How can I create the perfect sleep environment?

Treat your bedroom as your sanctuary from the stresses of the day. Create a comfortable sleeping environment with a quality mattress and pillows that is free of distractions.


Be sure your bedroom is dark when you go to bed and will stay dark until you get the sleep you need. Use light blocking curtains or shades to be sure your room stays dark.


Practice a relaxing bedtime routine. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.


Avoid exposure to bright light late at night. Dim your lights when it’s close to bedtime, and use night lights for nighttime awakenings.

Use a sound conditioner or ear plugs to block unwanted sounds.

Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool –68-70 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.


Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall.