Rohrscheib recommends positioning your sleeping area far from vents, as sudden temperature fluctuations can cause discomfort throughout the night, leading to “sleep fragmentation and restlessness.”
Regarding electronics, specialists advise that you think about eliminating them entirely from your bedroom. This includes TVs, smartphones, tablets, and laptops. “Your brain excels at creating associations between environments and behaviors, meaning how you utilize your bedroom affects your ability to sleep soundly,” explains Rohrscheib. This is why sleep professionals suggest avoiding work in bed or lounging around there throughout the day. Your bed should be associated with sleep only, and the more time you spend in it doing other activities, the more likely your brain will associate it with something other than a dedicated sleeping environment.
To be more straightforward, Robins states, “Your bedroom should serve two purposes—intimacy and sleep.” Rohrscheib adds, “Your brain is adept at forming associations between environments and behaviors, meaning how you use your bedroom influences your capability to sleep well.” Moreover, the blue light emitted from devices like smartphones hinders melatonin production, which is crucial for regulating your sleep-wake cycle. Rohrscheib highlights that “even passive exposure to notifications, vibrations, or standby lights from devices can heighten alertness and disrupt your ability to fall asleep and stay that way.” Robins suggests that if you wish to read before sleep or need to use the restroom at night, it’s wise to use a red light flashlight.
Photograph: Yiu Yu Hoi/Getty Images
Let’s be realistic; many individuals (myself included) will likely continue to use devices before bedtime. Personally, I have a habit of reading on my phone’s Kindle app before drifting off. There are options within phone settings that can help minimize blue light exposure from your device. For iOS users, you can activate Night Shift via the Control Center or your phone’s brightness settings. This feature applies a yellow tint to your display. Android users can navigate to their Display settings and select Night Light. Additionally, lowering your phone’s brightness can be achieved through Accessibility Settings (on iOS) by choosing Reduce White Point, which darkens your screen further than the default lowest setting. Similarly, Android users can go to Display settings, select Advanced, and adjust the White Balance slider accordingly. For other gadgets like e-readers, consider turning down brightness and increasing warmth where applicable to help mitigate that sleep-disrupting blue light.
As for lighting, Kaylor recommends “maximizing natural daylight exposure to reinforce your circadian rhythm.” She suggests dimming the lights as bedtime approaches to simulate the sunset. Smart lighting systems, bulbs, and even certain smart alarm clocks—like the Hatch Restore 3 (8/10, WIRED Recommends), which doubles as a sound machine and a sunrise alarm—can help achieve this easily.
Your circadian rhythm relies on environmental cues to signal your body when it’s time to rise or retire for the night. While electronics can disrupt this process, they can also support it if you establish lighting routines that aid in these cues. Natural sunlight is also influential. “We aim for the bedroom to be dark, cool, and quiet!” Kaylor emphasizes. Research indicates that a temperature in the low 60s Fahrenheit is ideal for sleep. She recommends minimizing noise, either by using earplugs or a sound machine, and suggests blackout curtains or a high-quality eye mask to block out light. Robins adds that breathable materials like cotton or bamboo sheets are beneficial, and if you get cold easily, having a weighted blanket at the foot of the bed can be helpful. If weighted blankets are too cumbersome or if you struggle with temperature regulation, a good comforter may be a suitable alternative. I recommend the Buffy Breeze, as its eucalyptus material keeps me cool in the summer and warm in the winter.
Your overall environment also plays a significant role. Kaylor advises keeping your room organized and free of clutter to alleviate stress and enhance sleep quality. You know that feeling of sleeping peacefully after a deep cleaning session—vacuuming, washing bedding, and organizing those clothes piled on your chair? You can experience that sensation constantly by maintaining a tidy room. (This is advice I definitely need to start following.) Robins notes that incorporating plants can elevate oxygen levels in your bedroom (for instance, spider plants and snake plants are low-maintenance options), and he recommends using neutral colors for your paint, rugs, and bedding.
In summary, your bedroom ought to be a sanctuary. Limit busy decor and clutter to other parts of the house, set the stage for success, and you’ll find it easier to achieve quality sleep.
