Tips for Improving Your Sleep Environment

Important points	Summary
What is a sleep environment?	Room conditions and elements influencing sleep quality.
The importance of light for quality sleep	Light regulates circadian rhythm and melatonin production.
Creating a sound environment conducive to sleep	Reduce noise pollution and use soothing sounds.
The ideal temperature for a good night's sleep	Maintain the bedroom between 16°C and 18°C for optimal sleep.
Optimising the bedroom layout	Applying the principles of Feng Shui for a harmonious space.
The importance of air quality	Airing regularly and using depolluting plants.
Create a relaxing evening routine	Include calming activities such as meditation and reading.
Habits to avoid in the evening	Limit caffeine, alcohol and stimulating activities before sleep.

What is a sleep environment?

The sleep environment refers to all the conditions and elements present in the bedroom that influence the quality of sleep.

✅ An optimal sleep environment will enable you to get a truly restorative rest and improve your general health.

The importance of light for quality sleep



Controlling exposure to natural light

Explanation of the impact of light on the circadian rhythm

Light helps regulate our circadian rhythm:

This is the internal biological clock that controls our sleep-wake cycles.

💡 Exposure to natural light, especially in the morning, helps to synchronise this clock with the day-night cycle.

💡 Light influences the production of melatonin, the sleep hormone, which is inhibited by light and secreted in the dark.

Insufficient exposure to natural light can throw the circadian rhythm out of sync, leading to sleep disorders and other health problems.

Tips for optimising exposure to natural light during the day

To benefit from the positive effects of natural light:

-Spend time outdoors: try to spend at least 30 minutes outdoors every day, especially in the morning.

-Work near a window: if possible, place your desk near a window to maximise exposure to natural light.

-Take breaks outside: take advantage of your breaks to go outside and expose yourself to daylight.

Suggestions for limiting light in the evening

To promote the production of melatonin and prepare your body for sleep:

-Use blackout curtains: they block out outside light and create total darkness in the bedroom.

Managing artificial light in the bedroom

Types of lighting to use in the evening

To minimise the negative impact of artificial light on sleep:

-Subdued light: use bedside lamps with low-intensity bulbs.

-Warm-spectrum bulbs: choose bulbs that emit a warm light (less blue light) to reduce the impact on melatonin production.

Recommendations on the use of screens before bedtime

Screens (televisions, computers, smartphones) emit blue light that disrupts the circadian rhythm :

-Limit the use of screens: avoid screens for at least an hour before bedtime.

-Activate night mode: use the blue light reduction functions available on most electronic devices.

-Use filters: install applications or physical filters that block blue light.

Presentation of useful gadgets

To improve your sleeping environment, there are a number of gadgets that can help:

-Sleep masks: block out all residual light, creating total darkness.

-Anti-blue light glasses: these glasses filter out the blue light from screens, reducing its impact on sleep.

-Dawn and dusk simulators: these devices mimic sunrise and sunset, helping to gently regulate the circadian rhythm.

For more information on optimising your sleeping environment, see our article on sleep hygiene.

Creating a sound environment conducive to sleep

Reducing external noise pollution

Sound insulation techniques

To reduce external noise pollution and create a calm environment in your bedroom, we have selected a number of sound insulation techniques that can be used:

-Double glazing: installing double-glazed windows considerably reduces outside noise.

This type of glazing is designed to provide better sound insulation than single-glazed windows.

-Thick curtains: using thick curtains or specific noise-reducing curtains can help to reduce the sound coming from outside.

These curtains are often made from heavy, dense materials that absorb sound.

-Floor and ceiling insulation: for noise from upper or lower floors, you can insulate the floor with glass wool panels or line the ceiling with soundproof plasterboard.

Use of earplugs or white noise machines

-Earplugs: earplugs are a practical solution for attenuating ambient noise.

They are available in different materials, such as foam or silicone, and can be disposable or reusable.

-White noise machines: these devices emit a constant, soothing noise that masks unwanted noises.

White noise can help block out disruptive sounds such as traffic or snoring, creating a stable sound environment conducive to sleep.

Sleep-inducing sounds

Introducing soothing sounds

Certain types of sound are particularly effective in helping people fall asleep and improving the quality of their sleep:

-Rain: the sound of rain is often perceived as soothing and can help you relax before going to sleep.

