Sleep Environment: Why Is It Important?

Key Takeaways

• Your sleep environment is the physical space where you sleep. It includes temperature, light, noise, and the color of your bedroom walls. 
• About 33% of U.S. adults report not getting enough sleep. 
• The ideal temperature for sleep among older adults is 68–77 degrees Fahrenheit. 
• Blue light from devices can disrupt your circadian rhythm, making it harder to fall asleep.
• The best bedroom colors to promote sleep are those you associate with peace and calm; for many people, blues and greens are soothing colors.

Because sleep affects health, many primary care providers consider sleep a vital sign of overall health. But even when advised by a doctor, many older adults aren’t getting the recommended seven to nine hours per night. If you’re not getting the sleep you need, adjusting your sleep environment may help. For this article, we asked three top sleep experts for science-backed tips on how to turn your bedroom into a restful retreat. 

What is a sleep environment? 

Sleep environment refers to the physical space where you sleep. At home, this is your bedroom. When traveling, it’s typically a hotel room or a family member’s guest room. Studies show that the more we can control our sleep environment, the better we can sleep. 

Why is your sleep environment important?

Sleep affects nearly all of the body’s key processes, including memory, metabolism, appetite, and immune function. When we get enough sleep, we’re better able to regulate our mood and appetite. When we’re sleep-deprived, we’re at greater risk for stroke, depression, and other health concerns. Unfortunately, about 33% of U.S. adults report not getting enough sleep. 

We asked Mary Ellen Wells, Director and Associate Professor of Neurodiagnostic and Sleep Science at the University of North Carolina, about the importance of sleep to our overall health. “Sleep is one of the pillars of optimal health, just as important as the air we breathe and food we eat,” she said. “We spend one-third of our lives sleeping, and the quality of our sleep directly affects the other two-thirds of our lives.” Setting up your bedroom to promote rest can improve sleep quality and lead to greater overall health. 

What are the key elements of a sleep environment? 

While many of us consider comfort and aesthetics when setting up our bedrooms, it’s also important to consider which components of your environment promote restful sleep. The key features of your sleep environment include: 

• Color of walls, bedding, and window coverings
• Nighttime temperature and humidity levels 
• Style and amount of light, including light from electronic devices  
• Noise levels 
• Bedding, including your mattress 

Bedroom colors

Choosing a color you associate with calm feelings may help promote sleep. Researchers found some color associations are universal across cultures, though there are also culture-specific associations. For example, blue was universally associated with water and green with health. Though red had slightly different associations between Chinese-speaking and English-speaking respondents, both groups saw it as a stimulating color. 

In general, these three colors are thought to be the most universally soothing and, thus, ideal for your bedroom: 

• Blue: Shades of blue are often associated with serenity and calm. Shilpa Kauta, MD, Medical Director of ChristianaCare’s Sleep Wellness Center, shared that blue tones can be helpful for sleep. “They tend to create a calm and relaxing sensation. In our sleep center, the sleep study room walls are blue in hopes of fostering better sleep during testing.” 

• Green: Green is often associated with healing, and some evidence suggests that having a view of trees and nature  from your home—or even having nature photos on your walls—can promote sleep. In fact, studies have shown that green light wavelengths can have a sleep-promoting effect.

• Warm white or beige: White is a neutral, nonstimulating choice for bedrooms.  

To incorporate these sleep-friendly colors into your bedroom, consider painting your walls (or just an accent wall) or purchasing bedding in your favorite calming color. 

Humidity and temperature

The sleep experts we consulted recommend keeping your bedroom cool at night. In the natural circadian sleep-wake cycle, our core temperature lowers when it’s time to sleep. A too-warm bedroom can disrupt this cycle, leading to sleep loss. According to recent research, the ideal temperature for sleep among older adults is 68–77 degrees Fahrenheit. 

