The Ideal Bedroom for Sleep: Temperature, Light and Noise

Temperature: cool, not cold

Your core body temperature naturally drops in the evening as part of falling asleep. A room that is too warm works against this and is linked to more awakenings and lighter sleep. The Sleep Foundation and Cleveland Clinic suggest around 65 degrees Fahrenheit (about 18 degrees Celsius) as a good target for most adults, with a few degrees either way depending on personal preference, bedding and humidity.

If you cannot control the thermostat, try a fan, breathable cotton or linen sheets, layered blankets you can kick off, and moisture-wicking sleepwear. Warm feet can help some people fall asleep, so socks may be worth trying.

Darkness

Light at night can suppress melatonin and nudge your body clock later. Use blackout curtains or blinds, cover or remove LED standby lights, and try an eye mask if you cannot make the room dark. If you need a night light for safety, choose a dim warm or red one placed low.

Noise

Sudden noises are more disruptive than steady ones. Options include foam or silicone earplugs, a fan, or a white or pink noise machine to mask traffic, neighbours or a snoring partner. Keep volume moderate, and for infants follow pediatric guidance on placing noise machines well away from the crib at low volume.

Mattress, pillows and bedding

There is no single best mattress. What matters is that it supports you comfortably and does not cause pain. If you wake stiff or sore, or sleep better in hotels, your mattress may be due for replacement. Choose a pillow that keeps your neck roughly in line with your spine in your usual sleep position. Side sleepers usually need a higher pillow than back sleepers.

Keep the bedroom for sleep

Bedrooms that double as offices or entertainment rooms can make it harder for your brain to switch off. If space allows, move work gear out, or at least cover it at night. Keep phones, laptops and TVs out of reach, and charge your phone in another room if you can.

Pets, partners and air

Pets on the bed can be comforting but often cause awakenings. If you sleep lightly, try a pet bed nearby. If a partner's snoring, schedule or restlessness wakes you, see our guide to sleeping with a snoring partner. Keep the air fresh and not too dry. People with allergies may benefit from washing bedding weekly in hot water and using allergen-proof covers.