Habit Library
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Sleep Environment
Munay
Sleep Environment
Learn how a quiet, dark, and comfortable bedroom can help you sleep better and feel more rested. Learn how to build this healthy sleep habit with Munay.
Why it matters
The environment in which you sleep can significantly affect the quality of your rest.
A well-designed sleep environment is one that promotes relaxation, minimizes disruptions, and aligns with the body’s natural sleep needs. Whether you’re struggling with falling asleep or staying asleep, the right sleep environment can make all the difference.
Your bedroom should be a sanctuary for rest, yet many factors in the environment - such as noise, light, temperature, and even mattress comfort - can disrupt your sleep.
What is a sleep environment?
Sleep environment refers to the space and conditions where you sleep, like the lighting, noise, temperature, and comfort of your bed. A quiet, dark, and cool environment can help you fall asleep faster and sleep more deeply.
The science behind it
Research shows that optimising your sleep environment can lead to deeper, more restorative sleep, which is essential for both physical and mental health.
The body’s circadian rhythm - its internal clock that governs the sleep-wake cycle - is highly sensitive to environmental cues, especially light and temperature.
Light plays a significant role in regulating this rhythm. Exposure to light, particularly blue light in the evening, can inhibit the production of melatonin, the hormone that promotes sleep. In contrast, darkness sends a clear signal to the brain that it’s time to wind down, helping the body ease into restful sleep.
Noise is another factor that can impact sleep quality. Even low levels of sound can disturb sleep by increasing heart rate, raising blood pressure, and triggering brief awakenings. Research has shown that noise levels as low as 30 decibels can interfere with deep sleep, pushing individuals into lighter stages or waking them altogether.
Temperature also plays a crucial role. The optimal range for sleep is between 15 to 20°C (60 to 67°F). Cooler environments help lower the body’s core temperature, a key signal for sleep onset. Conversely, rooms that are too hot or too cold can interrupt the sleep cycle and lead to discomfort throughout the night.
The benefits
Creating the right sleep environment is crucial because poor sleep is linked to a range of health issues, including weakened immunity, impaired cognitive function, and increased stress.
A restful sleep environment helps promote the stages of deep sleep and REM sleep, which are necessary for memory consolidation, emotional regulation, and physical restoration.
Chronic poor sleep, caused by an unsuitable sleep environment, is associated with higher risks of obesity, diabetes, heart disease, and mood disorders like anxiety and depression.
Conversely, improving the sleep environment can lead to better sleep quality, improved focus, and enhanced emotional well-being.
How to build this habit
Here are some practical steps to consider that you can turn into healthy habits:
- Keep the room dark: Use blackout curtains or an eye mask to block out light. Light exposure can interfere with melatonin production, making it harder to fall asleep. If complete darkness isn’t possible, consider using a red light **in the evening, as it has less impact on sleep.
- Control noise: Use earplugs, a white noise machine, or noise-cancelling headphones to block out disruptive sounds. Even low-level noises can cause awakenings or prevent you from reaching deep sleep stages.
- Maintain a cool temperature: Aim for a bedroom temperature between 15-20°C or 60-67°F to promote restful sleep. A cooler room encourages the body’s natural drop in core temperature, signaling that it’s time for sleep.
- Invest in a comfortable mattress and pillows: Your mattress should provide adequate support, and your pillows should align with your sleep position (e.g., back, side, or stomach). An uncomfortable bed can lead to tossing and turning, preventing you from reaching deep, restorative sleep.
- Limit electronic devices in the bedroom: Avoid using electronics like smartphones, tablets, and laptops in bed, as they emit blue light that interferes with sleep. Try to create a tech-free zone for the bedroom to promote a calm, restful environment.
- Keep the bedroom clutter-free: A clean, organized bedroom can reduce stress and promote relaxation, helping you to wind down more effectively before sleep.
Conclusion
Your sleep environment plays a pivotal role in your overall health and well-being.
By making small adjustments, such as controlling light, noise, temperature, and comfort, you can significantly improve the quality of your sleep.
A peaceful, restful environment encourages the body to enter deep, restorative sleep, leading to better physical and mental health, improved mood, and greater daytime productivity.
Build this habit
Start building the habit of sleep environment with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- Billings, M. E., Hale, L., & Johnson, D. A. (2020). Physical and social environment relationship with sleep health and disorders. Chest, 157(5), 1304-1312. https://doi.org/10.1016/j.chest.2019.12.002
- Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and environment, 132, 11-20. https://doi.org/10.1016/j.buildenv.2018.01.020
- Grandner, M. A. (2022). Sleep, health, and society. Sleep medicine clinics, 17(2), 117-139. https://doi.org/10.1016/j.jsmc.2022.03.001
- Harding, E. C., Franks, N. P., & Wisden, W. (2019). The temperature dependence of sleep. Frontiers in neuroscience, 13, 336. https://doi.org/10.3389/fnins.2019.00336
- Jniene, A., Errguig, L., El Hangouche, A. J., Rkain, H., Aboudrar, S., El Ftouh, M., & Dakka, T. (2019). Perception of Sleep Disturbances due to Bedtime Use of Blue Light‐Emitting Devices and Its Impact on Habits and Sleep Quality among Young Medical Students. BioMed research international, 2019(1), 7012350. https://doi.org/10.1155/2019/7012350
- Johnson, D. A., Billings, M. E., & Hale, L. (2018). Environmental determinants of insufficient sleep and sleep disorders: implications for population health. Current epidemiology reports, 5, 61-69. https://doi.org/10.1007/s40471-018-0139-y
- Muzet, A. (2007). Environmental noise, sleep and health. Sleep medicine reviews, 11(2), 135-142. https://doi.org/10.1016/j.smrv.2006.09.001
- Roenneberg, T., Kantermann, T., Juda, M., Vetter, C., & Allebrandt, K. V. (2013). Light and the human circadian clock. Circadian clocks, 311-331. https://doi.org/10.1007/978-3-642-25950-0_13
- Troynikov, O., Watson, C. G., & Nawaz, N. (2018). Sleep environments and sleep physiology: A review. Journal of thermal biology, 78, 192-203. https://doi.org/10.1016/j.jtherbio.2018.09.012
- Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock—Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102. https://doi.org/10.1002/jbio.201900102