-Waves: the sound of ocean waves is also relaxing and can induce a state of calm conducive to sleep.

-Forest: the sounds of nature, such as birdsong or rustling leaves, can create a serene and soothing atmosphere.

-Open fire: the crackling sound of an open fire is another comforting sound that can help you relax before bed.

The ideal temperature for a good night's sleep

Finding the optimum room temperature

Explanation of the link between body temperature and sleep

Our internal temperature varies over the course of the day, reaching a maximum in the late afternoon and a minimum in the early morning.

To help you fall asleep, your body temperature needs to drop slightly.

This drop is regulated by the hypothalamus, which acts like an internal thermostat.

Recommended temperature range (18-20°C)

To create an environment conducive to sleep, we recommend keeping the bedroom temperature between 16°C and 18°C.

This temperature range helps to facilitate the drop in body temperature needed to fall asleep and maintain restful sleep throughout the night.

According to the French Institut National du Sommeil, a temperature of 18°C is ideal for most sleepers, while babies can benefit from a slightly higher temperature of between 18°C and 20°C.

You can find out more about the recommended temperature in this article.

Regulating body temperature

Choosing the right nightwear and bedding

The choice of nightwear and bedding will be important in maintaining an optimal body temperature:

-Nightwear: opt for pyjamas made from breathable materials such as cotton or linen, which allow air to circulate freely and prevent overheating. Avoid synthetic fabrics, which can trap heat.

-Bedding: use sheets and duvet covers made from breathable materials. Light duvets are recommended for the warmer seasons, while thicker duvets can be used in winter. Thermoregulating gel or memory foam mattress toppers can also help maintain a stable temperature.

Techniques for cooling off/warming up before bedtime

To help your body reach an ideal temperature before going to sleep, try the following techniques:

- Refresh:

💡 Take a lukewarm shower or bath before going to bed to lower your body temperature.

💡 Use a fan to circulate the air in the room.

💡 Placing a cup of ice water in the room can also help to cool the air.

- Reheating:

💡 In winter, use heated blankets or hot water bottles to warm your bed before going to bed.

💡 Wear socks to prevent your feet getting cold, which can disrupt sleep.

💡 Make sure the room is well insulated to avoid cold draughts.

Optimising the bedroom layout

Feng Shui principles applied to the bedroom

Bed positioning

Positioning the bed according to the principles of Feng Shui:

- position the bed as far as possible from the door and main window,

- avoid positioning the bed in the axis between the door and the window to avoid blocking air circulation,

- install the headboard against a solid wall to create a feeling of security,

Avoid placing the bed under an exposed beam or opposite sharp corners of furniture.

Choice of soothing colours

In Feng Shui, colours are important for creating an atmosphere conducive to sleep.

Give priority to:

- light, soft colours for the walls and main furniture,

- light blue and green, associated with the wood element and recognised for their soothing properties,

- white for its purity, but be careful not to create too cold an atmosphere,

- touches of warm colours such as brown or pale yellow to add stability.

Avoid colours that are too bright or stimulating in the bedroom.

Clearing the clutter

 Impact of disorder on sleep

Clutter in the bedroom can have a negative impact on sleep quality:

- it creates visual stimulation that can disrupt sleep,

- it generates stress and anxiety, making relaxation more difficult.

A study by the National Sleep Foundation showed that people who make their bed every morning are 19% more likely to sleep well at night.

Practical tips for tidying and organising the bedroom

De-clutter your bedroom:

- start by visualising your ideal bedroom to motivate yourself,

- sort your clothes and keep only those you wear regularly,

- adopt the "one object in, one object out" rule to maintain order,

- use clever storage solutions such as under-bed boxes or wall shelves,

- establish a daily 10-minute tidying-up routine before bedtime.

Don't hesitate to rethink the layout of your bedroom to optimise space and facilitate storage.

The importance of air quality

Air the bedroom regularly

Recommended ventilation frequency and duration

To ensure good air quality, you need to air your home regularly (we and ADEME recommend airing your home for 5 to 10 minutes a day).

Here are a few practical tips:

- ventilate in the morning to bring in fresh air after the night,

- in winter, air your home between 8am and 11am to avoid pollution peaks,

- in summer, air early in the morning and late in the evening when the air outside is cooler.

Don't hesitate to adapt this routine according to your daily activities and the time you spend at home.

