room with colors that are comfortable for the eye like a warm pink spectrum between green and blue will help you to relax.

When you look at the walls, soothing colors give a sense of calmness for you and it gives some kind of peaceful bedroom environment.  

8- Choose warm lighting for your bedroom

The main purpose of a bedroom is to sleep. That’s why it’s called a bedroom in the first place, the lighting in this room should serve its purpose, warm lighting between very warm white (2200-2700K) and warm white (3000K) is probably the most ideal for relaxation.


In conclusion, cultivating an optimal sleep environment is paramount for achieving restful and rejuvenating sleep, especially in the demands of modern life where sleep is often sacrificed for full schedules.

The sleep environment checklist provides a straightforward and effective roadmap for improving the quality of your sleep. 

So, are you going to implement these routines and tips from today?


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