Preparing your bedroom for the best sleep conditions

Your bedroom should act like a “sleep switch”—the moment you walk in, your body gets the message: it’s time to wind down. Here’s how to set it up so it works for your sleep instead of against it.

1) Make it cool (and consistent)

Most people sleep best in a cooler room—often somewhere around the mid-60s °F. Start by setting your thermostat lower at night, using breathable bedding, and minimizing heat buildup during the day.

2) Make it dark—seriously dark

Light tells your brain “stay awake,” even if it’s just a glowing charger LED or streetlight bleed-through. Use blackout curtains, cover or remove small light sources, and consider an eye mask if you can’t fully control the room.

3) Quiet the space (or mask the noise)

If you can’t eliminate sound (traffic, neighbors, pets), use simple blockers: a white-noise machine, a fan, or earplugs. The goal is fewer sudden changes in sound that jolt you lighter in sleep.

4) Upgrade comfort where it counts

A supportive mattress and pillow, plus sheets that match your temperature needs (cooling vs cozy), can make a bigger difference than fancy gadgets.

5) Remove “awake” triggers

Keep the bedroom for sleep (and relaxing), not work or scrolling. If possible, charge your phone outside the room—and at minimum, turn off electronic devices at least 30 minutes before bed.

6) Reduce clutter and add a calming cue

Clutter can feel like unfinished business. Do a quick 2-minute reset (clothes in hamper, surfaces clear). Add one calming cue—like a dim bedside lamp, a tidy nightstand, or a consistent light scent—so your brain starts associating the room with wind-down mode.