Benefits for sleep quality

Regular airing of your bedroom has many benefits for your sleep:

- evacuation of pollutants accumulated during the night (CO2, humidity),

- oxygen renewal, essential for restful sleep,

- reduced risk of allergies and respiratory problems.

By keeping the air in your bedroom fresh and healthy, you're promoting an environment that's conducive to quality sleep.

Purifying the air in the room

Pollution-removing plants

Indoor plants are not just decorative, they can also improve the air quality in your bedroom.

Here are some particularly effective plants:

-aloe vera: absorbs CO2 at night and produces oxygen,

-lavender: relaxing and sedative, it helps combat insomnia,

-jasmine: promotes rest and a good mood in the morning.

These plants act as natural air purifiers, absorbing pollutants and humidifying the air.

Use of air purifiers

To complement the action of plants and ventilation, the use of an air purifier can be beneficial, especially if you live in an urban area or suffer from allergies.

Here are a few points to consider:

- choose a model suited to the size of your bedroom,

- opt for a silent appliance so as not to disturb your sleep,

- check for the presence of a HEPA filter for optimum filtration of fine particles.

A quality air purifier can effectively remove allergens, dust and pollutants, helping to improve your quality of sleep.

Create a relaxing evening routine

Soothing activities before bedtime

Relaxation techniques (meditation, reading, etc.)

To help you fall asleep quickly and get a good night's sleep, include soothing activities in your evening routine:

-Meditation: mindfulness meditation can help reduce stress and negative thoughts. Use applications such as Calm or Headspace to guide you.

-Reading: reading a book for fifteen minutes or so is an excellent way to relax.

-Writing: jotting down your thoughts and worries on paper can help you let go and reduce anxiety. This frees the mind and prepares the body for rest.

-Breathing exercises: sophrology and other breathing techniques can improve sleep quality by promoting relaxation.

-Hot bath: taking a hot bath about 1? hours before going to bed can help you fall asleep more quickly and improve the quality of your sleep. The body heat that decreases after the bath helps you to fall asleep.

Rituals to help you fall asleep

Setting up regular rituals can signal to your body that it's time to prepare for sleep:

-Drink herbal tea: herbal teas made with camomile, lavender or verbena are renowned for their soothing properties and can help to lower body temperature.

-Listen to soft music: classical music or other soothing melodies can slow down brain waves and promote relaxation.

-Use essential oils: essential oils such as lavender can be massaged or diffused in the bedroom to soothe the mind and body.

-Create the right atmosphere: light a candle, spray a pillow mist and keep the bedroom at a cool temperature (around 18°C) to help you fall asleep.

Habits to avoid in the evening

Foods and drinks to limit

Certain foods and drinks can disrupt sleep if consumed too close to bedtime:

-Caffeine: avoid drinks containing caffeine (coffee, tea, soft drinks) at least 6 hours before going to bed, as they can inhibit the production of melatonin.

-Alcohol: although alcohol can initially induce drowsiness, it disrupts sleep cycles and can lead to night-time awakenings.

-Heavy meals: eat light, easily digestible meals in the evening to avoid the bloating and cramps that can disrupt sleep.

Avoid stimulating activities

Certain activities can stimulate the brain and make it harder to fall asleep:

-Screen use: blue light from screens (smartphones, tablets, televisions) inhibits melatonin production. Avoid screens for at least an hour before going to bed.

-Intense exercise: avoid intense physical activity in the 2-3 hours before bedtime, as it increases body temperature and stimulates the nervous system.

-Housework: housework can be stressful and not conducive to relaxation. Try to finish them earlier in the evening.

Frequently asked questions about the sleeping environment

Q. Should you sleep in complete darkness?

Sleeping in complete darkness has many benefits for the quality of your sleep:

- promotes the production of melatonin, the sleep hormone,

- regulates your natural circadian rhythm,

- improves the quality and duration of deep sleep,

- reduces the risk of metabolic disorders.

Q. What influence do electromagnetic waves have on sleep?

Electromagnetic waves can significantly affect the quality of your sleep.

To limit exposure to electromagnetic waves in your bedroom:

- keep electronic equipment at least 1.30 m away from the bed,

- use a power strip with a switch to cut off the power supply at night,

- avoid plugged-in clock radios and halogen lights near the bed,

- check that your bedside lamps do not remain live when switched off.