Cool, Dark, Quiet: How to Set Up Your Bedroom for Sleep
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Ask the CDC or the NIH what a good bedroom looks like and you get the same three words: quiet, dark, and cool. The CDC adds "relaxing." Here's how to get there in one evening.
Cool
- Turn the thermostat down a little at night, or crack a window if it's quiet outside.
- Choose breathable bedding and keep a lighter blanket nearby so you can adjust instead of waking up hot.
- If you sleep hot, try a silk pillowcase: it feels cool when you turn to a fresh side. Our honest take is in Silk vs. Cotton Pillowcases.
- Take the warm shower or bath earlier in the evening, then come back to a cooler room.
- Cool room, cold feet? Soft socks let you keep the room cool and still get comfortable. See What Research Says About Bed Socks.
Dark
- Close the curtains or add blackout lining.
- Cover standby lights on chargers, TVs, and air purifiers with a small piece of tape.
- Keep a dim night light for the hallway rather than switching on the overhead light.
- If you share the room with a night reader or an early riser, a sleep mask is the fastest fix.
Quiet
- Move ticking clocks and buzzing chargers out of the room.
- Put the phone on Do Not Disturb, or better, charge it in another room.
- Soft earplugs or a steady, familiar sound can cover street noise.
Relaxing
Keep the bed for sleep. MedlinePlus suggests using your bed mainly for sleep, so your brain links it with rest rather than work, scrolling, or worry. Keep the laptop at the desk, and keep what you need for your wind-down on the nightstand: a book, a lamp, water.
From the Celliden shelf
The Celliden Steam Eye Mask keeps light out and adds about 20 minutes of gentle warmth. Keep a few pouches in the nightstand drawer so the last step of the evening is always within reach. For the rest of the night, our Contoured Sleep Mask blocks light with deep eye cups that sit away from your eyelids, and our Mulberry Silk Sleep Mask is a feather-light option in pure silk. For the cool part, there's the Mulberry Silk Pillowcase, and for cold feet, our Cozy Sleep Socks.
Sources
This article is general information, not medical advice. If trouble sleeping goes on for weeks, or you snore loudly or feel very sleepy during the day, talk to a doctor.