Humidity also affects the sleep environment. High humidity can encourage the growth of mold, which can trigger asthma symptoms and cause breathing problems. According to the Environmental Protection Agency, the ideal indoor humidity is between 30%–50%. You can check indoor humidity levels with a hygrometer, which you can find online or in hardware stores for less than $20.

If you tend to sleep hot, you can search for bedding that has cooling properties. Check out our list of the best cooling mattresses to see if any may suit your sleep needs.

Bedroom lighting

“The solar light-dark cycle is the No. 1 environmental signal that drives our circadian rhythm and the sleep-wake cycle,” Wells shared. To support your natural circadian rhythm, keep your bedroom dark during sleep and in the hours leading up to bedtime, but let in the morning sun. 

Wells also recommended avoiding bright light and blue light from devices at least an hour or two before bedtime. Blue light, the type of light emitted from smartphones and other electronic devices, has the shortest wavelength and the highest energy in the visible light spectrum. This type of light can disrupt circadian rhythm by suppressing your body’s melatoninⓘ The body produces the hormone melatonin to cue sleep in response to darkness. Melatonin helps to regulate circadian rhythms and the sleep-wake cycle. production. (Melatonin is a hormone that helps regulate your sleep-wake cycle.) If you use blue-light-emitting devices in the evening, put them in sleep mode or the warm light spectrum. 

Noise 

The quieter your sleep environment, the better. Even small noises that don’t wake you up can disrupt the deep stages of sleep necessary to wake up rested.  

Research has shown that ambient white noise can be helpful for falling and staying asleep, especially if you live in an area with lots of environmental noise, like a big city. The ambient noise can help by masking other sleep-disturbing sounds.

Bedding

If you’re not getting enough sleep, it could be that your sleep environment isn’t meeting your needs. Maybe you’re feeling too hot or cold at night or waking up with aches and pains. In that case, it might be time to consider changing out the following elements of your bedding: 

• Find the best sheets and comforters to help regulate your temperature and maximize your comfort. Bamboo and linen are breathable bedding options for hot sleepers. 

• Choose the best mattress that suits your sleeping style. For example, some mattresses for back pain can relieve back pressure, while other mattresses are best for side sleepers or stomach sleepers. 

• For people with chronic pain or mobility issues, adjustable beds can increase comfort and prevent injury.

Tips to improve your sleep environment

Nearly 50% of older adults have symptoms of insomnia, but we can all make lifestyle adjustments to improve the duration and quality of our sleep. According to Wells, “The key question when looking at the quantity and quality of your sleep is: ‘Do you feel rested when you wake up in the morning?’ If the answer is no, you should talk with your doctor. Sleep disorders are very treatable.” In fact, “Sleep is one of the most important predictors of health that you can change.”

Here are our top expert-sourced suggestions for improving your sleep environment to promote rest: 

• Think of your bedroom as a sleep sanctuary, not as a place to work or watch TV. Keep distractions such as to-do lists, smartphones, and digital clocks with bright displays out of the bedroom. 

• Keep your sleep space dark and quiet by adding blackout curtains and using a white-noise machine or earplugs. 

• Prepare your room for sleep an hour or two before bedtime by dimming lights, adjusting the thermostat, and putting away or turning off all blue-light-emitting devices. 

• Upgrade your bedding to models or styles that best suit your sleeping needs. 

• Create a relaxing space in your bedroom where you can wind down with a sleep meditation or story. 

Bottom line 

Although insomnia and other sleep disorders are common among older adults, simple lifestyle changes can significantly improve the overall quality and duration of sleep. You can start by making changes to your sleep environment. At home, you can paint your walls a soothing blue or green, find bedding appropriate to your needs, and adjust the temperature and humidity in your house. Some sleep environment adjustments—like ear plugs, white noise machines, and even breathable sheets—can be taken on the road. Avoid using your bedroom to watch television, complete work projects, or make to-do lists. Instead, think of your sleep environment as your sleep sanctuary—a calm, inviting place with the sole purpose of helping you get a good night’s rest.

Have questions about this article? Email us at reviewsteam@ncoa.org.

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