Sleep hygiene refers to the habits, practices, and environmental factors that contribute to quality sleep. While a good mattress and bed frame form the foundation, many other elements in your bedroom influence how quickly you fall asleep and how restorative your rest becomes. This guide explores evidence-based strategies for optimising your bedroom environment and sleep-related behaviours.
Temperature: The Goldilocks Zone
Body temperature naturally drops as you prepare for sleep, and your bedroom environment should support this process. Research consistently shows that room temperatures between 16 and 19 degrees Celsius promote optimal sleep for most adults. This range feels cooler than typical daytime preferences but facilitates the core body temperature reduction that triggers drowsiness.
In Australia's variable climate, maintaining ideal sleep temperatures requires seasonal adjustments. During summer, ceiling fans, cross-ventilation, and air conditioning help achieve comfortable sleeping conditions. Winter calls for appropriate bedding layers rather than overheating the room—a warm doona in a cool room often produces better sleep than a thin cover in an overheated space.
- Set air conditioning to 18°C for sleeping, adjusting slightly based on personal comfort
- Use breathable, natural fibre bedding like cotton or bamboo
- Consider a cooling mattress topper if you sleep hot
- Take a warm shower before bed—the subsequent temperature drop promotes sleepiness
- Keep feet warm with socks if extremities run cold
Darkness and Light Management
Light exposure powerfully influences your circadian rhythm, the internal clock governing sleep-wake cycles. Exposure to bright light, particularly blue-spectrum light from screens, suppresses melatonin production and signals your brain to stay alert. Creating darkness in your bedroom helps counteract modern life's constant illumination.
Blocking External Light
Invest in quality blockout curtains or blinds that prevent streetlights, car headlights, and early morning sun from disrupting sleep. For shift workers or those in bright urban areas, complete darkness becomes essential. Even small light sources like standby LEDs on electronics can disturb sensitive sleepers—cover them with electrical tape or remove the devices entirely.
Managing Screen Time
Reduce screen exposure for at least one hour before your intended bedtime. If you must use devices in the evening, enable night mode settings that reduce blue light emission. Consider blue-light-blocking glasses if your work or lifestyle requires late-night screen use, though limiting exposure remains the more effective strategy.
Morning Light Exposure
While darkness aids sleep, morning light exposure helps set your circadian rhythm for the following night. Open curtains immediately upon waking and, if possible, spend time outdoors in natural light during morning hours. This practice strengthens the sleep-wake cycle and can help you fall asleep more easily that evening.
Begin dimming lights and reducing stimulation two hours before bed. This transition period allows natural melatonin production to begin, preparing your body for sleep. Use lamps with warm-toned bulbs rather than overhead lighting during this wind-down time.
Sound Environment
Noise disturbances rank among the most common sleep disruptions Australians report. The brain continues processing sounds during sleep, and sudden noises trigger arousal responses even when they don't fully wake you. Creating a consistent sound environment helps protect sleep quality.
Reducing Noise Intrusion
Heavy curtains and draught excluders reduce outside noise transmission. For persistent noise issues, consider acoustic panels or thick rugs that absorb sound. Double-glazed windows significantly reduce traffic and neighbourhood noise, representing a worthwhile investment for bedrooms facing busy streets.
White Noise and Sound Machines
Consistent background sound masks intermittent noises that would otherwise disturb sleep. White noise machines, fans, or air purifiers provide steady sound that many find soothing. Apps offering nature sounds or pink noise (which emphasises lower frequencies) can achieve similar effects through speakers or headphones designed for sleep.
Bedding and Sleepwear
What touches your skin during sleep affects comfort significantly. Natural fibres generally outperform synthetics for temperature regulation and moisture management.
Sheet Selection
Cotton remains the standard choice, with Egyptian and Pima cotton offering superior softness and durability. Thread counts between 300 and 600 provide a good balance of breathability and comfort—higher counts don't necessarily indicate better quality and may reduce airflow. Bamboo and linen sheets excel in hot conditions, wicking moisture and allowing excellent ventilation.
Pillows and Positioning
Your pillow should maintain neutral spinal alignment based on your sleeping position. Side sleepers need thicker, firmer pillows to fill the gap between head and shoulder. Back sleepers require medium loft to support the neck's natural curve. Stomach sleepers benefit from thin, soft pillows or none at all to prevent neck strain. Replace pillows every two to three years as they accumulate allergens and lose support.
Sleepwear Considerations
Loose, breathable sleepwear in natural fabrics supports temperature regulation. Avoid synthetic materials that trap heat and moisture. Some research suggests sleeping without clothing improves temperature regulation, though personal preference and comfort should guide your choice.
Bedroom Activities and Associations
Your brain forms associations between environments and activities. Reserving the bedroom exclusively for sleep and intimacy strengthens the mental connection between bed and rest, making sleep onset easier.
Remove Work and Entertainment
Avoid working, studying, or watching television in bed. These activities create competing associations that can trigger alertness when you're trying to sleep. If your living situation requires a bedroom office, create visual separation—use screens or furniture placement to distinguish work and sleep zones.
The Fifteen-Minute Rule
If you cannot fall asleep within approximately fifteen minutes, leave the bedroom and engage in a quiet, low-light activity until drowsiness returns. This practice prevents frustration and maintains positive bed-sleep associations. Reading a physical book (not a screen) or gentle stretching make good choices for this waiting period.
Checking the time when unable to sleep increases anxiety and makes sleep more difficult. Turn clocks away from view or remove them from the bedroom. If you use your phone as an alarm, place it face-down or across the room where you cannot easily check it.
Decluttering and Aesthetics
Visual clutter creates mental clutter. A tidy, organised bedroom promotes relaxation and signals to your brain that this space is for rest, not productivity. Store items out of sight, minimise visible technology, and create clear floor space around the bed.
Colour psychology suggests that cool, muted tones promote relaxation better than bright, stimulating colours. Blues, greys, and soft greens appear frequently in bedrooms precisely because they create calm environments. While personal preference matters, consider whether your bedroom's visual environment supports or hinders relaxation.
Establishing Routine
Consistent sleep and wake times, even on weekends, regulate your circadian rhythm more effectively than any single environmental change. Aim to keep weekend wake times within one hour of weekday times to maintain rhythm stability.
Create a pre-sleep routine lasting thirty to sixty minutes that signals upcoming rest. This might include dimming lights, personal hygiene activities, light stretching, or reading. Consistency matters more than specific activities—your brain learns to associate the routine with sleep preparation.
Putting It All Together
Improving sleep hygiene doesn't require implementing every suggestion simultaneously. Start with the factors most relevant to your situation. If you sleep hot, address temperature first. If noise disturbs you, prioritise sound management. Gradually optimise other elements as initial changes become habits. With attention to your sleep environment and behaviours, most people can significantly improve their sleep quality without medication or professional intervention.