Woman happily falling asleep

Five tips to improve your sleep environment

  • Article

3 min read

A cosy room is key to a good night’s sleep – and don’t just take our word for it! Research led by the late sleep expert Dr William C Dement found that making your bedroom as quiet, dark and calm as possible is crucial to resting easy at night.

Dr Dement also highlighted the importance of a great night's sleep when it comes to making good decisions, performing better at work and just generally feeling happier throughout the day. So, if you’re struggling to drift off at night, here are a couple of his recommendations to keep in mind:

Set a sleep schedule

Maintaining a regular, predictable sleep schedule was a key piece of advice from Dr William C Dement, and he’s not alone – you’ll often find this at the top of the list of recommendations by sleep specialists. Set up your own ‘bedtime’ that works around your daily routine, and make sure you stick to it!

Invest in your space – and light!

Dr Dement also stresses the importance of natural light, recommending at least 15 minutes of sunlight a day, as it helps set the circadian rhythm for sleep cycles. Also, investing in blackout blinds and a great mattress will set the right foundations for a great night’s sleep. Don’t forget to rotate your mattress or topper regularly too!

Food dos and don’ts

Dairy products such as milk contain tryptophan, which is a natural sleep chemical! So why not try having a glass of milk or cup of caffeine-free tea before bed to help you wind down? One thing you should always try and avoid before bedtime though is a big meal – going to bed feeling full means it’ll take you even longer to drift off.

Good nights make for better days

Amazingly, around 25% of the UK population suffer from some form of sleep disorder, including insomnia, sleep apnoea, and restless leg syndrome. Rough nights lead to sleepy days, which of course impacts your mood and relationships. So make sure healthy sleeping habits are a priority – they’re crucial to everyday life.

Environment is key

A comfy, relaxing sleep environment can help overcome many sleep obstacles, and the good news is that there are many simple things you can do to help improve your sleep space. Make sure your room is tidy, try and avoid lounging on the bed during the day so that you only associate it with ‘bedtime’, and remove distractions from your environment at night – including screens!