New publications
How do you create the perfect sleeping environment in your bedroom?
Last reviewed: 01.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
If you sometimes have problems with sleep, we will try to help you, because lack of sleep can affect the quality of life, and fatigue gradually accumulates and results in health problems.
- The bedroom is not a place for bright light.
While you are not yet in bed, but are already preparing for rest, dim the lights or leave only a night light on. The body is programmed to sleep at night, so dim light will set you up for a night's rest. Light suppresses the secretion of melatonin, a hormone that regulates circadian rhythms. Even if you doze off with the light on, the body may not produce melatonin, because light is “recognized” even through closed eyelids, so the darker it is in the bedroom, the better.
Hide all that glows Put away all electronics that glow. Phones with displays and digital watches have no place in the bedroom. If the windows are not darkened enough by curtains or blinds and moonlight or glare from street lamps penetrates them, try using a special sleep mask.
- Ventilate the room well before going to bed.
Our body temperature drops as we fall asleep, so to make the process of falling asleep easier, cool the room by using ventilation or air conditioning.
- For a good night's sleep you need silence.
If you are unlucky and extraneous sounds constantly reach the room, interfering with normal rest, there are several options for correcting this situation: heavy curtains that will absorb some of the sounds coming from the room, very calm music that will allow you to ignore the noise, and earplugs that will completely eliminate the sounds coming from the room.
- Create an atmosphere
To make going to bed pleasant and to make your bedroom look pleasant and positive, decorate it. First, remove things from the bedroom that are not related to sleep - exercise machines, computers, TVs, etc. The presence of these things will still excite your imagination and will not allow you to relax normally. After clearing out everything unnecessary, we proceed to what is rightfully in the bedroom. A good addition to the bedroom interior can be souvenirs dear to the heart, frames with photos of loved ones, looking at whose faces you will fall asleep with a smile. Soothing color schemes in the form of paintings or a small fountain are also a good option.