We often focus on mattresses and sheets when trying to improve sleep, but these are just pieces of a larger puzzle. Sleep researchers have identified several environmental factors that significantly impact sleep quality, and the good news is that most are within your control.
The concept of "sleep hygiene" encompasses all the habits and environmental factors that promote quality rest. In this guide, we'll explore each element of the optimal sleep environment and provide practical tips for transforming your bedroom into a true sleep sanctuary.
Temperature: The Often-Overlooked Essential
Your body's core temperature naturally drops as you prepare for sleep—it's part of your circadian rhythm. A bedroom that's too warm interferes with this process, making it harder to fall asleep and stay asleep.
Research suggests the ideal bedroom temperature for most adults is between 16-19°C (60-67°F). This might feel cool when you first get into bed, but it creates optimal conditions for deep sleep. Your bedding will trap some body heat, warming the immediate sleeping environment while your room stays cool.
During heatwaves, use a fan to create airflow even with air conditioning. Consider sleeping with just a top sheet rather than a doona, and switch to breathable linen or bamboo sheets. Taking a cool shower before bed can also help lower your core temperature.
Practical Temperature Solutions
Air conditioning: Set it to 18-20°C for sleeping. If you find this too cold, gradually lower the temperature over several nights as you adjust.
Fans: Ceiling fans or portable fans provide airflow that helps regulate temperature and creates white noise. Even in air-conditioned rooms, gentle air movement can improve comfort.
Bedding choices: Your sheets and doona significantly impact thermal comfort. See our seasonal bedding guide for material recommendations by climate.
Mattress selection: Memory foam retains more heat than innerspring or hybrid mattresses. If you sleep hot, consider a mattress with cooling technology or a breathable mattress topper.
Light: Darkness Is Your Friend
Light exposure is the primary regulator of your circadian rhythm. Even small amounts of light during sleep can disrupt melatonin production and reduce sleep quality—even if you don't consciously wake up.
Creating Darkness
Blackout curtains or blinds: These block external light sources like streetlights, car headlights, and early morning sun. In Australia's long summer days, blackout window treatments are particularly valuable for maintaining sleep during extended daylight hours.
Remove or cover electronics: LED indicator lights, phone screens, and digital clock displays all emit light. Turn devices face-down, use tape to cover LEDs, or better yet, remove electronics from the bedroom entirely.
Consider a sleep mask: If you can't fully control your light environment (shift workers, travellers, or those with partners on different schedules), a quality sleep mask provides personal darkness.
- Get bright light exposure in the morning to set your circadian rhythm
- Dim lights 1-2 hours before bedtime
- Avoid screens for at least 30 minutes before sleep
- Make your bedroom as dark as possible for sleeping
- Use low, warm-toned lights if you need to get up during the night
Managing Pre-Sleep Light
Your light exposure in the hours before bed matters too. Blue light from screens suppresses melatonin production more than other light wavelengths. Consider using "night mode" on devices, blue-light-blocking glasses, or simply reducing screen time in the evening.
If you read before bed, opt for a physical book or e-reader with a warm-light setting rather than a backlit tablet.
Sound: Silence or Strategic Noise
Noise disturbances are one of the most common sleep disruptors. However, complete silence isn't always the goal—some sounds can actually improve sleep.
Reducing Unwanted Noise
Address the source: Fix squeaky doors, ticking clocks, or dripping taps. If you share walls with noisy neighbours, consider acoustic panels or heavy curtains that absorb sound.
Earplugs: Quality foam or silicone earplugs block significant noise while still allowing alarm sounds through. They're particularly useful for light sleepers or those in noisy urban environments.
White noise: A consistent background sound masks sudden noises that might otherwise wake you. White noise machines, fans, or apps provide steady sound that your brain quickly learns to ignore while blocking disruptive noises.
Beneficial Sounds
Some people sleep better with ambient sound rather than complete silence. Pink noise (similar to rainfall) and brown noise (deeper, like wind) may be more effective than traditional white noise for some sleepers. Nature sounds, particularly rain and ocean waves, can promote relaxation.
Experiment to find what works for you—the key is consistency. If you use sound, use it every night so your brain associates it with sleep.
Air Quality and Ventilation
Fresh, clean air contributes to better sleep. Stuffy, stale air or allergen-heavy environments can disrupt breathing and cause frequent waking.
Ventilation: Open windows when outdoor air quality permits, or ensure your HVAC system provides adequate fresh air circulation. Even cracking a window slightly can improve air quality.
Air purification: HEPA air purifiers remove allergens, dust, and pollutants. They're particularly beneficial for allergy sufferers or those in areas prone to bushfire smoke.
Humidity: Ideal sleeping humidity is between 30-50%. Too dry, and you may wake with a scratchy throat; too humid, and mould becomes a concern. In Australia's varied climates, you may need a humidifier in dry areas or a dehumidifier in coastal regions.
Some houseplants naturally filter air and add oxygen. Snake plants, peace lilies, and aloe vera are low-maintenance options that thrive in bedroom conditions. Just avoid over-watering, which can create mould issues.
Bedroom Layout and Psychology
The way your bedroom is arranged and used affects your psychological association with sleep.
The Bed Is for Sleep
Sleep experts recommend using your bed only for sleep (and intimacy). Working, watching TV, or scrolling your phone in bed trains your brain to associate the space with wakefulness. Over time, this weakens the mental connection between your bed and sleep.
Clutter and Stress
A cluttered bedroom can create subconscious stress. You don't need a minimalist aesthetic, but keeping surfaces clear and maintaining general tidiness helps your brain recognise the bedroom as a calm, restful space.
Bed Positioning
If possible, position your bed so you can see the door from where you lie. This evolutionary preference for "strategic" positioning helps many people feel more secure and relaxed. Avoid placing the bed directly under a window if street noise or light is an issue.
Aromatherapy and Scent
While evidence is mixed, many people find certain scents promote relaxation. Lavender is the most studied, with some research suggesting it can improve sleep quality and duration.
Options include essential oil diffusers, pillow sprays, or dried lavender sachets. If you use essential oils, choose high-quality products and ensure adequate ventilation—some people find strong scents counterproductive.
Bringing It All Together
Creating the perfect sleep environment doesn't require renovating your bedroom or spending a fortune. Start with the basics:
- Lower your bedroom temperature to 16-19°C
- Eliminate or block light sources
- Address noise issues with earplugs or white noise
- Choose breathable, comfortable bedding
- Remove work and screens from the bedroom
Make changes gradually and pay attention to what works for you. Everyone's ideal sleep environment is slightly different—the goal is finding the combination that helps you consistently get restorative rest.
For specific bedding recommendations suited to your climate and preferences, try our personalised sheet finder quiz.