Practical Guides8 min readBy Qumfy Sleep Team
Optimize Your Sleep Environment: Complete Checklist
Transform your bedroom into the perfect sleep sanctuary. Evidence-based recommendations for temperature, light, noise, and comfort.
Key Points
- Ideal bedroom temperature: 65-68°F (18-20°C)Complete darkness or use blackout curtains/eye maskMinimize noise or use white noise/earplugsComfortable mattress and pillow suited to your sleep positionRemove clocks, TVs, work materials from bedroom
Temperature Optimization
Your core body temperature must drop 2-3°F for sleep initiation. A cool room (65-68°F) facilitates this drop. Many people keep bedrooms too warm. Consider: breathable bedding, lightweight blankets, cooling mattress pad, or bedroom fan.
Light Management
Even small amounts of light can suppress melatonin. Remove or cover: alarm clock LED, electronics standby lights, streetlights through windows. Use: blackout curtains, eye mask, or red-tinted nightlight for bathroom trips (red wavelengths don't suppress melatonin).
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.