Create a Restful Sleeping Environment

Sleep is critical for overall health and well-being. Unfortunately, most people are not getting enough quality sleep. Your sleep environment plays a major role in the amount and quality of your sleep. This includes temperature, light, noise, smell, and more. A good sleep environment promotes rest, while a bad one can cause disruptions in sleep.

In some cases, disruptions in sleep are due to sleep apnea and other sleep-disordered breathing conditions. The sleep doctors at Breathing and Sleep Center can diagnose and treat these issues.

If you’re struggling to get a good night’s sleep and you don’t suffer from a sleep disorder, consider the following tips for creating a restful sleep environment.

Top 7 Tips for a Good Sleep Environment



Research has found that temperature has a major impact on your sleep quality. Experts have found that the ideal temperature for sleeping is 65° to 68°F. If the room is too hot/cold, you may struggle to fall or stay asleep.


Noise, whether from outside sources or inside sources, can also have a significant impact on your sleep quality. There are a few things that you can do to create a quiet sleep environment, including:

  • Wear earplugs/noise-canceling headphones
  • Use a white noise machine, fan, or humidifier to mask other noises
  • Play soft music, guided meditations, or nature sounds to help you relax
  • Avoid using devices that emit sounds/notifications such as a clock, TV, phone, or computer
  • Add carpets, curtains, or other insulation to reduce the transmission of noise


Light has an impact on your body’s production of melatonin, which is the hormone that regulates your sleep cycle. There are a few things you can do to make your sleep environment darker to promote restful sleep:

  • Use blackout curtains/blinds/shades or wear an eye mask
  • Avoid using devices that emit blue light, as it has a stronger effect on melatonin production than other types of light
  • Dim bedroom and other lights at least an hour before bed to signal your body to increase melatonin

Comfortable Bedding

The comfort and cleanliness of your bedding can also impact your sleep quality. Make sure to choose bedding that aligns with your personal preferences, regulates body temperature/moisture, and supports your posture/alignment.


The aroma of your sleep environment can impact your mood and relaxation, which impacts your sleep quality. Some scents will stimulate your brain, while others will help you unwind and fall asleep. The most popular fragrances for sleep include sandalwood, lavender, vanilla, chamomile, and jasmine. However, you should stick with sprays, diffusers, and oils instead of cleaners, colognes/perfumes, or air fresheners.


The appearance and atmosphere of your sleep space can have an impact on the quality of your sleep. A cluttered/messy environment is stressful, while an organized/clean environment is peaceful. In addition, a tidy space reduces the risk of allergens, accidents, and pests that can disrupt your sleep.

Schedule Your Sleep Apnea Consultation Today

If you have symptoms of sleep apnea or other sleep-disordered breathing issues, schedule your consultation with the sleep doctors at Breathing and Sleep Center in Colorado Springs. We can find the best solution for treating your sleep disorder to improve your quality of sleep- and your overall quality of life.


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