Cool, Dark and Quiet: Set Up Your Bedroom for Better Sleep
Good sleep often starts with the room you sleep in. A few small tweaks to your bedroom can make it easier to fall asleep and stay asleep. This guide focuses on your sleep space; for evening habits, see our bedtime routine post.
Want a routine to go with it? Read How to Build a Better Bedtime Routine.
8 Bedroom Tips for Better Sleep
Keep it cool
Many people sleep better in a cooler room. Try lowering the thermostat a little in the evening, using breathable bedding, or running a fan for gentle airflow.
Make it dark
Light can make it harder to fall asleep. Close the curtains, cover small glowing lights, and dim the lamps in the hour before bed.
Keep it quiet
If noise bothers you, try closing the door, moving the bed away from a noisy wall, or using a steady background sound like a fan.
Make the bed inviting
A bed that feels comfortable is easier to look forward to. Wash your sheets regularly and keep pillows and covers that feel good to you.
Keep screens out of bed
Try charging your phone across the room so you are not scrolling in bed. Reading a few pages of a book is a gentle alternative.
Use the bed for sleep
If you keep working or watching TV in bed, your brain may start to link the bed with being alert. Save the bed for sleep as much as you can.
Stay consistent
Going to bed and getting up at similar times each day helps your body settle into a rhythm, even on weekends.
Watch late caffeine and heavy meals
Caffeine late in the day and large meals close to bedtime can make settling down harder for some people.
When to Talk to a Doctor
If you regularly have trouble sleeping, wake up unrefreshed, snore loudly, or feel very sleepy during the day, talk to your doctor. Sleep problems can have many causes, and a professional can help.
Our verdict
Pick one or two of these tips tonight and see how you feel. Small changes add up, and consistency matters more than perfection.
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