5 Bedroom Changes for Better Sleep

Your bedroom does a lot of quiet work before you ever close your eyes. A few small changes to the room can make it easier to wind down and stay asleep. Here are five, based on guidance from the CDC and the Sleep Foundation.

1. Turn the thermostat down

The Sleep Foundation puts the best bedroom temperature for most adults at 65 to 68°F (about 18 to 20°C), with around 65°F as a good target. Your body temperature naturally drops as you get ready for sleep, and a cooler room works with that process. A room that is too warm can interfere with it.

2. Keep it quiet and relaxing

The CDC recommends a bedroom that is quiet, relaxing and cool. Think about what is in the room: a pile of work, a loud fan, a blinking device. The fewer reminders of the rest of your day, the easier it is to switch off.

3. Put the phone away 30 minutes early

The CDC suggests turning off electronic devices at least 30 minutes before bedtime. A simple way to do it: charge your phone across the room, not on the nightstand.

4. Match your pillow to your sleep position

Side sleepers usually need a thicker pillow, back sleepers a medium one, and stomach sleepers a very thin one or none at all. We cover this in more detail in our sleep position and pillow guide.

5. Keep the same schedule

Going to bed and getting up at the same time every day is one of the CDC’s core recommendations. The room helps, but consistency is what ties it together.

Sources: Sleep Foundation, Best Temperature for Sleep, Sleep Foundation, Best Sleeping Positions and CDC, About Sleep. This article is general information, not medical advice.